CORONAVIRUS HOME WORKOUT

Due to the coronavirus many people have been forced to stay inside and quarantine themselves. We recommend using this time to focus on improving strength and fitness even if the amount of polo played this year may be limited.

It is important to stay healthy and keep the immune system strong during this crazy time, so to ensure you stay active whilst stuck in quarantine, Chukka Wellness has created a home workout for players to follow.

We recommend completing the workout 3x a week

Side Note: *Complete an effective warm up and cool down either side of the workout

Workout

- 5 rounds

- 40 seconds per exercise

- 1 minute rest in-between each round

Mountain climbers

Start in press up position with your shoulders over your wrists and core engaged. Flex one knee up towards your chest and raise your foot off the ground. Then extend that leg as you flex the other knee up towards your chest and create a running motion.

Back Extension

Lie on your front and pull your belly button up towards your spine to engage your abdominals. Extend your arms above your head and raise your arms and feet off the ground squeezing your shoulder blades together. Hold and then slowly lower your limbs back to the ground.

Star Jumps

Jump into the air and extend your arms and legs out to the side, land with bent legs and feet together. Bring your arms back towards the centre of your body as you land.

Press Ups

Start in plank position with shoulders tracking over wrists and lower your body towards the ground. Lead with the chest and keep the elbows tucked in as you flex the arms. Keep the core engaged and avoid over extension in the lower back. Exhale and extend your arms away from the ground pushing your body back up to the start position.

V-Sit Cycling Legs

Start by sitting on your tail bone and lift your feet off the ground. Lift the arms up off the ground and move your legs in a cycling motion. Sit tall and keep the core engaged. If you feel any discomfort in the lower back rest your hands back down to the ground for added support.

Side Plank with Pulses

Start by lying on your side and lift yourself up on to your elbow and lower leg. Keep the lower leg bent at 90 degrees for stability. Pulse the hips up and down keeping the core engaged at all times.

Chukka Wellness Training

CW is also offering skype fitness sessions to those stuck in quarantine and don’t have access to a gym. We are offering 30, 40 and 60 minute training sessions via skype or Facebook video. Each client will receive a consultation and personalised training. Chukka wellness Training

Don’t forget we also have a downloadable 6 Week Pre Season Exercise Programme which includes warm up routines, polospecific workouts and nutritional advice.