As an active person and operating a personal training business I’m shut until further notice. Its now time for us to incorporate some Isolation workouts so time to move. During the unfortunate shutdown of the country we’ ve been told to stay at home, I figure most of us are in a similar place. As business owners the government has told me that we are in hibernation mode. Whatever they want to call I’m now unemployed and its time to get moving.
With now having only limited opportunities to exercise like were used too we can’t be too choosy with available options. Without access the usual activities we so much enjoy, no access to the gym or smashing your group fitness class with friends you now must settle with other forms of exercise.
Either outside or indoors under isolation lockdown. I know what I prefer. Time to get moving people.
I’m fortunate that as a regular runner with access to an exercise bike and my own equipment exercising is not a problem. What if you don’t have equipment? With limitation to outdoor activities been diminished this still leaves you with some options.
Time to get moving with walk to Run
If you have ever wanted to try it, now would be a good time. The many benefits of what running brings to the table are good reasons why this form of activity is recommended as part of an effective isolation workout. This includes:
- The strengthening of lower body muscles
- Strengthening the lungs
- Mental health,
- Weight management.
- A strong immune system
- Keeps the blood pressure under check and
- Now gets you out of the house.
Especially if you’ve been keeping an eye out on the kids while they home school.
Start with a walk / run plan. For example, go out and walk for 5minutes then run slowly for 1 minute and repeat it for up to 20-30minuter at first. It clears the mind, provides some necessary movement to the body and is a brilliant overall exercise. Another is to find an oval and do walk run 50/50 around the oval. The possibilities are many, remember start of slowly then build it up as it suits.
For those who currently do walk and have a few routes, Adding running to your isolation workout schedule now would be a good opportunity to begin running that last 500+ meters and build it from there.
Bodyweight has several isolation workouts variables
The internet is all over this one, you can just about get a program here for all levels of strength and commitment. What I’m suggesting is to first go and find out how to properly perform the basic movement that are achievable to you. Pick some of the classics like a bodyweight squat. It’s best Learn the movement properly and start of gently and try to avoid busting out more than you can handle on the first time. Next tackle the various ways you can execute a push up, find the one progression that suits you and apply. There are several aids that can be used to change it up once you have the basics down.
The next one I propose is a pulling movement, this one will be a little challenging for you to achieve as you don’t have access to a chin up bar or equipment. Best to look up what is called an Australian row also known as an Australian pull up. (I kid you not) You can pick up a stick at your nearest Bunning store to find something suitable. BTW, working the pulling and pushing movements will also tax those arms.
Then there’s core
Then there’s core, the most basic of isolation workouts to use at home. No suprise, It’s one of the most often worked areas in bodyweight. There are literally 100s of core variations out there, start with the plank and some crunch movement and build up from there.
Once you build up the fundamental to each movement there will be many variations to making the movement tougher. Get the classics right. When you achieve a basic understanding and built up your strength and confidence you can start adding on more challenging exercises.
I’ll name a few to get you going however with a bit of research you will find a lot more.
Alternating Lunges, mountain climbers, Pistol squat (hard), jump squats, glute bridges and burpees. These are more on the cardio side however they all work best when the movement is right. Hit them when you think you can handle the workload. Enjoy.
To complement the bodyweight movements and build up your exercise knowledge it will be beneficial to learn the stretches that support the exercises. It adds value to your time and makes the session more efficient. You are exercising or stretching it out. In my opinion I would recommend you learn the full body facial stretches first them move onto the major areas like the Hip and Shoulder. Finally, you can learn the many possible isolation stretches about. Think full body, Major muscles, then isolate.
The benefit with taking this approach is that you will identify the troubled areas that can be professionally worked on once this lockdown has ended.
A lot’s been written on Nutrition. You can find an endless amount of nutritional knowledge from all sorts of qualified professionals to the ever-increasing so-called influencers. On what you should be eating. I for the record will always listen to the professional, not the influencer. I’m sure it’s all delicious and the comfort food recipes are out of this world. I suggest now to be aware of what you are consuming. Dont let it get away from you. You reckon you will work it off do you?
One of the best ways to keep in check of the amount of food you consume is to start on a food diary. This will tell you exactly what you’re doing and diligently recording it will help you in making the proper food choices. With a general lack of movement now I’m taking my own advice and noting all my food and beverage consumption.
I understand that his is not for all, however this is a great way of ensuring that weight management issues doesn’t get away from you during isolation.
Kids Isolation workouts. Get them moving outside
If you are working from home and have the kids with you schooling online. Use this as a great opportunity to take the family out for some outdoor exercise. As playgrounds are not in use now its best you all go out and walk/run. So if possible have the kids ride their bikes.
It gets everyone out of the house together clears the mind and freshens everyone up. Therefore now is a good time to walk to the oval and practice running while the kids kick the ball.
I know it’s the bare minimum and not an “ultimate” home workout program. The Isolation workout suggestion is to get you started on establishing a habit (forced or not) that you can continue and build on post our stay home restrictions.
As you, I look forward to having my total freedom back and get back to normal.