Keeping Fit During a Pandemic

Keeping Fit at Home

Concerned about going to the gym? Too hot outside? Workout at home!

We understand that not only is it very hot outside these days, but you may also want to avoid gyms during these times. However, this should not keep you and your loved ones from maintaining a healthy lifestyle! Therefore, the Hayi team has compiled short work out routines for you below.

Beginners:

The following is a beginner’s version of a circuit training, meaning this sequence gets repeated multiple times!

Body weight squats: 20 reps

Push-ups: 10 reps

Walking lunges: 10 each leg

Dumbbell rows (using a gallon milk jug or weight): 10 each arm

Plank: 15 seconds

Jumping Jacks: 30 reps

Advanced:

This is also a circuit training sequence, which can be repeated multiple times according to your fitness level.

One-legged squats – 10 each [warning: super-difficult, only attempt if you’re in good enough shape]

Bodyweight squats: 20 reps (10 each leg)

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Pull-ups: 10 reps [or inverted bodyweight rows]

Dips (use barstools): 10 reps

Chin-ups: 10 reps

Push-ups: 10 reps

Plank: 30 seconds

This sequence is relatively difficult, so don’t despair if you need to take a couple breaks in the first few attempts! Try make it your goal to be able to get through this sequence 3 times eventually.

Bonus round: Hotel workout!

Beginners:

Bodyweight squats: 20 reps

Incline push-ups: 15 reps (hands on the edge of table/bed and feet on the floor)

One-arm luggage rows: 10 reps (switch arms & use our suitcase!)

Reverse crunches: 10 reps

Advanced:

Overhead Squats: 25 reps

Push-ups: 20 reps

Inverted Rows: 10 reps (use the desk)

Reverse crunches: 15 reps

This circuit is short and simple and should take around 20 mins!

You see, there are plenty of options to be able to stay active and healthy at home in a safe (and cool!) environment!