Should I Be Afraid of the Gym?
Did you ever notice the people that survive the end of the world movies are those that are really smart or really fit. So I hope you’re one of them. With the rock of the Carona Virus, lots of people are running scared to Costco and stocking up on TP and bottled water. We’ve already had our supply walk out of Fit Club somehow.
According to the World Health Organisation (WHO) the chances of contracting the virus is between 0.7-3.4%, 56%, 100% recover, while 40% get ill and the carona virus was mentioned on social media 1.1 billion times. So knowing all of this, here’s the precautions taken at Fit Club. We are wiping down all equipment with a special sanitizer and disinfectant that was formulated for this exact virus, 2-3 times a day. Our antimicrobial flooring, which was just professional cleaned and sanitized, gets sprayed 2-3 times a day with the same solution. We’ve stocked up on Lysol wipes and leaving them at the front desk. We tell everyone before they jump into a workout to sanitize their hands with our multiple, professional, sanitary stations. And lastly, our famous High Fives have been reduced to a chicken wing, elbow bump. This is above and beyond the recommendations from the WHO, but we feel its necessary to keep everyone 100% healthy at all times.
For those that are staying home and avoiding all public places, I still want you to keep your conditioning as being fit means you have a strong immune system. In fact, those that exercise regularly use 50% less sick time. So here is your home program, I suggest you do this 4 times a week if you can’t make it to the blue.
You will need to download a tabata timer to your phone and have it set to 30 seconds on and 15 seconds of rest and a total of 18 cycles.
The workouts should take a total of 13 minutes with a 2 min stretch/cool down.
If you have any questions, shoot us an email:
Day 1 Abs
Full Sit Ups: Laying on your back, do a full sit up keeping your legs straight.
Leg Lowers: With your legs straight, lower them to the floor then back up
Side Bridges (switch at 15): Start on your side, put your forearm on the ground and lift your hips up and down
Supermans: On your stomach, lift your chest and thighs up and down
Plank Slide Outs (per side): On your forearms, extend 1 arm at a time in front of you
Straight Legged Kick Ups: On your back, legs straight, lift your hips off the floor
Day 2 Legs
Squats: stand shoulder width, keep chest up, push butt back and bend knees to 90 degrees
Forward Lunge (switch at 15): Step forward and bend both knees to 90 degrees
Sumo squats: Toes wide, knees wide, push butt back and bend knees to 90 degrees
Single leg step ups (switch at 15): One foot on the box, step straight up and push hips forward
use stairs if you don't have a box or bench, drive up through your heel
Ankle hops: Feet together, jump as high as you can and land soft
Jumping Jacks: Feet go from together to spread, clapping your hands overhead, then back to the start.
You can still be safe and be fit, please don’t let this stop you from reaching your goals.
Hope to see you on the blue, Coach RJ