Covid Home Workout

Did some early morning Pilates, after sitting around and eating a pile of food the day before on our long weekend up here August 1st. Felt great getting back into the routine, doing some stretching and strengthening exercises 💪🏻

Hi everyone, hope your holidays were restful. Ready to start working out regular again?? I know i am, already started 1st thing this morning, with a quick 40 crunches in the exercise ball, just after I woke up… How are your exercises coming along ? Let us know, thanks

Hello everyone, hope you’re all keeping well eh ?

Haven’t been doing a lot of Pam Reif type exercises lately, just a few of those kind of workouts last while, but…

Since I just bought a new exercise ball to replace the old one I lost, did a number of exercises on that while watching the hockey game last night.

Did the usual crunches, which work great on the stability ball, Then did some curls with my two small barbells on the ball, plus started doing some twist routines using my barely used medicine ball too.

Don’t know why I wasn’t doing that before, it was a great lil workout at home while watching the game.

Guess I needed to see the lil instagram video of some ripped chick doing good lil twist exercises with her medicine ball to inspire me.

Monkey see, monkey do eh ? Long as it works and gets me exercising guess it doesn’t matter in the end, just as long as we get that workout in eh ?

Been away for awhile, way too long, but back into the workouts big time now ! Went to the gym last Friday for a whole body work-out, felt great, worked muscles that have been ignored for way too long.

Also did some home workouts recent;y too with my old fave Pamela Reif on YouTube, and did some sit-ups, push-ups and a few different sets of curls with the small barbells this morning.

I'm back !!!!

Did Long overdue workout 🏋️ today, w Pam Reid on YouTube. To give it a try your-self … See Pam’s intense workout here https://youtu.be/Y2eOW7XYWxc

20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif An intense Full Body Workout, that you can do without equipment, wherever and whenever you like ♥︎ this is definitely more intense than my old 20min Full Bod...

Later after finishing that workout, I did Pam's Upper Body Workout - Back, Arms & Chest, which I'm glad I did, was huffing & puffing afterwards but felt pumped ...

https://www.youtube.com/watch?v=DHOPWvO3ZcI

10 MIN UPPER BODY WORKOUT - Back, Arms & Chest / No Equipment I Pamela Reif SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in d...

Just checking in, finished the 2nd half of Pamela Reif's wokout ... https://www.youtube.com/watch?v=UItWltVZZmE

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif Finally: a workout suitable for BEGINNERS. // Werbung What makes this "beginner friendly"? 1. I used BASIC movements, that are not too complicated or hard to...

Hi everybody, didn’t know if I had any chance to say this the other day, if not here it is now.

I needed to remind myself how good and important stretches are. Before I worked out the other day, I was super sore all over (not kidding) and feeling a bit down.

So I said it’s way past the time since my last set of stretches, so i did a good set of full body stretches, and man am I ever glad I did that, the combo of endorphins and adrenaline from my follow up
Workout made me feel like I was flying, beat natural drug ever. Try it, and tell me what you felt like, Ie stretches and a good follow up workout eh ?

Hey Everyone,

Thanks for hanging in there over this long year we all went through. More exercise posts and exercise routine ideas coming soon, thanks again :)

July 3, 2020 - Guess what everyone ? I did it !

I lost weight, 10 lbs since I started working out more regularily since COVID started here (mid-March), and maybe a month or so after I additionally started tracking my daily food intake with an app on my phone. (Key point - Exercise is great, but watch your calories too - it's the only way it will work man)

Believe it or not, I actually was giving up on losing weight, and was focusing more on building muscle, as I was not seeing much results in the first few months, even though I was working out like I never did before in my life.

On top of that I have a medical condition which according to many, say that weight loss is virtually impossible to do with that condition. But I proved them all wrong !!! (including myself, haha :)

More details on this tomorrow my friends, and hang in there, you can do it and achieve your fitness goals too. I know, because myself being a big sceptic, I did it !

Friday June 12, 2020. Day 46 ? workout

Hey everyone hope you’re still hanging in there and working out. I had to take a break as I banged up my foot really good, so just easing my slowly into workouts again.

First I did the 10 Min Ab Workout - No Equipment, then did the 10 Min Toned Arms with Pamela Reif. Keep it up

Day 44 & 45 Exercise - Friday/Sat May 29-30, 2020

Unfortunately I stubbed/banged my right middle toe really hard last weekend (stupidly), so took a break from exercise & workouts all week, not good but had no choice as my doctor advised keeping weight off the foot and resting and not doing anything too strenuous. So that really interrupted my workout schedule big-time.

So by Friday I had enough, although I still couldn't put weight on foot with jogging or other leg exercises, I decided I could do a bunch of arm band exercises & ab crunches with my exercise ball. What a life-saver buying those 2 little items turned out to be.

I think I will expand my exercise ball routines now, as I’ll still have to take it easy another week or so with my foot, which has some bruised & banged up tendons.

So will share my new exercise ball & arm band exercises this week friends, till then stay fit and stay safe (Hint: this one looks good to start out with eh ?)

https://www.youtube.com/watch?v=ChRgTA2toC0

Total Body Exercise Ball Workout Video - Express 10 Minute Physioball Workout Routine Find out how many calories this burns @ http://bit.ly/ADIRdc Lose 16-24 lbs in 8 weeks with our free videos - find out how @ http://bit.ly/13EdZgX Follow Fit...

Day 43 Exercise - Friday May 22/20 -

1st did Pamela Reif’s 10 Min Back Workout - upper back, lower back, lats & neck / Equipment: Bottles; Then I finished off the week with Pamela’s 10 Min Ab Workout - Side Abs & Obliques

https://www.youtube.com/watch?v=IlPFzRSZrSU

10 MIN AB WORKOUT - Side Abs & Obliques // No Equipment | Pamela Reif Struggling with the SIDES of your stomach? // Werbung I'm talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans....

Day 42 Exercise- Wed May 20, 2020 - My 6th day of the 7 Day Challenge 7 Minute Workout to Lose Belly Fat with Lucy Wyndham-Read.

1st tried Lucy’s Exercise Home Workout - Arm Exercises then switched to the 10 Min Back Workout - upper back, lower back, lats & neck / Equipment: Bottles - with Pamela Reif. (Note: Pamela uses those little water bottles, where I used 1/2 filled milk jugs with water, which is tough by the end of the workout, trust me)

https://www.youtube.com/watch?v=JAuNs5FnAOU

10 MIN BACK WORKOUT - upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif I used 1 liter bottles ♥︎ it’s a TOTAL BACK Workout - using water bottles, wine bottles, packs of rice .. or whatever you have at home! / Werbung This was th...

Missing the gym in COVID-19? Here’s some workouts for any who can't see our exercise videos from YouTube, or who prefers a written description of some great workouts you can do at home ...

As we all know, keeping up with fitness and exercise during the COVID-19 pandemic can be difficult. As people self-isolate and practice social distancing, many gyms are closed.

Or instead, you might be feeling leery or worried about going back to a newly re-opened gym desperate for customers at any cost, even at risk to your own health & safety.

I know that I am, so I'm staying home no matter what, SAVING BIG $$$, AND GETTING IN BETTER SHAPE THAN EVER !!!

That’s why we asked Jennifer Lau, co-owner of the Fit Squad training facility in Toronto and Nike Master Trainer to create a cardio workout for anyone interested...

Jennifer Lau is a celebrity trainer and holistic nutritionist. She’s also the co-founder of The Real Toronto, a movement created to empower diverse women in Toronto’s health and fitness industry by creating a space for them to connect and providing opportunities to network and thrive.

Lau says her in-home workout focuses on building your cardiovascular system, power, stability and core. It’s a fun and efficient way to get your heart rate up through high intensity intervals, short rests and athletic based movements.

No equipment is needed and it’s suitable for any sized space.

You ready?

No excuses... Let’s go!

In-Home Bodyweight Workout

*Perform each set 3-4 times with 60 sec rest — detailed descriptions of each move can be found below each video.

A1) Bodyweight Squat x 40 seconds, 30 second rest

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Begin by standing with your feet hip-to-shoulder width apart. Create tension through your torso by bracing your core (imagine drawing your belly button to your spine). Descend into your squat until your hips are below your knees. To return to your starting position, drive through your feet, maintaining an upright torso position, exhaling on the way up.

A2) Vertical Jump x 6 reps

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This movement is explosive and works on power. Start in an athletic stance with your torso at 45 degrees, feet shoulder width apart and with your arms behind you. Explode off the ground by extending through your legs and hips, using your arms to assist you. Reaching as high as you can, then snapping your arms back down to your start position with an exhale. Reset between each rep.

B1) Up Down Push Ups x 40 seconds, 30 second rest

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This version of a push up focuses on upper body strength as well as core stability. Start in a plank position with your elbows under your shoulders and feet hip width apart. Replace your right elbow with your right palm, follow with your left until you are in a tall plank position with both hands under your shoulders. Complete the movement by coming back down to both elbows one at a time.

Alternate sides.

Keep your core braced, squeezing your glutes and flexing your quads to help maintain stability through your hips.

B2) Animal Flow Front Step x 6 per side

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This move is fast and explosive. It mimics the power of a box jump without the high amount of impact to your joints. Imagine sitting back into a child pose-like position, by walking your hands away from you, hips pushed back into your heels, with your knees 1” above the ground. Explode forward to replace your right hand with your right foot. Finish by bringing your palm up and eyes up. Return to your starting position by reversing the movement and sitting your hips back to replace your foot with your palm. Alternate sides.

C1) Alternating Lateral Lunges x 40 seconds, 30 second rest

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This bilateral movement helps to improve your overall strength and stability. Beginning with your feet together, take a large step to the side with your right foot. Keeping your torso upright, sit your hips back to load your right leg, while keeping your left leg straight. To return to your starting position by pushing off your right foot.

Alternate sides.

C2) Lateral Bound x 6 per side

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Working power, cardiovascular endurance and glutes, lateral bounds are a fun and explosive athletic movement. Pushing off one leg at a time, aim to travel a large distance between each step. Imagine pushing side-to-side versus jumping over side to side like a speed skater. Absorb each bound with a bent knee, while maintaining an upright torso. Swing opposite arm to opposite leg for more power.

Core Finisher:

*No rest between rounds

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D1) Hollow Rocks x 15 seconds

Begin on your back. Start with knees tucked and hands on your knees. Lift your head and shoulders off the ground while continuing to drive the small of your back into the floor. Extend your arms and your legs straight then rock forward and back in a controlled manner while maintaining full body tension.

D2) Knee Tuck Sit-Up x 15 seconds

Begin on your back. With your legs together, bend your knees to meet your hands as you sit up. Return to your starting position by extending your legs and lowering your torso to the ground. Exhale with each tuck.

D3) Hollow Hold x 15 seconds

Similar to the hollow rocks, hollow holds are an isometric version. Hold this position without rocking forward and back.

Volia! Good job. Refer back to this workout often.🏋️‍♀️🤸‍♀️😁😎

Day 41 - Tues May 19, 2020 - Did my 5th day of 7 Day Challenge 7 Minute Workout to Lose Belly Fat with Lucy Wyndham-Read.

Then I did Pamela Reif’s 10 MIN BACK WORKOUT - upper back, lower back, lats & neck - again, as working the back muscles is a great combination when working out your abs ...

https://www.youtube.com/watch?v=JAuNs5FnAOU

10 MIN BACK WORKOUT - upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif I used 1 liter bottles ♥︎ it’s a TOTAL BACK Workout - using water bottles, wine bottles, packs of rice .. or whatever you have at home! / Werbung This was th...

Day 40 Workout- Mon May 18, 2020 Continued...

Then did Pamela Reif’s 12 MIN Ab WORKOUT - Medium Level / No Equipment @

https://www.youtube.com/watch?v=Goo0g_zmFBY

12 MIN AB WORKOUT - Medium Level / No Equipment I Pamela Reif I know I'm popular for my super duper intense Sixpack Workouts .. and I also have Beginner ones. But what about something IN BETWEEN? ♥︎ / Werbung If you're ...

Day 40 Exercise - Mon May 18, 2020 -

Did my 5th day of 7 Day Challenge 7 Minute Workout to Lose Belly Fat. Then tried with Lucy Wyndham-Read’s Arm & Waist Toning at ...

https://www.youtube.com/watch?v=WiqMSggmDTU

EXERCISE HOME WORKOUT - ARM EXERCISES FOR WOMEN & WAIST WORKOUT - No equipment needed START NOW NEW HEALTHY RECIPE BOOK 🍜 https://www.lwrfitness.com/product/the-healthy-eating-book/ LOSE BELLY WEIGHT PLAN 🍎🍉 https://www.lwrfitness.com/product/lose-belly...

Day 39- Sun May 17, 2020 - My 4th day of 7 Day Challenge,
7 Minute Workout to Lose Belly Fat with Lucy Wyndham-Read.

Then went up and down 17 stories in my building...

and then did Pamela Reif’s 10 MIN BACK WORKOUT - upper back, lower back, lats & neck... as I feel working my back muscles is a great complement to working out my abs.

https://www.youtube.com/watch?v=JAuNs5FnAOU

10 MIN BACK WORKOUT - upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif I used 1 liter bottles ♥︎ it’s a TOTAL BACK Workout - using water bottles, wine bottles, packs of rice .. or whatever you have at home! / Werbung This was th...

Day 38 Exercise - Sat May 16, 2020

Now did my 3rd day of the 7 Day Challenge 7 Minute Workout to Lose Belly Fat with Lucy Wyndham-Read.

Then did the 20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif, which turned out to be a surprisingly intense and heavy set of workouts for a Saturday, but why not ?

Wanted to get closer to my fitness goals sooner rather than later, considering our current COVID situation.

https://www.youtube.com/watch?v=Y2eOW7XYWxc

Day 37 Exercise - Fri May 15/2020 -

My 2nd day of the 7 Day Challenge 7 Minute Workout to Lose Belly Fat w/ Lucy Wyndham-Read.

Then the 10 MIN BACK WORKOUT - upper back, lower back, lats & neck - beneficial as this worked my back muscles great afterwards, w/ Pamela Reif at ...

https://www.youtube.com/watch?v=JAuNs5FnAOU

10 MIN BACK WORKOUT - upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif I used 1 liter bottles ♥︎ it’s a TOTAL BACK Workout - using water bottles, wine bottles, packs of rice .. or whatever you have at home! / Werbung This was th...

Day 36 - Thurs May 14/2020 -

Took a break from Pamela Reif's workouts instead did 3 sets of 25 reps of push-ups, sit-ups, bicep curls and tricep exercises with my Workout Bands, then I did my 1st day of the 7 Day Challenge 7 Minute Workout to Lose Belly Fat with Lucy Wyndham-Read.

https://t.co/TsC0Wluu0l?amp=1

7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES Lucy Wyndham-Read LOSE BELLY FAT👙HEALTHY EATING PLAN https://www.lwrfitness.com/product/womens-online-weight-loss-course/ FAT BURNING AUDIO WALK🏃🏼https://www.lwrfitness.com/pr...

Day 35 Exercise - Tues May 25, 2020 - Today I did 2 intense compressed exercise routines, the 10 Min Ab Workout - Sides & Obliques https://www.youtube.com/watch?v=IlPFzRSZrSU

and also...

the 10 Min Six Pack Workout with Pamela Reif https://www.youtube.com/watch?v=Q-vuR4PJh2c

… as I worked Wednesday adding those cool & FREE new workout apps and links to The Nike Training Club workout library (NTC), and for those who need to lose that belly fat, I also added Lucy Wyndham-Read, Lifestyle, Motivator & Fitness Expert on YouTube.

Both are great, so if you're serious about building muscle strength and/or tightening up your Abs, then check them out, and come back and tell us how you made it with those exercises.

To Your Health !!!

10 MIN AB WORKOUT - Side Abs & Obliques // No Equipment | Pamela Reif Struggling with the SIDES of your stomach? // Werbung I'm talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans....

The same local IT guy who pointed me to Lucy Wyndham-Read, Lifestyle, Motivator & Fitness Expert on YouTube...

also revealed the The Nike Training Club workout library,
NTC Premium is now FREE @
https://www.nike.com/ca/ntc-app

The NTC app says, 'We’re evolving as the world evolves and we want to help you stay healthy and active with your fellow teammates. Starting today and until further notice, we're giving free access to NTC Premium until further notice.'

So take advantage of The Nike Training Club workout library (NTC) Premium while it's 100% FREE, because I am too !

NTC provides over 185+ free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training plans, and full-equipment home workouts for all fitness levels.

Nike Training Club App. Home Workouts & More. NTC provides over 185+ free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training plans, and full-equipment home workouts for all fitness levels.

Hey check out Lucy Wyndham-Read (a UK-based YouTube Lifestyle, Motivator & Fitness Expert w/ over 1.7 Million social media followers), for free workouts & weight-loss advice that we could really use during our COVID-19 Lockdown to finally lose that belly

For my own goals, I found this cool & effective ...
7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES

https://www.youtube.com/watch?v=yL_dE81O_mw

Home

Day 34 Workout - Monday May 11/2020

Did the 20 Min Full Body Workout- Intense Version w Pamela Reif. It was pretty intense as it sounds, once I did that I was huffing and puffing and perspiring profusely and dead tired with no more energy, so called it a day.

https://www.youtube.com/watch?v=Y2eOW7XYWxc

But also completed my first successful online food and calorie monitoring day with MyFitnessPal. Managed to stay just below my daily calorie quota, which if I stay on MyFitnessPal, I should lose 1 lb per week.

Felt satisfied before I slept this evening and again when I woke up, as had a good restful sleep of 7.5 hours for a change. Must be something to this eh ?

20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif An intense Full Body Workout, that you can do without equipment, wherever and whenever you like ♥︎ this is definitely more intense than my old 20min Full Bod...

Day 33 Exercise Sun May 10/20 - Took it easy this weekend, but learned how to maximize weight loss while building strength from my workouts. I knew this before but been so focused on physical fitness that I forgot to really watch and record what I eat & drink, via an app I already had on my cellphone, MyFitnessPal. https://www.myfitnesspal.com/

So started using that app properly today & also downloaded the Google Fit app as well, which records your daily footsteps & also your weight & sleep time, plus gives you the latest COVID-19 prevention advice from the World Health Organization (WHO). So now I’ll add this useful info to my fitness blogs too, to monitor my progress overall

MyFitnessPal | MyFitnessPal.com

Day 32 exercise program - Friday May 8, 2020 -

I missed most of Pamela Reif’s workout at …

https://www.youtube.com/watch?v=F8v9SA4Ptu4

… which was broadcast on YouTube at 9 am (PST) my time zone, so later in the day at my usual workout time I instead walked up & down the 17 stories of my building, walked up & down my block and then finished off with about 75 reps of working out my arms with the Bally arm bands, plus 50 push-ups.

Good to change things up once in awhile, will try catching Pamela's Let's Train Together WORKOUT’s next time

15 MIN FULL BODY WORKOUT / Beginner Friendly - Let's Train Together / No Equipment I Pamela Reif A NEW Full Body Routine - Beginner Friendly ♥︎ We train abs, b***y, arms, back & core strength in this new routine. Everything is down on the mat - nothing i...

Day 31 Exercise - Thurs May 7, 2020 -

Did a pretty heavy workout tonight. First did the 10 Min Ab Workout - Sides & Obliques and then the 12 min Ab Workout - Medium Level / No Equipment with Pamela Reif again.

What can I say ? Her workouts are great, they push you to the limit, and she’s fun to workout to on YouTube.

Plus it’s 100 % FREE. What else do you need ?

Nothing, so start working out today !
https://www.youtube.com/watch?v=Goo0g_zmFBY

12 MIN AB WORKOUT - Medium Level / No Equipment I Pamela Reif I know I'm popular for my super duper intense Sixpack Workouts .. and I also have Beginner ones. But what about something IN BETWEEN? ♥︎ / Werbung If you're ...