Isolation is something that I’m unfortunately quite familiar with; as someone with a disability, isolation is just part of my life now. So when Covid-19 stopped the world from turning, I was already prepared with everything that I needed to stay healthy, and more importantly, sane!
I don’t follow a strict workout routine or a strict diet, I don’t believe in that anymore (spoiler alert, that was my life). Since I overcame my disability and started to exercise again I decided to make a change in myself; at my lowest point I couldn’t even pick up my bag to go to class… now I can deadlift 65kg easily and run a half marathon! Everyone starts somewhere and now is the time to take that chance and start!
Every morning I wake up and immediately do 30-45 minutes of yoga using the DownDog Yoga App, which is conveniently free until May 1st ‘cause you know…. Rona. I find that doing this not only gets my mind ready for the day being at home, because WE CAN’T GO ANYWHERE AHHHH, but is such a good workout! I’ve done so many vinyasa’s the past two weeks that I can actually see my triceps when posing in the mirror (I’m on furlough okay, I’m bored).
Personally I love to make up my own workouts. I take inspiration from a lot of instagrammers such as Hanna O’Berg, The Daily Kelsey, Claire Thomas and LisaFiitt. Quite often I combine a HIIT (High Intensity Interval Training) workout from The Daily Kelsey with a time under tension workout from Hanna O’berg.
Here’s a common lower body workout that I do at home:
10 minute dynamic stretching
HIIT 40 secs on 20 secs rest – make this even harder with a band!
Ground to sky jumps – squat to touch the floor, then reach for the sky and jump up
Squat Jacks – like jumping jacks but instead of a star shape, you squat
Side Steps – squat and step from side to side, you should really feel it in your booty with this one!
Reverse Lunges – keep one leg in front and step back to a lunge, then push back up to standing
Hip thrusts (4×20 reps) – lie on the floor with your feet on the ground by your bum, hip width distance apart. Lift your hips to make a straight line from your knees to your head, then place your bum back to the ground
Pulse Kick Backs – bring one leg back and lean forward to make yourself into a ’T’, then pulse your leg up 3 times and then bring back to the floor (4×15 reps each leg)
Elevated glute bridges – the same as the hip thrusts but this time with your feet on a chair or the sofa! (4×20 reps)
When I really don’t want to do any exercise but need to get my body moving, I’ll quite often do a Joe Wicks 20 minute HIIT session on YouTube. His sets are LIFE-SAVERS! He pushes you through every exercise and he does the exercises with you (so you feel pretty smug when you’ve worked your arse off but you are less out of breath than him). My personal favourite is the dumbbell 20 minute workout which I’ll link in here: https://www.youtube.com/watch?v=YkmfTprwX6Y. You can do this with canned food if you don’t have dumbbells at home, or bottles of laundry detergent if you want something heavier!
Staying healthy during isolation is tough; the fridge is always calling your name, and Tiger King suddenly takes over your life… but if you get creative and try to do at least 30 minutes of movement a day, it will really help you stay healthy and sane. So have fun with it! Go crazy!