Home Workouts

Like may others during this quarantine, my workout schedule wasn't ideal at the beginning. After tapping into a few resources (specifically group training sessions), I found some new exercises that I found very beneficial. While working from home, activity levels can be less than what they normally are. So I have put together of some of my favourite exercises that I feel would benefit those who are working from home.

Please be aware that I am not a personal trainer or a physiotherapist. These exercises are meant for general use. If these exercises (or any others) cause any sort of pain or discomfort, stop the exercise. This can cause further damage or injury. Notify myself or your other care providers and we can find a more suitable exercise for you.

Just so you don't see my COVID-19 hair, I'll be wearing my trustworthy Sock Monkey toque :D

Knee Drops: Sit on the floor with your feet shoulder width apart and flat on the floor. Move both knees to the right side as far as you can comfortably in an easy, controlled movement. Stop, and return move knees to the left side. Repeat for 45 seconds.

Frog Pose: On a cushioned surface (carpet or exercise mat), start out on all fours with your hands shoulder width apart. Move your hips further out to the side (abduction) to feel a comfortable stretch in the groin. Point your toes so they are facing outwards (so that you look like a frog). Slowly rock forwards and back to feel a comfortable stretch in the lower back and hips for 30-45 seconds. You can move into child's pose if you wish.

Squat with Hip Opener: Standing with your feet shoulder width apart. Slowly sink into a comfortable squat. Once there, place your elbows on your inner knee and push outwards to open up the hips. Hold the position for about 20-30 seconds and slowly release to standing. Repeat 2-3 times.

Squat (with pulse option): Standing with your feet shoulder width apart. Slowly sink into a comfortable squat. After lowering, pause briefly and do a controlled pulse three times. Pause briefly again before returning to standing. If this is too challenging, try a standard squat. If you'd feel you can handle more, try using some resistance. Continue the fluid movements for 1 minute.

Glute Bridges: Lying on your back with your feet planted on the floor at shoulder width apart. Hold tension in your gluteal muscles and lift your pelvis off the floor. Once your at the top, come back down, touch the floor briefly and repeat. Continue the movements for a minute.

Beast Hold: Start out on all fours with your hands, knees and hips shoulder width apart. Going on your toes and holding tension in your core, lift your knees off the floor. Make sure to keep your shoulders are not hunched up by your ears and that your back and hips are straight. Hold for 30 seconds. For an added challenge, try raising one foot off the floor briefly (about 1 inch) before alternating.

Bridge: Start seated on the floor, feet flat and hands behind you shoulder width apart and facing backwards. Hold tension in your glutes and lift your hips off the floor. Bring your right thumb to your nose and raise your hips higher. Reach your right arm above your head and to the left side. Hold for 30 seconds. Reverse the exercise to return to the start postion. Shake out arms and legs before repeating on the left side.

Superman Hold: Lying on your stomach with hands by your head. Hold tension in your gluteal muscles as you lift your legs and chest off the floor. Hold for 30 seconds before returning to the floor.

Additional Tips:

Mix up the exercises, do additional sets and add your own to keep your workouts fresh. Stay hydrated during and after the workout. Go for a 5-10 minute walk (inside or outside) or some stretches to cool down.

Split up the exercises through the day to keep your body moving.

I hope these exercises will help keep your body moving during this isolation! Until next time, stay safe! Thank you for taking the time to read this article and I hope you have a great day!