KEEPING FIT WHEN IN ANOTHER LOCKDOWN COVID 19


Some residents in NSW are in another lockdown to due Covid 19 outbreaks. If you’re looking for ways to keep fit during this lockdown then we are here to help. Last year we posted this article: STAYING AT HOME FITNESS CORONAVIRUS COVID-19 we listed some gym equipment you can buy for your home and just work out in your garage or your home studio.

Here’s a list of other fitness tools you can buy to help you keep fit during this lockdown:

There are also other bodyweight exercises you can do to help you keep fit and you don’t really need to buy anything except for your body. These are called bodyweight exercises and can include exercises such as burpees, pushups, lunges, high knees etc. The Simple Entrepreneur has provided these daily exercises that you can follow to keep fit. The exercises normally last for 30-45 minutes and you can do it in a group via Zoom. Here’s the daily list from Monday to Sunday. At the end of each daily workout, you can finish it off by doing the Abs workout.

MONDAY WORKOUT

To kick off the week, this workout consists of 1 circuit (duration of 8 minutes) repeated 3 times with 1 min rest after each circuit (i.e at the end of the 8 minutes). In total, this workout will take 27 minutes. The workout consists of the following exercises:

50 star jumps
15 push ups
25 jump squats
25 crunches
15 tricep dips
100 high knees
30 russian twists
20 lunges
1 minute plank

This workout should be fairly easy and like all the other workouts you go at your own pace. You keep doing the circuit until the time runs out. At the start of each round, you resume where you left off. For example, if you were up to 20 lunges on your previous round, then you start off with this exercise in the next round.

TUESDAY WORKOUT

The Tuesday workout is more intense than the Monday workout. It involves doing the circuit (duration of 16 minutes) twice with 1.5 minutes rest at the end of each circuit. Like the Monday workout for the second round, you continue where you left off. In total, this workout will take 35 minutes. The workout consists of the following exercises:

50 star jumps
25 push ups
25 burpees
50 high knees
50 squat jumps
25 sit ups
25 leg raises
50 dips
50 plank (count to 50)
25 jump lunges
25 tuck jumps
50 mountain climbers

WEDNESDAY WORKOUT

The Wednesday workout is not as difficult as the previous workouts. It involves doing each circuit for 7 minutes with 1 minute rest at the end of each circuit which is similar to Tabata workouts. There are 2 circuits which mean there are 4 rounds. In total, this workout will take 32 minutes. The workout consists of the following exercises:

Circuit 1
8 burpees
8 push-ups
(normal/diamond/
decline/clap)
16 squat jumps
25 frog squats

For the push-ups, you can do different variations e.g 8 normal push-ups, then in the next set, 8 diamond push-ups and so on.

Circuit 2
100 star jumps
50 high knees
40 mountain climbers
30 squats

THURSDAY WORKOUT

The Thursday workout is probably the toughest out of all the weekday workouts. There are 2 circuits, the first circuit is timed at 10 minutes and you keep doing those exercises until the 10 minutes is up. In the second circuit, you do 4 rounds. Yes, that means in total you will be doing 100 reps of each of the exercises. You have 1 minute rest at the end of the circuit. The workout consists of the following exercises:

Circuit 1
15 lunges
10 push-ups
(normal/diamond/
decline/clap)
15 lunges
20 sit-ups

For the push-ups, you can do different variations e.g 8 normal push-ups, then in the next set, 8 diamond push-ups and so on.

Circuit 2
25 squats
25 burpees
25 Hand release
push-ups

FRIDAY WORKOUT

To wind up the week, the Friday workout is pretty easy. It involves doing each circuit for 7 minutes with 1 minute rest at the end of each circuit which is similar to Tabata workouts. There are 2 circuits which mean there are 4 rounds. In total, this workout will take 32 minutes. The workout consists of the following exercises:

Circuit 1
6 burpees
12 push-ups (normal/diamond/
decline/clap)
6 squat jumps
12 lunges

For the push-ups, you can do different variations e.g 8 normal push-ups, then in the next set, 8 diamond push-ups and so on.

Circuit 2
50 star jumps
50 mountain climbers
50 squats
50 high knees

Next comes the weekend workouts. We do recommend you take a rest if you need to and use the weekends to take some hard-earned rest. For those fit people who are machines, then try out these workouts.

SATURDAY WORKOUT

The Saturday workout is also 4 rounds of circuits. There are two new exercises that were not included in the weekday workouts. The squat + press is basically a squat and then you do a press up after you come up from the squat. The Up up down down commandos is like doing planks but you go down to your elbows with one arm at a time and then you go up again one arm at a time. Hope that makes sense. You will have a rest at the end of each circuit. In total, this workout will take 32 minutes. The workout consists of the following exercises:

Circuit 1
10 burpees
15 squat jumps
10 squats
15 push-ups
10 squat + press
15 sit ups

Circuit 2
40 mount. climbers
15 tricep dips
15 push-ups
30 sit ups
20 heel touches (2 heels = 1)
20 up up down down commandos

SUNDAY WORKOUT

Version 1

There are two versions of the Sunday workout and you can alternate this every week. The first version consists of 2 circuits. The first circuit is timed for 10 minutes with a 1 minute rest at the end and the second circuit is a ladder format where you start of with doing 1 burpee, 2 squats and 2 push-ups, then increments this by doing 2 burpees, 4 squats and 4 push-ups (you’re doubling the number of reps for the burpees for squats and push ups), then 3 burpees, 6 squats, 6 push-ups and you keep doing until you reach the end ie 10 burpees, 20 squats and 20 push-ups. The workout consists of the following exercises:

Circuit 1
10 crawl outs
10 squat jumps
10 push-ups
20 frog squats

Circuit 2
1 burpee, 2 squats, 2 push ups
2 burpees, 4 squats, 4 push-ups
3 burpees, 6 squats, 6 push-ups
4 burpees, 8 squats, 8 push-ups
5 burpees, 10 squats, 10 push-ups
6 burpees, 12 squats, 12 push-ups
7 burpees, 14 squats, 14 push-ups
8 burpees, 16 squats, 16 push-ups
9 burpees, 18 squats, 18 push-ups
10 burpee, 20 squats, 20 push-ups

Version 2

The second version is similar to version 1 but for the second circuit, you end up doing burpees, mountain climbers and sit ups. You start off with 1 burpee, 2 mountain climbers, 3 situps and then you keep going up until you do 10 burpees, 20 mountain climbers and 30 sit ups.

The workout consists of the following exercises:

Circuit 1
10 crawl outs
10 squat jumps
10 push-ups
20 frog squats

Circuit 2
1 burpee, 2 mtn climbers, 3 sit ups
2 burpees, 4 mtn climbers, 6 sit ups
3 burpees, 6 mtn climbers, 9 sit ups
4 burpees, 8 mtn climbers, 12 sit ups
5 burpees, 10 mtn climbers, 15 sit ups
6 burpees, 12 mtn climbers, 18 sit ups
7 burpees, 14 mtn climbers, 21 sit ups
8 burpees, 16 mtn climbers, 24 sit ups
9 burpees, 18 mtn climbers, 27 sit ups
10 burpee, 20 mtn climbers, 30 sit ups

ABS WORKOUT

Finally, at the end of the daily workouts, you can do this abs workout which should only take a few minutes.

During this lockdown, make sure you are spending 30 minutes to exercise whether in the house or outside. You can go running or do long walks with your family members. Just make sure you follow the health guidelines before you go out and keep fit.