Working Out at Home

Due to the novel coronavirus, gyms and fitness studios closed, and many classes are completely canceled or available online only. Now, it is more critical than ever to improve your fitness to fight off COVID-19, as well as the common cold and flu.

A strong, healthy immune system is the best defense for fending off illnesses caused by viruses, bacteria and fungi.

Walking is a great way to get moving, especially at a brisk pace. Add some resistance training and you’ll keep your body strong and fit.

Functional fitness becomes more important as we age in order to achieve or maintain a robust quality of life.

Functional fitness helps you feel better, makes you less prone to injury, improves balance and brain health, and builds and tone muscles.

Improving or extending your “doability” will enable you to continue doing what you love.

Activities such as taking care of grandchildren, traveling, gardening and socializing are all enhanced by improving your functional fitness so that your body can move freely and without pain.

Here’s a simple plan to follow that you can do in your own home without any fancy equipment. The plan can be modified to your fitness level.

20-Minute Workout — No Equipment

 Functional Warm-Up (5 minutes)
Do the following moves for 30 seconds. Repeat the entire sequence three times.

1. March in Place. Increase the height of your knee lift as you progress.
2. Jumping Jacks. Reduce impact by keeping one foot on the ground at all times.
3. Squat Reach. Feet hip width apart, squat down, keeping knees apart and chest up, then stand up and reach. Increase the depth of your squat and the height of your reach as you go.

 Functional Fitness Workouts (15 minutes)
Do each of these moves for 10 repetitions. Repeat the entire sequence three times. Rest as needed.

1. Chair Stands. Sit on a chair, then stand, using your hands if needed.
2. Stepping Over a Dog. Lift leg high and step in all directions; forward, backward and sideways.
3. Tandem Walking. Walk as if on a balance beam with one foot in front of the other.
4. Bridge. Lie down with feet flat on a mat. Raise and squeeze your butt, then lower.
5. Pushups on Your Knees. If you can’t get on the floor, use a wall or bench.

Cool down with a 10-minute walk.

CPT, GFI, Certified Fascianation Method Practitioner
808-349-5598 |


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