10 exercises to keep fit at home during COVID-19

April 20, 2020

There has never been a more important time to exercise. COVID-19 will affect many of us, but the evidence suggests that being fit and healthy is the best way to reduce its impact. We may be on lockdown but BMF will continue to keep training you. #TRAINANYWHERE

10 EXERCISES TO KEEP FIT AT HOME

Exercise 1 Curb steps

Curb steps are a great way to ease yourself into the workout by elevating your heart rate. Jogging on the spot simply touch the curb with your toe on every stride whilst ensuring your arms are moving in sync with your feet!

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 2 Curb push ups

Curb push are tough we are not going to lie to you! Start off with your hands shoulder width apart and feet together, keeping your arms tucked in slowly lower your chest down towards the curb before pushing your body back up. Ensure you keep a tight core by sucking your belly button in towards your spine and not arching your back.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 3 Bench jump squats

Bench jump squats are an explosive plyometric movement that build a huge mount of power in the legs. Start off with a squat stance and placing your feet shoulder width apart, from there squat down and perform an explosive jump up onto the bench. Once you’ve landed safely on the bench step back down and repeat.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 4 side plank rotations

side plank

Side planks are a challenging and effective way to improve core strength! Starting off in plank position turn your body to one side and raise your arm whilst keeping it fully extended. Once one side rotation is complete return back to plank position and repeat the movement on the opposite side.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 5 Mountain climbers

mountain climbers

Mountain climbers are a killer exercise that will get your heart rate up FAST! Starting off in high plank position bring one knee high into your chest whilst extending your other leg, repeat his movement on each leg as quickly as possible whilst keeping a steady rhythm.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 6 Lateral shoot throughs

shoot through

Shoot throughs help improve both strength and co-ordination. Starting in a high plank position bring one hand off the floor and fire your opposite leg through and underneath your body until it’s fully extended in the air. Return back to high plank position and repeat again with the opposite hand and leg.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 7 Bunny hops

Bunny hops are a plyometric based exercise which burn a TON of calories. To start pick something which isn’t too challenging as your marker then with both feet hop over your marker continuously from left to right. Ensure you bend slightly at the knees upon landing to reduce impact on your joints and generate enough power to jump explosively.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 8 Lateral lunges

Lateral lunges are a superb way to test your leg strength! Start by standing tall with your feet shoulder width apart, from there step to the side lunging down into a 90-degree position keeping the opposite leg straight. Bring the lunging leg back to the starting position and repeat with the opposite leg.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 9 Bench Dips

Dips are one of the most effective exercises to build strength in your Triceps. Get yourself into dip position by supporting your bodyweight with your arms and fully extending your legs keeping the weight on your heels. Lower your body down and then push yourself back up into starting position.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

Exercise 10 Bear crawls

bear crawl

There is no beating round the bus here bear crawls are BRUTAL! Assume bear crawl position by supporting your bodyweight with your hands and feet (knees off the floor). Walk forwards by moving your left arm and pushing off your right leg then move your right arm and push off with your left leg. Keep driving forwards using your toes to push off from the floor.

Timing 60 seconds
Sets x 3
Rest between sets 20 seconds

The BMF AT HOME programme offers a dynamic, personalised and comprehensive fitness at home experience. You need nothing more than a laptop or a smartphone and we can bring to you the entire BMF fitness, health and social experience directly to your home.