Depending on what state you live in, there are so rules about what is allowed to be open, what’s on lockdown, where you can go and if you can go somewhere, what arsenal of items you need to bring to be around people. Let’s face it, Covid-19 is nothing to mess around with. The good thing about being home now is that you can focus on what was probably your New Year’s Resolution this year which was: get healthy and get in shape. Even on lockdown, there are a ton of different exercises and health plans you can follow to help stay in shape, keep the fat off and keep yourself muscles from atrophy.
If your gym or studio is lucky enough (like mine is) to have online classes, well you’re golden but for everyone else out there, below are some tips to creating/sticking to a basic meal plan and some moves you can do to work all areas of the body.
Create a plan/app download-
There are a ton of different apps that you can use to help track what you are eating, drinking and exercising to give you a rough idea of where you can improve. Apps like MyFitnessPal or MyPlate provide you with recipes, calorie trackers, nutrient information, etc. You are able to put in your goals, what you are currently doing, and it does all the hard work for you. If you are doing something a little more specific, like the keto diet, which I am, there are apps like Carb Manager that can help you track specifically for the diet you’re on.
I like these apps because they have a free version (free is my favorite price) and while they aren’t the end all, be all of apps, they give me a pretty good idea of where I stand for the day. I don’t know exactly how much a portion of something is unless I actually take the time to measure it out but with how busy I am (and I’m sure you are too), you can guestimate what a serving looks like and add it. Most of the items you buy, all you have to do is scan the barcode and it loads it for you.
Some moves you can do from your living room or anywhere that you have a little bit of space may not replace the gym and the thousands of machines that help tone that problem area but these basic moves work, that’s why they are incorporated into almost every exercise program I’ve ever seen (and I’ve seen lot). Let’s talk about some basic moves you can do, and I’ll add some ways to change them, so you aren’t lifting milk jugs, 1,000 sit ups and running 10 miles every day.
Pushups –
The most obvious of the upper body moves. The good thing about pushups is that are a ton of variations you can do to work each part of the arm and back. You can do wide-set pushups, pulse pushups, pushups with an arm circle, spider man pushups, and tricep pushups. If they become too easy, push off the ground every time you come up. If they are too hard, I recommend holding a plank instead then or doing half pushups. Pushups on your knees take the core work out of a pushup and honestly, unless you’re injured, don’t do pushups from your knees. If you want more definition in your arms, add a set of weights and every time you do a pushup, row a weight straight up. This is a renegade row. It’s just added resistance to make you work harder.
Planks –
The best core exercise ever. Planks get a bad rap and are totally underrated. Start by seeing how long you can hold a regular plank for. Every day add :10 seconds to it as a way to challenge yourself. Remember, if you’re entire body is shaking, you’re doing it right. I chose planks for core because you can do all sorts of planks as well to challenge yourself. While doing a regular plank, lift up one leg, then the other. You can come on to your forearm for forearm planks and give your elbows a rest. You can do side planks (lift your hips up and down for an even deeper challenge). Really challenge yourself by starting on your hands and feet, walking down one arm at a time into a forearm plank and then back up.
Squats and lunges –
These best leg exercises you can do. Now, I know everyone with knee problems is probably throwing things at me but hear me out. If you are doing these exercises right, your knees should not hurt. The biggest issue with squats is that people lean too forward and let their knees come past where the feet are. This is what causes knee problems, don’t do that. Instead, sit back on the balls of your feet like you are sitting in a chair. Once you get that down, start to pulse up and down and sink a little deeper. Burns, doesn’t it? You’re welcome. Want to make it harder? Of course, you do, add a hop every time when you come up. Make sure that you are landing toe, ball, heel on your feet and you are squeezing your butt when you come up. If you have weights, you can add them here even when you jump. Trust me, that’s an amazing plyometric move.
Lunges are a personal preference. I like backwards lunges vs. forward lunges but regardless of which way you do them, you want to make sure that both of your legs are making a 90-degree angle when doing them. Same rule applies, do not let your front knee go past your foot. If you want to make this harder, add a hop, weights, or jump while switching back and forth.
Burpees-
Of course, what workout plan wouldn’t be complete without everyone’s favorite move: burpees. Little known fact about burpees – each one burns one to two calories. Another fact, they don’t like you either, it’s fine. The great thing about burpees is that it’s a full body exercise and there so many modifications to make it easier or harder, depending on where you are. If you need to make it easier, step out into a plank instead of jump and when you get to standing, lift up to your toes instead of jumping. To make it harder, you can do the following: when you are in plank, jump your feet out to the sides (like a jumping jack on the ground), bring them back together and add a pushup. Now jump your feet back, come to standing and when you go to jump, make it a tuck jump instead of just a regular jump. You’re welcome.
There are a ton of other moves you can do but I wanted to give you something basic to work with. You may hate me today, but you will love me when you come out of Covid-19 looking like a hunk and not a chunk.