Self-isolation and COVID-19 have got many of us on lockdown and stuck in our homes. The day has finally arrived and although it might be a little scary for many. It is a grim fact that we must face. However, just because you’re in self-isolation doesn’t mean you need to slack off on the exercise. Most of the time, we all overcomplicate exercise and all you really need for a decent workout is your body.
When you add weights or equipment to a workout, that’s just a bonus. Don’t get lazy and or disheartened by current circumstances. The last thing we want is for you to feel panicked or claustrophobic. Luckily there are thousands of ways you can transform any room into a workout space. All in all, you don’t have an excuse to not get in a good workout, even during self-isolation.
Having said that, a few weeks of no training won’t really make much of a difference. It’s just that we know how many of you are regular gym-goers. The thought of missing training is scary. And that doesn’t mean you have to be confined indoors either. You could participate in isolated exercises without other people. Unfortunately, after two weeks, if you’ve been training regularly, you will notice a decline in your performance. That and it’s important for us all to participate in some form of daily movement to keep our bodies healthy.
Self-Isolation Workout Ideas
Although we need to keep safe and away from the COVID-19 virus.
We still need to exercise, because, at the end of the day, it’s what helps keep the immune system strong. Not only that but it also relieves stress. Many people are avoiding gyms and other places where they could contract the virus. This is a rational fear, but it’s not going to help anybody if we simply sit around all day. Self-isolation is boring enough.
Having said that, the gym is a place where you can easily pick up other people’s germs. Since everybody is sweating and breathing all over the equipment, it’s no surprise that it would be a breeding ground for bacteria and viruses. We must take caution because the coronavirus causes a respiratory illness that can spread by touching surfaces a person with the virus has touched. Moreover, it can even be transmitted via airborne droplets when a person sneezes or coughs.
Therefore, experts have warned the population to take basic precautions about limiting their exposure to the virus. This means avoiding close contact with people who are sick and washing your hands often. No less than 20 seconds at a time. We should also avoid making contact with objects or places that people touch a lot. Especially crowds in poorly ventilated spaces. The World Health Organization (WHO) says some coronaviruses can linger on surfaces for a few hours or up to several days. This is why experts recommend washing your hands often with soap and water or using hand sanitizer.
Why Is Self-Isolation Necessary From The Gym?
It’s very important that we stay away from the gym until the virus is brought under control. Gyms are often very crowded and many of the surfaces are touched by thousands of different people. We’re talking about free weights, to the control buttons on treadmills, banisters, and exercise mats. Just wiping sweat off with a towel isn’t enough to stop the coronavirus and other bugs from spreading.
At the end of the day, it’s up to you what you choose to do, and we’re aware that it isn’t easy for some to let their gym habits slide. That’s why many fitness centers have reached out to their members about the extra preventive steps they’re taking. Self-isolation and preventative steps are here to stop the spread of the virus, not to scare you or hold you captive. Some gyms have even decided to close their doors. The ones that haven’t are implementing good hygiene habits, using gloves and proper disposal, proper cleaning procedures with Clorox wipes at each workstation. In our opinion, we should be practicing hygiene like this in any case.
With all this going on, it’s hard to keep up with your exercise routine. That’s why home workouts are a great solution.
Replicate Your Gym During Self-Isolation
It might take a bit more creativity and motivation, but building your own workout station is worth it. Once you do it. Self-isolation might be surprisingly enjoyable. You can quite easily build your own gym with a yoga mat, resistance bands, a skipping rope, a kettlebell, and some dumbbells. If you can – a workout buddy. It’s not essential, but having a training partner will motivate you and make the workout much more fun!
Besides having somebody else training with you adds a little extra competition and keeps things exciting. It will give the rest of the family something productive to do as well during self-isolation. You can get a decent workout in with just your body weight and a few foundation exercises like push-ups, sit-ups, and squats. However, these exercises can vary in any number of ways.
Get Creative In Your Home
Fitness coaches recommend doing a certain number of reps every minute, at the minute. Alternatively, you can set yourself a target of doing as many sets as possible in a 10-minute time frame to keep things interesting. Moreover, the ‘curtsy lunge’ is a good variation to the standard lunge because it targets the glutes and quads. While the ‘hinge-like frog squat’ provides a great core workout whilst also increasing your heart rate.
Don’t be afraid to use your home furniture as your workout equipment. You can get creative when you’re stuck in self-isolation. Sofas, chairs, coffee tables, your bed. Just try not to break anything. You can use a chair to do tricep dips and canned food as dumbbells. Moreover, these exercises can be done by anybody. If you’re new to fitness then just be careful not to try the handstand if it has not been part of your training regime.
Handstands are a brilliant way to increase upper body strength. You can even use cushions or pillows as a crash mat and your wall for support.
Home Workout Ideas For Self-Isolation: Arms And Shoulders
Let’s work out the upper body.
- Push-Ups – 3 sets of 15 reps
- Tricep Dips – 3 sets of 12 reps, you can use a sofa or chair for this
- Bicep Curls – 3 sets of 12 reps, you can use water bottles or cans.
- Plank Taps – 3 sets, 12 reps each arm
- Forearm Plank Reach Out – 3 sets of 10-12 reps on each arm.
- Downward Dog to Push Up – 3 sets of 12 reps
- Decline / Incline Push Up – 3 sets of 12 reps
- Bear Crawls – 3 sets, to distance or time (depending on space)
- Burpee with push up to star jump – 45 seconds on, 20 seconds off.
Full workout may take up to 30 minutes depending on rest time needed
Legs And Booty
We can’t forget about toning that lower body.
Nobody has ever gone wrong by doing squats, and you don’t need a barbell or heavy weight on your shoulders to get them done either. Self-isolation will get you moving in a more innovative way. Besides exercising at home is relaxing and gets you away from the mad rush you’re used to. You can add weight to these exercises if you’d like.
- Squats – 3 sets of 15 reps
- Forward Lunges – 3 sets of 12 reps
- Reverse Lunges – 3 sets of 12 reps
- Single-Leg Lunges – 3 sets of 12 reps, you can use a sofa, chair, or bench for this.
- Single-Leg Deadlifts – 3 sets of 12 reps
- Glute Bridges – 3 sets of 15
- Frog Pumps – 3 sets of 15
- Jumping Squats – 3 sets of 15
- Calf Raises – 3 sets of 15, using a step at home and for the more advanced lifter, try single leg calf raises.
- Frog Squats – 3 sets of 15 reps
Full workout may take up to 30 minutes depending on rest time needed
Core Work
Let’s get those abs fired up. Why? Because everything in life, including self-isolation home workouts, requires a strong core.
Guess what? This self-isolation ab workout can be done in less than 15 minutes, so you don’t need to spend hours doing it either.
- Holding Plank – 3 sets of 30-second holds
- Abdominal Crunch – 3 sets of 12 reps
- Knee Tuck kicks – 3 sets of 12 each leg
- Knee-to-Shoulder Knee-ins (alternating sides) 3 sets of 12 reps
- Elbow-to-Knee Crunches – 3 sets of 12 reps
Full workout may take up to 15 minutes depending on rest time needed
It’s best to choose exercises that target different areas of your body at once. Also, try and get it done in less than 20 so it’s over with. If you need more guidance during your home workouts, there are plenty of tutorials available online, whether on YouTube or other portals.
Some people in self-isolation because of Covid-19 are feeling very anxious and stressed. That’s why we also recommend making your self-isolation environment as relaxed as possible. Try out some free gentle yoga and meditation classes online to help counteract the escalation of stress and anxiety that comes with this outbreak.
Stay safe, keep fit, and remain calm during self-isolation.
Want to know more?
Coronavirus lockdown: How to stay fit, exercise at home. The Daily Telegraph. https://www.dailytelegraph.com.au/lifestyle/health/coronavirus-lockdown-how-to-stay-fit-exercise-at-home/news-story/8de54a1408af4f1ec6598dbe9b4bcfae
Is the coronavirus keeping you from the gym? It doesn’t have to stop your workout. WBRC. https://www.wbrc.com/2020/03/15/is-coronavirus-keeping-you-gym-it-doesnt-have-stop-your-workout/
How to Exercise at Home If You’re Avoiding the Gym During the COVID-19 Outbreak. Healthline. https://www.healthline.com/health-news/exercise-at-home-to-avoid-gym-during-coronavirus-outbreak
How To Get Fit At Home. Coach Mag. https://www.coachmag.co.uk/fitness/7135/how-to-get-fit-at-home
