Heather Balogh Rochfort
THE WASHINGTON POST – The coronavirus isn’t going anywhere anytime soon, which makes maintaining a workable fitness routine important. While states such as Georgia and Oklahoma began reopening fitness facilities on May 1, states such as California and Colorado are opting to keep gyms closed for now. And some folks might not be ready to return to fitness facilities in states that have opened them; even before the pandemic, gyms were petri dishes of invisible germs.
So, for those who are still trying to break a sweat in quarantine, we asked five coaches to share their favourite at-home fitness hacks to keep their clients active and engaged while using items they might have around the house or might be able to borrow. Try these fun tips to boost the intensity of your workout; perhaps they’ll inspire you to think of other ideas.
Basketball push-ups are a great way to build core strength and advanced upper body muscles, said certified strength and conditioning coach through the National Strength and Conditioning Association Jess Allen. Elevate one hand on the basketball and keep your other hand on the ground. Complete the push-up and then roll the basketball to place it beneath the opposite hand.
Use: Cinder blocks
Certified exercise physiologist through the American College of Sports Medicine and co-owner of Hart Strength and Endurance Coaching Heather Hart said rectangular cinder blocks are one of her favourite household tools. Because each weighs 25 to 35 pounds, she recommends using both hands to grip the block in front of your chest for a modified goblet squat. Pro tip: Wear gloves; the concrete can be rough on skin.
Any CrossFitter can attest to the full-body workout of the farmers carry, in which the athlete grips heavy objects in each hand while quickly walking a predetermined distance. If you don’t have dumbbells or kettlebells, Allen suggests using buckets. You can fill them with sand, ice salt, gravel or even canned goods. If you have only one bucket, switch hands on your way back to work both sides evenly.
Use: Sturdy table
Without any equipment, pullups are a tough exercise to mimic – unless you have a very sturdy table. If so, co-founder of Ferux Athlete Courtney Donmoyer suggested using it for modified pullups. Crawl underneath the table and lie flat on your back. Reach up to the edge and grip it like a pullup bar. Pull your chest to the table’s edge while leaving your heels on the ground.
Bag of mulch
Embrace the ab burn with planks but dial it up a notch with this trick from Allen. Snag one of those bags of mulch lying in the corner of your garage and use it for plank drag-throughs. Set the bag on the ground and get into the plank position with your elbows fully extended as if you are at the top of a push-up. Then pick up the hand on the opposite side of the bag and reach underneath your body. Grab the bag of mulch and drag it through until it rests on the opposite side of you. Put your hand down and repeat with the other arm.
If you’ve moved beyond standard push-ups and want a challenge, consider decline push-ups using any staircase in your home. Begin on your hands and knees facing away from the base of the steps, with your hands just over shoulder-width apart. Carefully place your feet on the bottom step and walk your hands out until you are in a full push-up position. From here, bend your elbows to complete a push-up before returning to the top of the movement. As you grow stronger, you can move your feet to higher steps for added intensity.
If you love mountain climbers, Allen suggests you rock ‘em with your socks on. Standard mountain climbers also begin in a plank position. Squeeze your glutes, pull your shoulders away from your ears, and bring your right knee into your chest. Then, quickly switch by replacing your right foot back and bringing your left knee to your chest. The quicker you move, the harder the exercise. To intensify the movement, replace your sneakers with a pair of socks and find a small patch of hardwood or tile floors. Do the same movement, but slide your feet against the ground rather than picking them up. This will activate your stabiliser muscles and increase your core stability.
Use: Dog leash
Alexander Haizman, CrossFit Level 1 and United States American Weightlifting Level 1 coach, said dips, which can be done at home between two study chairs stacked with heavy books, are a great way to burn up your triceps. But, if you want to increase the intensity, he suggests finding a dog leash. Wrap the leash around your waist and tie the other end to a heavy object, such as a gallon of milk.
Place the chairs shoulder-width apart with their backs facing each other. Load a set of heavy books on each chair so it does not tip. With one hand on top of each chair back, extend your elbows. Once your body is in the air, bend your knees to keep your feet off the ground. With control, bend at the elbow and lower your body until your elbows reach a 90-degree angle. Then return to the top position.
Use: Laundry detergent
Curls are a great way to isolate your biceps, but what happens if you don’t have any dumbbells? Hart suggests looking to your laundry room. Most household detergent jugs weigh more than 10 pounds so you can grab the handle and use the soap bottle as a weight. If the detergent is too heavy, try filling gallon containers with water to the appropriate weight (a full gallon weighs a little more than eight pounds), or snag a couple of canned food items from your pantry. The lighter canned goods pull double duty for triceps kickbacks, too.
Use: Cinder block and rope
Functional fitness often involves dragging a sled laden with weights (holy hamstring burn!), but most of us don’t have one of those at home. Instead, Hart recommends tying a rope to the block and dragging that down the street. For an upper body workout, turn around and face the block. Pick up the rope and pull the cinder block toward you with a hand-over-hand movement.
Use: Couch cushions
Most gyms have a handful of Bosu Balance Pods, squishy rubber platforms that are designed to be unstable surfaces for exercises like squats. The theory is that performing the movement on wobbly terrain increases stabiliser muscles and core strength as the body fights to remain upright. At home, perform the same squats, only nab a cushion from the couch to use as a platform. The soft stuffing will provide similar instability from the comfort of your living room. Extra credit: Instead of standard squats, pick up a foot and complete your rep scheme with “pistols,” or one-legged squats.