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Exercises at home by Emma Hebborn of Wolfhouse Gym
If you were a regular gym goer before the COVID-19 outbreak it is likely that you are going to feel a little bit lost without your normal range of gym equipment.
You might also feel worried about losing the muscle mass or fitness you had built up thus far. Please do not fret!
Studies show that training periodically (ie. taking up to three-week breaks occasionally) has a minimum impact on your muscle growth and tensile strength.
Motivation for working out at home! Yes, this can be tricky. Especially with distractions such as social media and video streaming sites. My top tip: allocate 30 minutes of your day to ‘home workout’. Write an itinerary for yourself if you need that extra structure.
During this allotted 30 minutes, switch off your mobile or turn it to aeroplane mode so that you do not get interrupted or distracted. Remember, you are likely to be awake and in your house for up to 15 hours per day so 30 minutes is nothing.
CAPTION: Emma Hebborn demonstrates an exercise.
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There are plenty of sources online where you can find home workouts which require little or no equipment.
But here are a couple of examples of my favourite ones: Warm up before your home workout. Before you start your circuit, it is best to make sure you are warmed up and all joints are feeling mobile.
3 rounds at a good steady pace:
20 high knee sprints (on the spot and get your arms moving!)
20 mountain climbers
If you have a skipping rope try this – 30 seconds skipping : 10 seconds rest for 4 rounds.
Beginner workout (Not a regular gym goer as such, but enjoys exercise):
Complete 10 rounds of the following exercises and reps:
20 Mountain Climbers
5 Squat Jumps
20 High Knee Sprints
5 Reverse Lunges (each leg)
20 Side Raises (holding a tin of beans or small bottle of water in each hand)
*you might need a pen and paper to tally up your rounds!
Intermediate workout (New to the gym and/or exercises classes but proficient in a lot of movements):
As many rounds and reps as possible of the following exercises in 8 minutes:
20 Reverse Lunges (holding small dumbbells/kettlebells/bottles of water/ tins of beans
*set a timer on your watch/clock or phone
*keep moving without rest for the full 8 minutes
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