Dxbuzz: Stay fit with virtual workouts

If you don't have equipment, you can use bodyweight exercises to work nearly every muscle in your body.
If you don't have equipment, you can use bodyweight exercises to work nearly every muscle in your body.

We are fortunate to be living in the time and space where the Internet allows access to what we need at all times. Reiterated again and again by health authorities and world organisations to stay home and stay healthy only makes exercise more important as fitness must go on despite being restricted to a space.

By Rhonita Patnaik

Published: Tue 31 Mar 2020, 10:04 AM

Last updated: Tue 31 Mar 2020, 12:22 PM

My four times a week gym regime comprises running to the gym for a kilometre, training in core strength and run back home. Few weeks ago, this was replaced by twice weekly workouts due to the sudden rise in the global pandemic - novel coronavirus or Covid-19.
To be honest, this mandatory public gym shut down was a bit of a downer for me as I am motivated by group workouts. Tell me to exercise in the house, nada! But then a few days ago, with the work from home option and the compulsive eater that I am made me turn to online workout classes. The first 15 minutes were a bit hard but as the momentum gathered, I actually began to push myself and almost enjoy it as much as I do my gym classes.
Gyms like Fitness First, Gold and CultFit are offering virtual fitness classes to beat the blues at home. From high intensity workouts to yoga, find your calling to be a part of the training programme.
Dubai Sports Council and New Age Fitness also recently announced the launch of a digital platform for "distance fitness training". The move comes as part of their endeavour to encourage residents of the UAE to lead a physically active lifestyle, and in line with the preventive and precautionary measures adopted by the UAE to restrict the spread of the Covid-19. The platform provides fitness training service via live video streaming on the internet, which enables users to resume their daily fitness training in complete privacy at their homes, without going to public spaces.
If you don't have equipment, you can use bodyweight exercises to work nearly every muscle in your body, from your quads (squats) to rear (glute bridges) to chest (think push-ups) and core (plank variations).
They're not just great for building strength; bodyweight workouts can double as a cardio routine, especially when you choose moves that are easy to ramp up in intensity and perform them in such a way-usually circuit-style, with limited rest-that challenges you cardiovascularly.
Our picks for beginner bodyweight exercises provides a full-body workout. Complete two sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move.
Activate your core and posterior chain with a bridge. This is a great exercise to use as a warmup.
- Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
- Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
- Slowly return to the starting position and repeat.
Stationary lunge
Hit your quads, hamstrings, and glutes with a stationary lunge.
- Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
- Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
- Push up through your right foot to return to the starting position. - Repeat for desired number of reps, then switch legs.
Plank to Downward Dog
This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?
- Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
- Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
- Hold here for a second, then return to the plank. Repeat.
Intermediate routine
If you've mastered the beginner routine, you're ready to take on these moves:
Taking out the chair allows you to master the form of a regular bodyweight squat. The same motion is still applicable here, though. Imagine you're sitting down in a chair by hinging at the hips and pushing your bottom back.
Push up
A standard push up is the more challenging version of a knee push up. Assume a high plank position and complete the push up in the same way, allowing your elbows to flare out at a 45-degree angle.
Walking lunge
By traveling instead of staying stationary in a lunge, you'll add aspects of stability, mobility, and balance.
Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

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