It’s no secret that if you are a workout enthusiast, like myself and virtually everyone within the martial arts community, the lack of open gyms and martial arts studios is hitting home pretty hard (literally ha-ha). Many gyms during this time has switched over to virtual classes and virtual workouts, which is fantastic! If your gym has online programs available, I highly suggest participating if possible. It’s a great way to remain connected to the gym, support your home away from home and stay in shape.
If your gym isn’t participating in online classes, you are looking to push yourself or you typically do both your martial arts training and general fitness training, I have some suggestions on at home workouts while we are all stuck indoors. All of the following exercises can be done with little to no “equipment.” As you read, if you are wondering; yes I am doing all of these things myself.
1. Burpees – I recommend starting with 10 burpees on the minute every minute for 10 minutes. There are only 2 types of burpees I find acceptable personally, They must include either a jumping jack or a frog jump at the end. Once you can do this well, move on to the burpee test! See how fast you can get to 100!
2. Push Ups – Yep, plain old push ups. Obviously everyone will be at a different level of fitness here, the goal will be to do your X reps and give yourself a 1 minute rest in between sets. Go until failing to complete your final set.
3. Dips – I practice dips using 2 barstools at home. If you don’t have that, use the 2 chair method. If you don’t have 2 chairs you just have to do more reps. Take one chair and put your feet together on the floor.
4. Bicep Curls – For these you can use any weight. I’ve packed up my backpack with books and things just to get about 40lbs in there to curl. Once the weight is in the pack, you can easily do hammer curls or traditional arm curls. (I got creative a few times and put my 3 year old son into a sled, then curled him in the sled. He loved it!)
5. Shadow Boxing – If you are into a striking discipline, I practice Muay Thai, you can work up a sweat with shadow boxing. Clear out a 6×6 or 7×7 foot area if possible. That will allow you to practice footwork (something nearly everyone needs improvement in) and perfecting your range of motion. I find shadow boxing to be very helpful in uncovering the subtleties in proper movement.
6. Running – Sick of being stuck inside? Go for a run. During this time I recommend staying away from crowded public trails, if possible. You canrun intervals, sprints, long distance or even change it up and jog. I don’t particularly like running, but it’s an important part ofconditioning.
7. Leg Day – Make sure you are mixing in lunges,squats, hindu squats and calf raises. For calf raises, you can get a book or a stool and do extensions. If you have weights hold them in your hand or do like me and put weight in the back pack again to add resistance.
Hopefully this short and practical list will help you keep your focus and keep getting it in! More to come!
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