With the outbreak of Covid-19 and the subsequent lockdown, gyms are closed and it means more people are working out at home. If you’re already in the habit of working out and you have your own equipment, then this will be a relatively smooth transition. However, if you haven’t done much training in the past and don’t own any exercise equipment, then you might find our two home workout plans useful.
We’ve created two plans for you: One for beginners and one for people with a higher fitness level. If you’re going to use this time to get fit, create a daily routine that incorporates some time to concentrate on working out.
Benefits of a home workout plan
Now is the perfect time to get started on an exercise program, or simply continue what you’ve been doing at home. Working out contributes to general good health and as a result improves your overall immunity. It also can improve your mental health, while significantly reducing your risk of depression. Not to mention, it can really help you with sleep. (We love sleep here at Sealy! If you’re struggling to sleep, be sure to check out our Sealy Sleep Tips.)
High output workouts where a large amount of work is performed in a short amount of time are super-efficient and effective. However, even moving your body just a little each day – with a very low impact exercise, some stretching, etc. will deliver benefits to your body and help break the monotony of lockdown!
Choose your home workout plan
We’ve created two workout plans for you: One for beginners and one for fitter people. Once you’ve selected your programme, do a quick Google search for each exercise to make sure you’re doing each exercise correctly. Each exercise has an easier option to start with – for example, you can do a push up with your knees on the ground get started.
Work through each exercise listed in the programme, moving from one exercise to the next. Once you’ve finished all the movements, rest for one to two minutes. Then do another round. Aim to perform three rounds in one workout. As you begin to improve, you can work your way up to five rounds in a workout.
Beginner workout
- Pushups: 10 reps
- Bodyweight Squat: 20 reps
- Walking Lunge: 10 each leg
- Plank: 30 seconds
- Jumping Jacks: 5 reps
Advanced Workout
- Pushups: 10 reps
- Steps Up: 10 each side
- Bent Over Row (Use a litre of water): 10 each side
- Bodyweight Squat + 10-Second Hold at End: 25 reps
- Mountain Climbers: 30 seconds
- Jumping Jacks: 25 reps
If you’re new to training it is important to proceed with caution. As with anything in life, it’s important to start out slowly. Listen to your body, and if you feel any joint pain, you should stop immediately.
Some South African fitness professionals sharing free online workouts
If you have a reliable internet connection, check out these online workouts from some of South Africa’s fitness professionals:
