Are you feeling hopeless, a little frightened, overwhelmed and unsure of the world surrounding you recently? All you have to do is scroll your social media feed for not even 2 minutes to get sucked into a spiral of negative thoughts. What’s happening right now globally and here at home has severely impacted all of our lives. Between the spread of COVID-19, stores being raided and emptied, businesses having to shut down and all of us being basically quarantined in our homes until further notice … shit has hit the fan in a major way!
It can be hard to keep your mental health, let alone your physical health, in a time like this, and the inherently sedentary lifestyle that comes along with a self-quarantine can be bad for both. Even with all of this chaos going on around us, there are so many ways that we can keep moving forward — as individuals and as a community.
One of the best ways to start is simply by taking care of yourself. If your body is working for you, your immune system stays strong, and your mindset even stronger, helping you get through this brief but scary moment in our history. An even bigger benefit to keeping yourself healthy: It directly impacts the community that surrounds you. If everyone were to keep themselves in quarantine, take the necessary precautions and keep their bodies healthy, it could stop the coronavirus — or many other illnesses for that matter — dead in its tracks.
This is where I come in!
It’s been a while since I’ve written one of these columns (I’ve been working on opening my new PUMP Fitness Studio … shameless plug) so allow me to reintroduce myself. My name is Brittney Pereda and I have been in the fitness and health industry for almost a decade now, and today, in light of our stir-crazy circumstances, I will provide a three-day workout split for you to do from the comfort of your own home.
So grab your significant other, kids, quarantine partner or whoever’s around and willing to join you in these workouts for the next month or so while the gyms are all closed.
*All you’ll need to complete these workouts is a yoga mat*
DAY 1
Full Body HIIT
Complete the circuit below 3-4 times through with a 1-minute rest between each round.
10 Burpees
50 Mountain Climbers
50 High Knees
20 Jump Squats (switch to a regular squat if you have bad knees)
50 Plank Jacks
After completing this circuit, you can add a little bit more of a challenge by taking it outside to a nearby field or street. Complete 10 to 20 rounds of 30-second walk/30-second sprint intervals.
DAY 2
Core
Complete three rounds, with a 30-second rest between each round.
1-Minute Plank
30 Bicycle Crunches
15 Lying Leg Raises
20 Toe Touches
Legs
Squats 4×20
Reverse Lunges 4×40 total
Bulgarian Split Squats 4×10 each leg
Hip Thrusts 4×20
*superset (back to back with no rest) w/…
One-Legged Hip Thrusts 4×10-15 each leg
DAY 3
Full Body HIIT
Complete the circuit below 3-4 times through with a 1-minute rest between each round.
50 Jumping Jacks
20 Side Lunges each leg
10 Push-Ups
15-20 Dips
20 Step-Ups each leg (one at a time)
50 Toe Taps
After completing this circuit, you can add a little bit more of a challenge by taking it outside to a nearby field or street. Complete 10-20 rounds of 30 second walk-30 second sprint intervals.
The way I see it is, you have two options during a time like this: Let negativity creep in and keep you down or focus on what you can control and double down on yourself. I’d say the latter is your best bet. Most importantly stay safe … and stay inside!
Brittney Pereda is co-founder of PUMP Fitness Studio at 4500 Morris Park Drive in Mint Hill. Contact her team at 704-815-6061 or email at brittneypereda@pumpfitnessstudio.com. Follow them on Instagram and Facebook.
This work by Queen City Nerve is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
