Let me be clear, these workouts don’t make you immune to Corona Virus! Stay home !!
The Corona lockdown has been extended to May 15th for most companies all over the world. Having hot home-cooked food is healthy, but the lethargic lifestyle can lead to unwelcome speed bumps all over the body :p.
Happened to me within the first week of Work from Home ( WFH ). My daily routine would be: frequent trips to the kitchen, pick junk food, walk back to my haphazard work desk, continue work and attend meetings. Did just this for a whole week. End of week one, I could clearly see myself turn into a sloth. Add to that the feeling of guilt and depression.
I am sure each one of you WFH is going through something similar. How do I know ? Every time I post my status on Whatsapp, I get huge requests asking for the App used to crunch out those numbers :).
So here goes nothing, sharing my plan with you all along with the App and youtube videos I use. Each exercise lasts not more than 5 mins, how cool is that!
First, let me list down the App and video links. Also note, none of these requires any equipment!
Remember to choose the right level taking the initial tests in the app and do the warm up which are part of the app.
| App / Video | Body Part | Interesting fact / Do it right ! |
|---|---|---|
 Squats Workout | A Thighs and joints. | Leg workout also helps build upper body. Thigh is the largest muscle in the body. |
 Push-ups | B Upper body. Read more.. | God of all workouts. If you can hit 20 flat pushups ,consider yourself fit ! |
 Plank | C Back and abdomen. | Has stopped backache completely for me. |
 Biceps 5min | D Biceps | Very important to help lift yourself up from chair :). |
Chest 5min | E Chest. | Optional for most. As pushups cover this. |
Shoulders | F Shoulder. | Helps avoid shoulder injuries if you suddenly go out and play 😛 . |
Now here is what I have been doing :). See the above table to find what each alphabet means.
| Monday | plank ( C ) + squats ( A ) + biceps ( D ) |
| Tuesday | push-ups ( B ) + plank ( C ) |
| Wednesday | plank ( C ) + squats ( A ) + biceps ( D ) |
| Thursday | plank ( C ) + push-ups ( B ) + chest ( E ) |
| Friday | plank ( C ) + squats ( A ) + shoulder ( G ) |
| Saturday | plank ( C ) + push-ups ( B ) + walk around 🙂 |
| Sunday | plank ( C ) + walk around 🙂 |
Hope this will help everyone. Muscle is more important that cardio ( each app has a 5min warmup which can work as cardio ). Muscle improves metabolism. When you get old, muscle in your arms and biceps helps you lift yourself up from a seating position. Think about it!
Pushups right form ?
Squats right form ?
Some cardio before the above workout will help if needed. Climb stairs ( 5 reps, one floor ), nothing beats that 🙂
Happy WFH !!
Avinash.tech(...) 