Words by Flex’O’Fitness
Personal trainer Flex’O’Fitness walks us through an easy, 30-minute bodyweight routine to keep in shape while stuck indoors.
Life has been something of a rollercoaster ride over the past year, with more downs than up for many. But it’s safe to say, with the news of lockdown easing off soon, there’s something to smile about at the end of the road. Of course, when life does indeed return to normal – whatever that might mean – we’ll be back to our usual workout routines and able to enjoy the luxury of walking through the gym doors. With government plans to re-open public places on the horizon, that excitement is looking more like a reality every day.
The first couple of weeks back in the gym will have your muscle memory adjusting and likely mean a host of aches and pains if your body isn’t prepared for a sudden hit of activity. Therefore, it’s important to prepare as best you possibly can – while improving your physical and mental wellbeing along the way.
Train smart, not hard
When discussing a 30-min workout, the saying ‘train smart, not hard’ comes to mind. Are 20–30-minute sessions enough to get you ready for life after lockdown? The answer, of course, depends on how much time you’re able to dedicate to exercise throughout the week.
If you can stay consistent, either engage in a 20-30-minute daily session or a slightly longer session two or three times a week – either option will bring noticeable results. A positive note to take from this pandemic is that we now really understand the importance of staying fit and the benefits of maintaining a healthy lifestyle, so regular exercise shouldn’t seem the dauting task it once might have.
#LoveFitnessLiveFitness
I include this hashtag under every workout video I post. If you love to train, it becomes an easy part of your lifestyle. The idea behind a short workout is to elevate your heart rate with a cardio burst as well as to work on your muscular strength – results don’t always have to come with lengthy gym sessions. I want everyone to fall back in love with training again.
So, without further ado, here’s a quick, 30-minute daily workout routine to get you ready for life after lockdown.
Workout
1.) Skipping (pulse-raiser) / five minutes
2.) Squat Jump / 10 reps
DO: Land with your knees bent and a straight back, with hands in front for stability
3.) Burpee / 10 reps
DON’T: Not jump
DO: Fully extend ankle joint
DO: Press up on bottom stage
4.) Bicycle Crunch / 10 reps
DO: Fully extend the legs cycling motion
DON’T: Go too fast
5.) Forward to reverse lunge / 10 reps
DO: 10 reps on each leg
6.) Plank kick-back / 10 reps
DO: Kick all the way back
DO: Engage your core
DON’T: Drop your hip
7.) Stretch for five minutes
Repeat each exercise three times, maintaining focus on each rep
For more workout content, find Flex’O’Fitness on Instagram (FlexO.Fitness), TikTok (FlexOFitness) and Twitter (FlexOFitness1).