How on earth can we stay fit during COVID-19 coronavirus pandemic? Loads of us are missing the motivation of the gym. A lot. If I get to the gym I feel like my life is in order. I can burn off the calories of the cheesecake we ate at work. There are many solutions now available and so I have outlined at-home workouts you can do right now, free and paid, to stay fit in isolation. You may also want to check out my recent article on boosting your skin’s radiance if you feel a little lacklustre.
Many professionals in the fitness industry are doing it tough because they can’t train in person. They are not able to coach their clients one on one, or in a class setting. It’s hard and it is a time to get innovative and creative with online delivery of their services. One gym said their business dropped off 70% at the very beginning even before the serious restrictions started, and now they have had to close their premises.
The savvy trainers have all gone online with a range of courses and programs and are offering Zoom virtual workouts, live in the comfort of your living room. This article showcases a cross-section of trainers and their workouts from well-known celebrities, such as Sam Wood and Tammy Hembrow, nationwide gym franchises, through to your local personal trainer. This is all aimed to motivate and inspire you and get fitness back into your daily routine, in the safety of your own home.
Tammy Hembrow is Australia’s 11th most followed celebrity on Instagram, with a whopping 10 million followers. Tammy’s main motivation is to share what she’s learned along her own journey with women all over the world.
Tammy Fit App
Aside from her celebrity status, she has developed a fitness app, Tammy Fit. Since Tammy Fit launched in May 2018, the app has been downloaded more than 500,000 times in more than 20 countries, and recently was downloaded 8000 times in just 24 hours!
Tammy Fit is a personalised and tracking data app focused on goals, body, and preferences. The app then creates a weekly tailored workout schedule and is perfect for at-home workouts during the current coronavirus social distancing restrictions. Tammy Fit also offers meal plans, diet tips and other health advice, which is perfect if you want to stay fit during COVID-19 coronavirus restrictions.
Tammy Fit workouts are generally based on an 8-week program with sessions of 45 mins to 1 hour. To keep you motivated, Tammy Fit sends loads of push notifications, so users can follow her on live workouts.
I don’t want women to give up after having a baby, thinking that their body is ruined or will never be the same. The truth is that it probably won’t ever be the same, but it can be even better!Tammy Hembrow
Aside from her fitness app, Tammy Hembrow launched activewear label Saski, designed to flatter the body and inspire women with confidence as they work towards their fitness and body goals.
Sam Wood has tailored his workouts so people can stay fit during COVID-19 coronavirus, with at-home solutions over and above his regular workouts. Over 300,000 people have transformed their lives on the 28 By Sam Wood Program. 28 By Sam Wood combines movement, meals and mindset with a 28-minute workout each day for 28 days to see results with new programs starting every Monday.
28 minutes is less than 4% of the day and you can do the program from the comfort of home, using your smartphone, tablet or computer, catering to all levels of fitness, including low impact, pregnancy or postnatal.
You don’t need any fancy gym equipment, and his comprehensive blog offers inspiration and motivation.
Sophie Scott: Head Trainer at FIAFitnation
Sophie Scott maintains that exercise for at least 30 mins a day improves immunity, amongst the other benefits of being fit and active. At a time when we need to stay fit during COVID-19 coronavirus, to prevent infection, this is crucial. Exercise improves blood and lymph flow which means immune cells are mobilised and help bust any impending viruses and bacteria. As someone who lives in a small unit, Sophie Scott came up with a quick at-home workout that can even be done in an apartment car park, which is perfect during this time of social distancing and isolation.
For those of you hungry for more inspiring isolation content, including tips for eating well and working out at home visit the FIAFitnation Blog.
Nats Levi was a very shy and lanky girl in her youth, with physical activity not very high on her agenda. She developed a love fo the feeling that came after a workout and it boosted her confidence and strength. Nats is now a 6′ 2 “Fitness Guru and Fitness Rockstar”, qualified teacher, with a passion for health and fitness, holding a Bachelor of Science and Graduate Diploma in Teaching, and Certificate III and IV in Fitness.
Nats Levi offers the Fierce Challenge for $30 NZD per month which includes:
- Personalised Workout Program
- Customised 7 Day Meal Plan
- Shopping List
- FREE: Members-Only Facebook Group
- FREE: Email Support
- FREE: Exclusive FIERCE Video Content
If you are looking for a fitness solution that is friendly to the COVID19 budget, then Fitness Boxx has the solution. They have put together free online workouts, nutrition, mindset and lifestyle coaching. As with many studios, this Northern Beaches-based studio has had to cease it’s operations, but have generously taken their coaching online, so people needing to exercise and maintain their physical and mental health can still do so, despite the fact that many people can’t afford apps and memberships.
“It’s not just about exercise. You may be facing financial stress, sleepless nights, poor nutrition choices and the change to your behaviour is going to have a massive impact on your health. This could be the chance you have been waiting for to completely overhaul your lifestyle habits.”Boxx Squad
Chantal has developed the at-home workout, that enables people to work out with minimal equipment:
Stay fit during COVID-19 coronavirus with these exercises
1. Dining Chair Squat
Your dining room chair is a great height for squats. Make sure you have space around you and position your feet slightly wider than your hips, toes turned out slightly. Use the table for balance if you need. Perform 10 x squats, slowly lowering yourself to touch the chair, and then returning to standing. Do these 10 times, rest, and then repeat three more sets.
2. Washing Detergent Lunges
Grab two x two litre bottles of household liquid like washing detergent and use your hallway to do weighted walking lunges with a bottle in each hand. Set yourself a goal e.g. two laps, and then add in 10 squats while still holding the bottles at each end of the hallway. Take a break, then repeat it another three times.
3. Become a stair master
Grab a broom to help you balance and stand at the bottom of the stairs facing sideways. Have one foot on the bottom stair and the other on the floor. Use the broom (brush sitting on the floor) for balance (without putting your weight on it). Start using one leg to do 10 x single leg squats, then switch the direction you are facing and repeat on the other leg. Repeatthis sequence three times.
4. Bath towel rows
Grab a large bath towel and loop it around a secure pole (this could be a staircase banister or brick pillar). Make sure it is secure, and can fully support your weight. Stand facing the pole and hold the ends of the towel in each hand. Lean slightly back and then use the towel to pull yourself towards the pole, and then return to your starting position. Repeat 10 times and do three sets.
5. Green bag single arm row
Fill a green recycle shopping bag with some books, making it as heavy or as light as you are comfortable with. Hold the bag in one hand, and tip from the hip so you are slightly bent over and place your free hand onto your kitchen table or bench for balance.
Keeping your hips square, feet hip-width apart and shoulders square, let the weighted bag hang at arm’s length to start the row. Lead with the elbow to row the weighted bag so your elbow passes your rib cage, then return to the start. Repeat this 10 times, then switch to the other side for another set.
Chantal Broderick is a board member of Fitness Australia focused on keeping Australia active during COVID-19. They believe that it has never been more important to keep moving and continue a regular exercise routine – from home or safely in the great outdoors, maintaining social distancing. Keep on Moving dedicated to keep you motivated, informed and connected as a community.
Aleenta Barre until recently had 7 barre studios around Australia which have had to close a result of COVID-19 restrictions. From this challenge, Kylie Roberts through Aleenta Barre has reinvented the studio and now offer barre classes at home through the Aleenta Barre On-Demand platform and live-streamed classes through a Private Facebook Group. With options like this we have no excuse not to stay fit during COVID-19 coronavirus isolation.
Barre @home workout pack #2
If you need equipment, Aleenta Barre have an essentials pack, perfect for at-home exercise, especially yoga and pilates.
- Yoga mat (choice of black or grey yoga mat)
- Resistance band
- Pilates Ball
- 1kg weights
Pilates & Co.
As with so many studios, Pilates and Co. were stopped in their tracks with the COVID-19 social distancing restrictions, and their 7 studios had to close their doors. Not to be held back however, they have launched a beautiful, slick website with great content and workouts. The Gold Coast based Pilates Studio now with Online Workouts and Memberships with an online shop for exercise equipment.
Pilates & Co. Live Workouts
You have to option to follow Live Stream workouts via Zoom, but because of the need to monitor and teach well, class sizes are kept small so you need to register before they fill up.
Pilates & Co. Online Membership
With regular 20-40 minute Pilates-inspired classes, and the optional use of extra equipment if you have it, these online workouts are available on-demand and you can workout anytime you want and as much as you want.
Previous Studio members you can still work out with favourite instructors and there is a selection of classes for all levels, beginner, intermediate and advanced. You can also choose the type of class you want: Classical Pilates, Mat Pilates, Reformer Pilates, Strength + Mobility, and Pilates HIIT.
If connecting with other members is important to keep you motivated there is a private Facebook group where you can share your thoughts, tips and news.
The Pilates & Co. App
If you love a well designed and carefully constructed app to inspire and motivate you, then Pilates & Co. even have an app you can download. SO they have completely covered their bases to deliver quality workouts across a multitude of digital platforms that are attractive, well designed and get results. And you don’t even need to be from the Gold Coast!
Kate Allott, Anytime Fitness’ National Fitness Manager
“Cardio is free, and if you move fast enough for long enough, your heart rate will meet you there regardless of equipment”Kate Allott
Kate recommends you find an open space and complete 3 sets of each of these exercises in succession without a break in between. Time yourself, and see if you can do each set quicker than the previous.
Exercise 1: Squat – Legs (15 reps)
Although squats may seem self-explanatory, there are a few things to keep in mind to really feel the burn.
First, stand upright with your arms by your sides, and make sure your feet are about shoulder-width apart. Then, bend at the hips and knees.
Lowering your body down towards the floor, aim to raise your arms up in front and keep your back flat.
Return upright and lower your arms back to the starting position.
Exercise 2: Jumping Jacks – Cardio (15 reps)
A classic way to get the heart going. Start with your feet together and your arms by your sides.
Proceed to jump up and split your feet out to the sides. While splitting your feet, swing your arms up to the sides and over your head in an arc.
Reverse the direction of the movement so that you end up again with your feet together and your arms by your sides.
Exercise 3: Push Up – Chest (15 reps)
Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
Continue to push your body up to a straight arm position.
Lower your body back to the start position and repeat the second step. It’s important to keep your back flat, not arched, and your hips in line with your shoulders throughout the push-up.
Exercise 4: Side Bridge Reach – Abs (15 reps)
Support your body off the floor, resting on the side of your bottom foot and your forearm. For an easier option, drop the bottom knee to the rest on the ground
Lower your top arm down, under and your across chest, reaching to your opposite side, twisting your torso.
Twist your torso back to the front and raise your arm up straight towards ceiling over your shoulder.
Complete all reps on one side before switching to the other side.
Exercise 5: Dead Bug – Abs (15 reps)
Take this one slowly to feel the squeeze in your abs. First, start by lying on your back with your knees bent and feet raised with your arms straight up over your chest.
Lower one leg and the opposite arm straight down towards the floor, keeping the other leg and arm steady.
Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.
Despite being restricted to the home, you can still get your daily exercise fix. Anytime Fitness Workouts have a really useful app to help you get and stay fit. The app gives all members free access to 1,100 workouts like the one above with a wide variety of options.
Currently, we are in the middle of the coronavirus pandemic and according to JJ Coutts, that has had an impact on our lives that we can’t our control.
“For the general population losing a large degree of control over many aspects of their lives: health, finances, work and social contact (and at this point, even their supply of toilet paper!) has people feeling frustrated and, to be honest, a little bit lost.”
JJ continues: “the answer is simple and twofold: CREATE A NEW ROUTINE!”
He believes the key is in tracking and with the proliferation of tracking apps, which track steps, food and activity.
Coutts recommends that “at a bare minimum you should aim to maintain your current steps while you are working from home. However, the team at OSF would recommend aiming to increase your daily activity levels while you have this opportunity to do so. Start by aiming to increase your weekly step average by 2,000 steps and keep going from there!”
If you need at-home workout equipment, Orbit Fitness has pretty much everything and you can order online.
If you are short on fitness equipment at home or don’t have a lot of space, a full body kettlebell workout only requires a couple of items. Kettlebells exercises are great for strengthening most muscle groups. There are many benefits to strength training including improved power and cardiovascular health.
I sincerely help that you can find a workout so you can stay fit during COVID-19 coronavirus isolation. It’s a surreal time but we just need to add some structure and routine into our days, and keep our bodies healthy. It tends to follow that when the body is healthy the mind follows, so if you are struggling with the social distancing restrictions, you can at least work out and this in turn will help lift your spirits.
Stay well and happy, and please let me know your online tips for fitness during this challenging time. If you have a studio that is online, please feel free to link it below. I want to help people connect with resources and so I’d love your to add your online fitness and health services below in the comments.