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Canberra
Friday, December 4, 2020
Ian Cubitts
Ian Cubitts

Focus and de-stress: keep active at home

It is important for you and your family’s physical and mental health that you stay active in these times. With people practising social distancing and looking for things to do to keep themselves healthy and active at home, I’ve put together a list of exercises and workouts you can try. There are also a few easy ways to mix them together and change up your training.

Before you start your training session, take five minutes to focus on the positives of your health and try to visualise one of your fitness goals.

If you’re training with kids, make it enjoyable by incorporating something fun that you all can do at the end of the session – perhaps learn a TikTok dance as a family! It is really important to keep the kids active and focused on something they enjoy and can look forward to – sometimes I get the kids to create a game, make up the rules and just enjoy playing for 10 minutes.

Cardio workout

  • Warm up
  • 5 min jogging (can be on the spot)
  • 3 min skipping
  • 10 x 20m run/sprint, every 30 secs (start a new sprint every 30 secs)
  • 10 x 30m run/sprint, every 40 secs
  • 10 x 50m run/sprint, every 50 secs

Tip: For the sprints, keep your intensity at around 80%, if you can. You can modify the distance if you need to, but keep the timing as above.

Leg workout

  • Warm up
  • 3 min walk

Step out and mark a 30m distance:

  • Jog from one end to the other
  • 50 squats
  • 30m lunge walk back (can modify to half-lunges)
  • Jog back to the other end
  • 25 x bench toe taps each leg
  • Jog to the other end

Try and repeat this one five times, if you can!

Body weight exercises

Add these to your workouts to mix it up a little:

  • Push-ups
  • Dips
  • Step-ups
  • Squat jumps
  • Overhead punches
  • Lunges
  • Sit-ups
  • Plank

For information on how to make your own med ball and resistance bands, and for a workout using milk crates, head to bfirm.com.au

Breathing focus

  • Find a quiet place and lie down on your back
  • Take a full 3-5 second breath in, and then exhale to the same count
  • Visualise some great memories and how these made you feel

More fitness: