We know that staying active is part of your routine and it’s even more important during times of stress and anxiety like these. While our facilities are closed, we’re hoping to offer more resources for you to practice wellbeing at home.
For now, try this at-home workout, put together by our Head Personal Trainer Zack!
Warm-up:
- March in place (45 seconds)
- Low intensity jumping jacks (45 seconds)
- Neck rolls (10 each way)
- 4-way arm swings (10 every way: up & down, circle, cross)
- 2-way leg swings (10 each way: side to side, forward and back)
- Hinge and reach (10)
- Inchworm (5 times); add 1 push up if able
- Lunge and rotate (5 each leg)
- Air squats (15)
Workout:
| Duration | Round 1 | Round 2 | Round 3 | Round 4 |
| 30 Seconds | Air Squats | Lunges | Air Squats | Lunges |
| 15 Seconds | Rest | Rest | Rest | Rest |
| 45 Seconds | Burpees | Mountain Climbers | Jumping Jacks | High Knees |
| 30 Seconds | Rest | Rest | Rest | Rest |
| 30 Seconds | Push-Ups | Russian Twists | Push-Ups | Russian Twists |
| 15 Seconds | Rest | Rest | Rest | Rest |
| 45 Seconds | Burpees | Mountain Climbers | Jumping Jacks | High Knees |
Round 1 Exercises:
| Air Squats
|
Burpees
|
Push-ups
|
Round 2 Exercises:
| Lunges
|
Mountain Climbers
|
Russian Twists
|
Round 3 Exercises:
| Air Squat
|
Jumping Jacks
|
Push-ups
|
Round 4 Exercises:
| Lunges
|
High Knees
|
Russian Twists
|
Cool-down:
Hold stretches 30 – 60 seconds each side.
- Walk (2 -3 minutes)
- Chest stretch against the wall
- Standing tricep stretch
- Table top stretch
- Kneeling hip flexor stretch
- Seated hamstring stretch
- Butterfly stretch
- Modified runner’s stretch