With the gyms closed, you CAN get a great workout at home with this plan from Emmet Rushe.
We are in the middle of the most uncertain few weeks any of us have ever seen in our lifetimes.
Buisnesses all over Ireland are closing and many of us, myself includes have found ourselves out of work and spending most of our time at home.
This past week has also seen the closure of all gyms and fitness facilities around Donegal and many have had a big part of their routine removed by this.
Our health and fitness is even more important during this crisis.
Health experts have said that keeping strong and healthy and looking after our weight is one of the main ways we can help to fight the virus.
So, in order to help, myself and my wife have been doing live daily home workouts that you can follow on my Facebook and Instagram pages.
There has never been a reason you can’t get a great workout from home.
My previous online clients have all had great results with minimal equipment from the comfort of their own living rooms and you can too.
If you aren’t able to join us live at 10am each morning, you can watch them back on my Rushe Fitness Facebook page
If you want an idea of what we are doing, I have a sample program that you can try below.
Don’t worry if you don’t know the exercises. Each exercise is a link that will take you to a YouTube video of me demonstrating the exercise.
There are 3 Exercise rounds for you to try and it will give you a 40 min workout that you can follow.
For Round 1, you are doing Squats, Press ups and Jumping Jacks.
The time for each exercise is 40 seconds, the number of sets is 3, and your rest is shown as 10, 10, 60.
What this means:
ROUND 1
Squat for 40 seconds (Using good technique)
Take 10 seconds to get into position for the press up.
Press ups for 40 seconds (Bend from the elbow, chest as low as you can to the floor)
Take 10 seconds to get into position for the Jumping Jacks
Jumping Jacks for 40 seconds, (as fast as you can)
Take 60 seconds rest and then repeat this process 2 more times to make 3 Total sets.
Take 2 minutes rest and then move onto Round 2
ROUND 2
Dumbbell Deadlift for 40 seconds (Squeeze your glutes at the top of the lift)
Take 10 seconds to get into position for the Dumbbell Row.
Dumbbell Row for 40 seconds (Change Arms half way through)
Take 10 seconds to get into position for the Jog on the spot
Jog On The Spot for 40 seconds, (as fast as you can)
Take 60 seconds rest and then repeat this process 2 more times to make 3 Total sets.
Take 2 minutes rest and then move onto Round 3
ROUND 3
Lunges for 40 seconds (Alternate legs throughout)
Take 10 seconds to get into position for the Sit Up.
Sit Up for 40 seconds (Try not to jerk and pull your neck)
Take 10 seconds to get into position for the Total Body Extensions.
Total Body Extensions for 40 seconds, (If impact irritates your joints, don’t jump.)
Once you have the 3rd set for round 3 completed, you are finished and can do some gentle stretching.
You have trained your full body in the comfort of your own home in under an hour, and all you need is a small dumbbell or Kettlebell to add some resistance.
If 40 seconds are too long for you at the beginning, start with 30 seconds per exercise and build up to the 40 seconds over time.
The main thing is to try it, once you realise that you can get real results without having access to a gym, you will never look back.
I know we are all in a difficult time and it is very easy to fall into a slump and to let your health and fitness slide.
Just know that we’re here to help and I’ll be launching a full online training system for everyone very shortly.
Until then, you can join us on our social media pages and get some normality and routine back in your life.
If you have any questions about the workouts, don’t hesitate to contact me through any of the links below.
Emmet
The Author
