The ongoing COVID-19 pandemic has impacted every area of our daily lives — and staying fit is no exception.
Even with restrictions on gyms lifted in many localities, the easing of COVID guidelines was too little, too late for many gyms. Major chains like Gold’s Gym and 24-Hour Fitness have filed for bankruptcy due to the pandemic, closing hundreds of locations in the processes. And many local gyms have followed suit.
Which is why so many people have turned to a calisthenics workout routine to stay in shape. But what exactly does that routine look like, and how can it help you keep fit?
What Is a Calisthenics Workout Routine and Why Is It Right for You?
Simply put, calisthenics refers to simple, bodyweight-only exercises that can help you build strength, endurance, and coordination. And because all you need is a few feet of space and minimal equipment, calisthenics is ideal if your local gym is no longer an option.
Even in areas where gym access is still available, many people are wisely choosing to limit their exposure to the virus. Certain services, like finding a dentist east lansing mi, there’s no helping going outside. But if you can workout safely from home, why would you not?
Your New Training Routine
A calisthenics workout should be designed to target every area of your body. As such, your new routine three stages to help work all areas of your body.
First is a quick warm-up.
Warm-Up
Just like any workout routine, you’ll want to warm-up before you really get started. This is both to prevent injury and to get your blood pumping.
A sample warm-up might look like this:
Jumping Jacks — 3 sets of 30 seconds each.
Arm Rotations — 10 counts in each direction.
Wrist Rotation — 10 counts in each direction.
The arm and wrist rotations are just simple limbering exercises. However, as you get more uses to the routine, you may swap out the jumping jacks for burpees to ensure that you’re getting your heart good and pumping before you begin.
Your Workout Begins
Having limbered up and warmed up, now you can get started. The first part of your routine is just a general, full-body plan.
Standard Push-Ups — 3 sets of 10 reps apiece.
Shoulder Taps — 3 sets of 20 reps apiece.
Bench Dips — 4 sets of 15 reps apiece.
Bodyweight Squats — 4 sets of 20 apiece.
Lunges — 4 sets of 10 reps per leg.
Core Workout
The preceding is a standard list of exercises to work the arms, shoulders, chest, and legs. But where calisthenics really shine is in working the core.
To keep yourself trim and toned in quarantine, a good core workout might look like this:
Sit-Ups — Start with 3 sets of 20, or to failure. If that becomes too easy, you can increase the difficulty by doing straight-leg sit-ups.
Russian Twists — 3 sets of 10 apiece.
Leg Raises — 3 sets of 10 apiece.
Planks — Start by aiming for 30 seconds with perfect form. Increase duration as the exercise becomes easier.
Stay Fit While Staying Safe
A calisthenics workout routine may not be the most hip or flashy workout solution. But what it will do is help keep you safely away from potential COVID carriers. And staying safe and healthy should always be the top priority for any fitness routine.
And as always, for more tips and health questions answered, be sure to keep up with all the latest from Healthmenza.