#Stayhome and grab a family member for this fun workout

As we all already know, for the past couple of months, we have all been advised to stay home and practice social distancing to combat the spread of Covid-19. The World Health Organisation (WHO) has declared this as a pandemic, and we need to reduce contact between people in public places; a #Stayhome lockdown is the only solution until things come under control. You can find out more facts of how to take care of yourself and your family members here.

Inevitably, many of us are ‘bored’ and not sure what to do at home. Fret not! #Stayhome can be fun too! Fitness does not have to be compromised even if we need to stay indoors. The Fit Loco has come up with a workout that you can try at home, so grab a family member and try this simple exercises!

Stretches

Neck:
Hold your head to the right with your hand and hold for 8 seconds.
Move your head to the left and hold for another 8 seconds.
With both palms, push your chin towards the sky and hold for 8 seconds.
Interlacing fingers, place your hand behind your head and hold for 8 seconds.

Arm & Shoulder:
Take one arm and place it in the opposite direction and use the other arm to press and hold on the elbow for 8 seconds.
Change arm and repeat steps.

Triceps:
Take one arm above your head and bend your elbows, have the other arm pressing on your elbow towards your head. Hold for 8 counts.
Repeat steps on the other arm.

Quads:
Stand half a meter apart and place one arm onto your partner’s shoulder.
Lift your right leg behind you and grab on to it with the other arm and press your heels towards your bum. Hold for 8 seconds.
Switch arms and legs to the other side and hold for another 8 counts.

Back:
Stand with legs slightly wider than hip width. Now bend over and reach for the ground and hold for 8 seconds.
Shift your weight to he left and touch your left shoe for 8 seconds.
Switch sides and repeat.
Slowly roll your spine up.

Warm Up

30 x Jumping jacks
Knee-high Run on Spot for 30 seconds.

Workout

Partner Squats [3 Sets of 12 Reps]:
Grab on to your partner’s right arm and lower into a squat and lean back. (Remember to keep your back straight and upright)
Come up slowly and switch arms and repeat for 12 repetitions.
Rest 15 seconds.
Repeat steps for another 2 Sets.

Tango Lunges [3 Sets of 10 Reps each partner]:
One partner does the step-back lunges, while the other does the forward lunge simultaneously, like dancing Tango!
Do it for 10 reps and rest for 10 seconds between each set.
Now switch it up and have your partner do forward lunges, while you do the step-back lunges!

Assisted Pistol Squats [2 Sets of 10 Reps each leg, per partner]:
Stand facing your partner and hold on to his/her arm.
Lower into a squat with one leg while trying to keep your other leg lifted parallel to the floor.
Focus on 1 leg for 10 Reps before switch to the other.
Rest 30 seconds between each Set.
Now switch roles with your partner and repeat the steps!

Tricep Dips [3 Sets of 15 Reps]:
Find a coffee table, step or ledge in a corner of your home and start by sitting down on the floor. Reach back and place your arms on the step.
Bend and lower your elbows, going down to 90 degrees.
Push up into starting position. (Remember do not sit or rest your bum as you lower down)
Repeat this motion for 15 repetitions.
Rest for 30 seconds and repeat for another 2 Sets!

Plank Ups [2 Sets of 10 Reps, each side]:
Start in planking position and lower one elbow down onto the floor, followed by your other elbow.
Push up each arm and return to starting position – thats 1 rep.
Repeat for 10 reps & rest for 30 seconds between sets.
Complete 2 sets for each arm rotation.

Partner Sit-up Twists [2 Sets of 20 Reps]:
Start with lying down in-front of your partner, feet facing each other.
Both partners bend their knees and get your partner to sit on your foot for weighted support.
Do a sit-up simultaneously.
As you arrive facing each other, do a high-five on the right.
Repeat steps and another high-five on the left.
Change it up and now touch each other’s right elbow, and then left.
Repeat steps for 20 reps.
Rest for 1 minute and go for another set!

Partner Plough [3 Sets of 10 Reps, each partner]:
Have Partner A lie down and Partner B stands over Partner A’s head.
Partner A grabs on the Partner B’s ankle for support.
Partner A lifts his leg above the ground and up while Partner B reaches forward and pushes Partner A’s foot back down onto the ground.
Repeat for 10 reps and switch partner.
Complete 3 sets each.

Plank Claps [3 Sets of 30 Seconds]:
Go into a high plank position facing each other with about 1m apart.
Raise your right arm and each for your partner’s right arm and do a clap.
Lower down the arm and repeat on the left.
Do this for 30 seconds and rest for 30 seconds.
Repeat this for a total of 3 sets.

Cool Down

Sit yourself on your Yoga Mat or floor.
Take deep breaths, inhaling with your nose and exhaling with your mouth for 30 seconds.
For cooling down, we recommend to repeat the stretches that you did for warm up too!

There you go! A simple but pretty intense home workout! Click here to see another of our partner workouts.

Contact us if you would like us to recommend more workouts that you can try at home. Stay safe everyone!

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