Covid-19 At-Home Workout for Hikers

The government have announced new measures to contain the spread of coronavirus which include telling people to only leave their house for exercise once a day. With gyms closed and events cancelled, many of us will be exercising at home in the coming weeks.

If you’re currently stuck at home, you may be feeling demoralised about what this will mean for your fitness. Whether you were training for a marathon (which has subsequently been cancelled) or enjoy working out at the gym (which has been closed until further notice), it can be tough to think of putting your usual routine on hold.

START

As always, start with a good warm-up.Do each of these three exercises at a quick pace, in good form, for the prescribed number of reps, then move on to the next exercise.After the third exercise in the circuit rest for 60-90 seconds. Since the primary goal of this workout is to increase your endurance, keep your rest breaks to a minimum.Do this entire circuit of three exercises 4-5 times. Increase your reps as you become more advanced.

Walking Lunges

workout for hikers: walking lunge
  1. Step out with your lead leg, bend your knees and lower your hips. Keep your torso erect with your shoulders directly above the hips. Don’t let your lead knee extend past your toes.
  2. Inhale and keep the spine neutral as you rise up.
  3. Step forward with the back leg and lower back into a second lunge.
  4. As you do additional reps, you will travel across the floor. Beginners start with 20-rep sets (10 each leg). If you’re advanced, go for 30-rep sets (15 each leg).

Inchworm

workout for hikers: inchworm
  1. Squat down so that you can place your hands on the ground in front of you.
  2. “Walk” your hands out in front of you and extend your body until you’re in a plank position.
  3. Hold the plank for a count of three. Your hands should be slightly wider than shoulder-width apart and your torso stiff with braced abs. Do not stick your rear up in the air or let your hips sag toward the ground; the glutes should be firm.
  4. Walk your feet up to meet your hands. Beginners start with 10-rep sets. Advanced, go for 15-rep sets.

Skater Jumps

workout for hikers: skater jump
  1. Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, and left arm across your body.
  2. Leap to the left while switching your legs and arms.
  3. Return to position one by leaping toward your right.
  4. Beginners start with 20-rep sets (10 each leg). Advanced, go for 30-rep sets (15 each leg).

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