Like many of you, I’m finishing up week two of social distancing/social isolation. I think this week I finally found some peace with being at home.
While I am deeply saddened by the toll this virus will take on so many humans across the world, I have been able to find some gratitude in my own personal situation. I’m healthy, I’m safe, I have food, I have my dog. I have an opportunity to slow down and rediscover some of my past loves and interests; an opportunity I’ve been given many times but never really noticed until now.
I’ve found that integrating exercise into my long morning routine has set me up for clear-headed days of reading, writing, and digitally reconnecting with friends and family. I’m typically spending 45-60 minutes per day intentionally working out, and that includes a whole lot of free online yoga videos.
I hope you’re making time for some basic movement in your life, and prioritizing strength training even though you likely no longer have access to a stocked gym. This week, I’m again sharing four workouts. This time, one to those will include the banded workouts I’m doing with equipment from EliteFTS.
| Strength Focused Circuits | ||
| 3-5 rounds | Feet Elevated Push-up x 5-10 | |
| :30 Side Plank (R) | ||
| Supermans, paused at top x 10 | ||
| :30 Side Plank (L) | ||
| 3-5 rounds | 1.5 Rep Air Squat x 20 (go all the way down, halfway up, back down) | |
| :30 Boat Pose Hold | ||
| Glute Bridge x 20 (add band if possible) | ||
| :30 Flutter Kicks | ||
| 3-5 rounds | Single-Leg RDL to March x 10 per | |
| Reverse Lunge to March x 10 per | ||
| Balanced Standing Fire Hydrant | ||
| ** Do all moves on one leg, then all on the other |
| Bodyweight Cardio |
| :60 each, :60 rest, do this 4 times |
| – Bear Shoulder Taps |
| – Toe Touches |
| – Lateral Lunges |
| – Straight Leg Mt Climbers (leg out to side as high as you can) |
| – Curtsy Lunges |
| Strength Focused Circuits | |
| 4 rounds | Band Pass-Through x 5 |
| Band Pullapart x 25 | |
| Glute Bridge (band around knees if possible) x 25 | |
| Banded Side Steps x 20 each way | |
| 3-5 rounds | Banded Squat x 20 (band under feet and around back of neck) |
| Banded RDL x 20 (band doubles, under feet, grab band low) | |
| Standing Band Row x 20 (band stays under feet, grab low, elbows to sides) | |
| Lying Toe Touches x 20 | |
| 3-5 rounds | Band Floor Press x 20 (band behind back, end in each hand, lie on back, press up like a DB Floor Press) |
| Seated Band Row x 20 (band looped under feet, holding one side in each hand, elbows to sides) | |
| Band Tricep Extensions x 20 (end of band in each hand, throw middle over the end of a door, extend both elbows and squeeze triceps at the bottom) Band Curls x 20 (band under feet, normal hammer curl here) |
| Bodyweight Cardio |
| :60 each, :60 rest, repeat 4 times! |
| Lateral Bear Crawl (stay low!) |
| Inchworm |
| Walking Lunge |
| Walking RDL |
| Reverse Table Top Toe Touch |
