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Published on March 19, 2020

woman doing plank at home

Home Workouts With Your Family

As you hunker down at home to help prevent the spread of COVID-19 (novel coronavirus), come together as a family to exercise — even if it’s just for 10 minutes.

Need some convincing? Here are the benefits:

  • Reduced anxiety – The world is telling you to panic; common sense is assuring you to take smart precautions, and that includes watching your nerves.
  • Strengthening health – Physical activity builds your muscles, endurance and breathing capacity. No matter what kind of illness is out there, a fit body is better prepared for combat.
  • Building bonds – It’s unusual that our lives of screens, regular work hours and school activities have come to a screeching halt. Try to embrace this time with your family.

4-3-2-1 Fast Workout

Have a little space and an extra moment? Get your heart and the hearts of your family pumping with this 10-minute workout.

  • 4 Minutes Cardio
    • High knee marching (4 minutes)
  • 3 Minutes Resistance
    • Chair squat, push-ups, lunges (1 minute each)
  • 2 Minutes Core
    • Chair plank, side bend (1 minute each)
  • 1 Minute Stretching
    • Chair forward bend, chair spinal twist (30 seconds each)

Build Your Own Boot Camp

Don’t shy away from the words "boot camp," especially when you have the tools to create a circuit that meets your ability and health goals.

First, decide how long to perform each exercise: 15 seconds, 30 seconds, 1 minute, etc.

Next, choose one exercise from each group of exercises below:

  • Cardio exercises
    • High knees, jog in place, mountain climbers, jumping jacks, jump rope, skaters, power skips, fast feet shuffle
  • Lower body strength exercises
    • Wall sit, basic squat, forward lunges, reverse lunges, calf lifts, single leg dead lifts, side lunges
  • Upper body strength exercises
    • Push-ups, triceps dip, arm circles, forward punches, fast scissors, overhead punches, speed-bag punches
  • Core strength exercises
    • Plank, side plank, Russian twist, superman, bicycle crunch, standard crunch, six-inch leg lift

Perform each exercise for your chosen duration. Try to complete the whole circuit without resting. Once you’ve completed the whole circuit, take a short rest. Then, repeat the circuit again. Repeat this process as many times as you desire.

Download the full PDF’s to print off at home – 4-3-2-1 Fast Workout and Build Your Own Boot Camp.

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Avera is a health ministry rooted in the Gospel. Our mission is to make a positive impact in the lives and health of persons and communities by providing quality services guided by Christian values.

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