Community,
As life goes on in Lockdown II, your desire to keep exercising may wear off. This may be due to a lack of inspiration or a lack of variety. At home, with little or no equipment, finding the same level of motivation as at the gym can be difficult. Going to the gym and having a trainer tell me what to do is a luxury I will never take for granted again. I will also stop moaning audibly when suggesting an assault bike or a ski erg in a workout. I love running, but what would I give to be able to do any other form of cardiovascular exercise right now besides doing laps in the park. In addition to running, I try to keep ticking with the strength equipment available to me. There are many ways to keep moving at home with limited equipment. Aim for a mix of strength and cardiovascular training throughout the week to break the monotony and keep your program balanced. Strength training is an area that many recreational runners fail, for example, but it has many benefits, including injury prevention. Newcastle personal trainer and powerlifter Courtney Miller, who normally trains at Strength Republic gym in Hamilton North but now uses her Elermore Vale carport instead, has regularly posted some home strength training sessions on social media (www.instagram.com/ courtos /) to keep others moving during this challenging time. This includes the use of resistance bands. “They’re easy to pick up and are a great way to add extra resistance to your workout, especially if you don’t have weights,” she said. “You can make it more difficult by working at different resistance levels or using more than one at a time. You adjust the number of reps [repetitions]. “The first couple of times you’d probably just use lighter tape and do sets of 15, for example. You would then work your way up with a medium band for 10 reps and then, when you hit sets of eight, use heavy resistance. It’s progressive overload, and you can still do it with ligaments. “Another way to make the workout harder, she suggested, was the superset. It’s the combination of two exercises that are done one after the other before you rest. The leg session below is one of the workouts Courtney shared on Instagram , complete with video instruction. This can be done with a booty band or a resistance band looped in half: Send your health and fitness messages to [email protected] Renee Valentine is a journalist, trained personal trainer and mother of three children.
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September 6, 2021 – 9:30 a.m.
As life goes on in Lockdown II, your desire to keep exercising may wear off.
This may be due to a lack of inspiration or a lack of variety.
At home, with little or no equipment, finding the same level of motivation as at the gym can be difficult. Going to the gym and having a trainer tell me what to do is a luxury I will never take for granted again. I will also stop moaning audibly when suggesting an assault bike or a ski erg in a workout.
I love running, but what would I give to be able to do any other form of cardiovascular exercise right now besides doing laps in the park.
In addition to running, I try to keep ticking with the strength equipment available to me.
There are many ways to keep moving at home with limited equipment.
Aim for a mix of strength and cardiovascular training throughout the week to break the monotony and keep your program balanced.
Strength training is an area that many recreational runners, for example, leave behind, but it has many benefits, including injury prevention.
Newcastle personal trainer and powerlifter Courtney Miller, who normally trains at the Strength Republic gym in Hamilton North but now uses her Elermore Vale carport instead, has regularly posted some home strength training sessions on social media (www.instagram.com/courtos/) to keep others moving during this challenging time.
This includes the use of resistance bands.
“They’re easy to pick up and are a great way to add extra resistance to your workout, especially if you don’t have weights,” she said.
“You can make it more difficult by working at different resistance levels or using more than one at a time. You adjust the number of reps [repetitions].
“The first couple of times you’d probably just use lighter tape and do sets of 15, for example. You would then work your way up with a medium band for 10 reps and then, when you hit sets of eight, use heavy resistance. It’s progressive overload, and you can still do it with ligaments. “
Another way to make training more difficult, she suggested, was the superset. This is the combination of two exercises that you do one after the other before you rest.
The following leg session is one of the workouts Courtney shared on Instagram, complete with video instruction. This can be done with a booty band or a resistance band looped in two halves:
- 3 x 10 crab walks in both directions, superset with 20 seated kidnappings
- 3 x 15 banded squats, superset with 10 split jumps
- 3 x 20 lunges, superset with 10 jump squats
- 3 x 20 Glute Bridge, superset with 15 Bulgarian split squats per leg
- 3 x 12 one-legged gluteal bridge per leg, superset with 45-second wall seat.
Send your health and fitness messages to [email protected].
Renee Valentine is a journalist, trained personal trainer and mother of three.
