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Navigating Home Workouts by Jess


Posted on June 5, 2020


Navigating Home Workouts
This post is from Jess – a Health and Fitness Coordinator at WV Active Bilston – Bert Williams.

For most people visiting this page, working out and staying active is part of your daily routine. It’s stress relief at the end of a long day. It’s the uplifting break you needed during work. It’s the kick-ass kick-start to your day. It’s your body empowerment. It’s your happy place. We all have our own reasons for exercising and now more than ever we need to keep going.

During this time home workouts are a great way to stay active and fit. You may feel like you’re lacking equipment, time, space, motivation, or all of the these - I encourage you to focus on that which you do have. For instance, equipment; it’s important to remember that anything that adds a resistance is a resistance! It doesn’t have to be dumbbells, barbells, or resistance bands – it can be a bag full of books or tins, bottles of water or full bags on either end of a broom.

Setting up your Home Workout

Firstly, when it comes to working out and looking for workout inspiration, social media can be a great help. However...use it wisely. Do not compare yourself to others or spend hour upon hour scrolling! Do go to a website or page that you are familiar with and do be kind to yourself.

Secondly, home workouts do not need to be hard or complicated. Keep it simple and do exercises you’re familiar with and require minimal effort to set up, such as: squats, press ups, planks, burpees and so on. Choose a training format that suits the type of day you’re having. Most importantly, find a spot in your house or garden that suits your workout.

Thirdly, endorphins - our happy hormones! Because bad/low moments/days are going to happen, and that’s OK. Like I said, everyone is experiencing disruption to their lives and we all cope with it differently. Movement is therapy and it is scientifically proven that exercise releases endorphins which trigger positive feelings and a sense of euphoria. Who doesn’t want that?! That being said please reach out and talk to someone if you need to, because you are not alone and you are loved.

Training Methods: Tabata

Today I’m going to focus on one type of workout – Tabata. A type of high intensity interval training, traditionally this is 8 rounds of 20 seconds of hard work followed by 10 seconds rest. I like to do 3 or 4 different tabatas for a full body workout, each of which contain two different exercises. My typical tabata workout would look like:

Tabata 1

  • 20 seconds jumping squat, 10 seconds rest x2
  • 20 seconds press ups, 10 seconds rest x2
  • 20 seconds jumping squat, 10 seconds rest x2
  • 20 seconds press ups, 10 seconds rest x2
  • 1 minute rest

Tabata 2

  • 20 second jumping lunges, 10 second rest x2
  • 20 second pike press, 10 second rest x2
  • 20 second jumping lunges, 10 second rest x2
  • 20 second pike press, 10 second rest x2
  • 1 minute rest

Tabata 3

  • 20 second burpees, 10 second rest x2
  • 20 second walk outs, 10 second rest x2
  • 20 second burpees, 10 second rest x2
  • 20 second walk outs, 10 second rest x2
  • 1 minute rest

Tabata 4

  • 20 second side plank w/ hip dips, 10 seconds rest x2 (swap sides)
  • 20 second hollow body hold, 10 seconds rest x2
  • 20 second side plank w/ hip dips, 10 seconds rest x2 (swap sides)
  • 20 second hollow body hold, 10 seconds rest x2

Give this a try or add in your own exercises and let us know on our socials how you get on. I’ll be back soon with more workout ideas, advice and inspiration.

Have fun with your workouts! Stay safe, be kind.

Peace,

Jess
Health and Fitness Coordinator
WV Active Bilston – Bert Williams