As we emerge from the days of stay-at-home orders and the reality that the fitness industry may be changed for the long-term, how we stay fit going forward is looking very different. Limitations on group fitness keep us from our fitness friends who motivate us and provide accountability to show up when we need that extra push. We find ourselves with little to no equipment and it is more difficult to eat healthy now that planning a meal requires 5 extra steps, a delivery service and trips to 3 grocery stores in full PPE to try to find a fresh head of broccoli.

But the fitness industry is nimble, moving live workouts online or via ZOOM, providing creative workout programming utilizing little to no equipment (or the use of various household objects) and some facilities rent their equipment to members for little to no cost.

So we adapt. We set aside space in our homes, gather some dumbbells and odd weighted objects, set up our mobile devices to access an online class, tee up a playlist on Spotify and off we go. It suffices for the short term but it is just not the same.

But there is a light the end of the tunnel. We will soon begin the return to our beloved fitness facilities and someday, COVID-19 will be behind us.

However, it will likely take time and we may have health issues that make getting back to normal riskier than we would like. If we take a step back, we will find that during this time, we have developed the ability to adapt our fitness to efforts outside the gym.  We now know how to get a good workout at home when life issues prevent us from getting to the gym and we have since developed the creativity to access or even create for ourselves, workouts that require minimal to no equipment. These new skills will serve us well. For example, how many times have we found ourselves staying at a hotel with mismatched dumbbells and a space the size of a large closet? But now, we have the creativity and the skills to work with that!

So what does the home gym and “fitness-on-the-go” look like post-COVID-19? Here are some tips to create a home fitness area that is practical, affordable and quite possibly even portable!

  1. Dumbbells are a staple. They are widely available, take up little space and most hotels / resorts have them; and there are endless exercises that can be designed with them.
  2. Pull-up rig. These are affordable, easy to install and take up negligible space.
  3. Jump rope. It’s small, portable, inexpensive and requires little space for use.
  4. A rigid box/ottoman for step ups or jump/step-overs. Very inexpensive, takes up little space and a variety of exercises can be designed with it.

So with just some basic equipment, a little floor space, and a device to access workout programming (or an online trainer, such as Yours, Truly) you can add variety, convenience and flexibility to your fitness routine in the new world beyond COVID- 19.■

Workout #1 – COVID CRUSHER

You will need: some floor space, an object weighing 10-15#

  • 5 min warm-up: Alternate 25 jumping jacks and 30 high knee run in place x 1 min/rest 20 sec. Repeat for a total of 5 min.
  • AMRAP (As Many Rounds As Possible) in 15:00 min
  • 15 squats holding your weighted object
  • 15 Burpees (options: substitute 20 jumping jacks or 20 sec of high knee runs)
  • 15 push-ups (options: from the floor, against a wall, elevated on a sturdy chair, ottoman, sturdy box)
  • 15 alternating forward lunges holding the weighted object (step forward, front knee behind toe, back knee touches the floor – return to standing position and switch sides.)
  • 15 Burpees (see options above)
  • ** Repeat this sequence of exercises as many times as you can in 15 min. Goal is to keep moving for the entire 15 min. Adjust speed to manage heart rate.
  • 5 min stretch/cool-down – take 5 min to do some of your favorite stretches, meditation and mindfulness exercises.

Score: number of times you repeated the sequence in the 15 min time frame and the weighted object you used.

Workout #2 – Crossfit “CINDY”

You will need: some floor space, doorway pull- up rig.

  • 5 min warm-up: Alternate 25 jumping jacks and 30 high knee run in place x 1 min/rest 20 sec.
  • Repeat for a total of 5 min. AMRAP 20:00 min
  • 5 pull ups (can modify and sub jumping pull ups or heavy dumbbell curls)
  • 10 push-ups (options: from the floor, against a wall, elevated on a sturdy chair, ottoman, sturdy box).
  • 15 air squats
  • ** Repeat this sequence of exercises as many times as you can in 15 min. Goal is to keep moving for the entire 15 min. Adjust speed to manage heart rate.
  • 5 min stretch/cool-down – take 5 min to do some of your favorite stretches, meditation and mindfulness exercise.

Score: number of times you repeated the sequence in the 20 min time frame.

Vitality: Your Health and Wellness resource!
Subscribe now to receive our free newsletter!"

You have Successfully Subscribed!