LIFE & WELLBEING
Team Training During Tough Times Workout from the Comfort of your Home By Lauren Hogan
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othing says attacking your New Year goals like home quarantine. With one of the number one resolutions of any new year being a focus on fitness, we understand how this curveball might have felt like a setback to kick starting 2020. But don’t let it.
Fitness routines are crucial now more than ever, not only for their physical benefits, but also for their mental benefits. As we experience additional stress due to events beyond our control, try to focus on establishing a routine, working up a sweat, eating nutritiously and staying positive. The team at F45 Training Shanghai has put together a simple workout for you to practice at home. All you need is a yoga mat, towel and timer (we recommend intervaltimer.com) to get started. And get ready to soak up a sweat!
3. Five Star Jumps, Two Prisoner Squats
Home Workout: 9 Exercises, 3 Laps
Five jumps with arms and legs outstretched to give a cardio boost, followed by two squats with your hands behind your head, fingers unlocked and elbows pointed outward. Squeeze your shoulder blades as you go into the squat. Make sure to sink the weight in your heels.
Work Time: 45 seconds Rest Time: 15 seconds
2. 10 Bicycle Crunches, Two Jack Knives
1. Mountain Climbers
Make sure your hands are directly underneath your shoulders and drive your knees into your chest. Keep your back flat and core engaged and do as many as you can in 45 seconds.
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While on your back, drive your opposite elbow toward your knee keeping your core engaged and your shoulders off the ground. For the jack knives, keep your feet raised and bring your hands toward your toes.
4. 10 Shoulder Taps, 2 Push Ups
Keeping your body in a plank position, feet out wide, tap your hand to your opposite shoulder. Following that, go down into two pushups (on your knees if you need to modify). Keep your core engaged and elbows at a 45 degree angle as you raise and lower your body.
