If you didn’t try home workouts during the first lockdown, Emmet from Rushe Fitness has a full routine to motivate you to get moving this week. Give it a go!

There is a possibility that we may be facing another lockdown in Ireland!

The current situation has increased the possibility of us working from home again with no access to gyms or leisure facilities in order to get our workouts in. 

Some businesses over Donegal are already closed and many of us, myself included, could find ourselves out of work and spending most of our time at home.

If gyms and fitness facilities around Donegal close, many people will have a big part of their daily routines 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.

You can’t just stop exercising when you are used to the routine of doing it, so if you didn’t try home workouts during the first lockdown, it may be time to start this time. 

We have been doing daily workouts for our online members since March in Rushe Fitness Live, they are all getting fantastic results and you can too.
CLICK HERE TO FIND OUT MORE AND JOIN NOW! 

If you want an idea of what to do, I have a sample program below that you can try.

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.

But it is more important than ever to stay active and keep healthy and strong. So, if we do go into level 4 or 5, don’t let it bring you down into a slump. 

Keep active
Keep strong 
Keep your head up. 

We’re in this together and we’ll get through it. 

If you have any questions about the workouts, don’t hesitate to contact me through any of the links below.
#rushefitness
#RFLive

If you would like to join us online in our Rushe Fitness Live home workouts, you can join now through the link below. 

We have been doing daily workouts for our online members since March, they are all getting fantastic results and you can too.
CLICK HERE TO FIND OUT MORE AND JOIN NOW!