8 Workout Ideas to Help Stay Healthy During Coronavirus Crisis -- Local RI Experts Weigh-In

Walking Workouts

Whether you lace up your shoes and decide to hit the track, streets, trails, or the treadmill, walking is the simplest, easiest form of exercise there is.

So when the spring temps have you looking to get out of the house, just remember to keep your social distance (i.e. six feet) from those you might encounter along the way — and take some deep breaths, and get your heart rate going.

The folks at Prevention magazine have “14 Walking Workouts to Burn Fat and Boost Energy,” calling them “reader tested routines that sculpt toned muscles and target stubborn fat.”

Sounds good to us!

PHOTO: patilincortes/Flickr Commons

New to Running

If you have been planning on incorporating running into your workout routine — but have not been running — now could be a good time to start.

Runners World Magazine has some tips for novices in “How to start running today: a beginner's guide.”

As simple as running may be, it certainly isn’t easy. Especially when you’re a beginner. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’

That’s why, with plans designed by highly experienced coach Sam Murphy, we’ve developed a five-part programme to take you from your very first steps to stepping up for your first race. So, are you ready?

PHOTO: Waterford Man/Flickr Commons

At-Home Boot Camp

If you’re a regular GoLocal reader, you know Matt Espeut’s weekly “Fit for Life” columns are not to be missed.

From “Some Great Habits to Incorporate” to the “The Three R’s to Success” to “Cinderella was Skinny-Fat,” Espeut puts a healthy perspective on working out, losing weight, and staying sane.

Most days, you can find Espeut at Fit Body Boot Camp on North Main Street in Providence, helping clients achieve their fitness and wellness goals.

Now, Fit Body Boot Camp brings the workout at home to you, with a free “Fit Body Boot Camp At-Home Afterburn Training Program.”

With videos, and keys to a successful boot camp — FBBC helps get you started.

See Videos HERE.


 

Instagram-Worthy Workouts

Looking for some Instagram-worthy inspiration to get in shape? Look no further than Providence’s CORE IG page.

The cycle/fitness/lagree studio is taking to the social media platform to share at-home workout ideas not just with clients — but with everyone.

“We’re doing daily videos and workouts on Instagram for clients as well as the public,” said Denise Chakoian-Olney, the President and Owner of Core Center of Real Energy.

Chakoian-Olney posted the followed Thursday morning — see if you have what it takes!

DENISE’S 360 WORKOUT (45 MINUTE WORKOUT)

Need a set of hand weights Heavy & Light or just one set if you only have one
WARM-UP (one minute of each)

1.Plank walk out then walk back and touch your toes
2. Side Plank Left to push up, Side Plank Right to a push up (alternate this right and left)
3. High knees
4. Skaters (alternating legs)
5. “Fast feet”
6. Jumping jacks
7. Squats
8. Shuffle right and left (lateral)
9. Push ups
10. Sit ups

WORKOUT- (2 minutes of each)

1. Squat with an Overhead Press (hold heavy hand weights to shoulders (parallel) then
squat and press arms up overhead)
2. Squat with a lateral raise by your side (squat down with weights by hips, then lift arms
up by your side)
3. Squat jumps
4. Flutter kicks
5. Bicep Curls Heavy Weights
6. Underhand (serve the platter lifts) light weights add pulses at the end!
7. Switch Jump Lunges (place one foot in front, other leg behind you and jump in the air
and land in a Lunge) Modification is just reverse lunges
8. Forward alternating lunges *USE HEAVY WEIGHTS PREFERABLE* (right and left Leg)
9. Lateral Lunges Right and Left leg (hold heavy weights in both hands, when lunging
lateral to the Right place weights on the inside of the right foot, then reverse)
10. Burpees
11. Alternating squat jumps (start facing front and jump to the left and squat, then go to
center, and then to the right)
12. Tricep extension single arm *USE A HEAVY HAND WEIGHT*
13. Tricep dips on the floor (feet flat on the floor pull up into a bridge position, hands in line
with the hips) then dip
14. Mountain Climbers facing in the “prone” position
15. Single leg Step ups on a bench or a stair from a staircase (place one foot on a step and
one foot on the floor and lift your leg into a repeater) do both sides right for 2 minutes,
left for 2 minutes
16. Wide leg wide hand push-ups (chest touching the floor)
17. 2-minute plank
18. Stretch

PHOTO: Providence Core/Instagram

Female Focused Approach

Local health coach and massage therapist Michael Foulkes, who is the owner of Still Point Massage in Providence, focuses on the big picture — and often with a female-centric approach.

“Yearn for the Burn” is one of Foulkes’ favorite at-home workouts she has online for viewers.

See the Video Below

“A bodyweight routine that travels light and packs up quick!  Slight embellishments to enhance the female frame, and ways to make it less (or more!!) intense,” she says of the routine.

About Michaela

Michaela’s focus is on creating change in the tissue as well as helping the client to unwind and reconnect with their bodies. Awareness is brought to strength, posture, movement habits as well as supportive behaviors that might be additi­onally helpful after an appointment.

Prevention of degeneration in the body is a also a high priority for Michaela. She talks with her clients about ways to manage and reverse conditions, in order to create a vibrantly healthy body.

She also offers one on one sessions with clients outside of the treatment room in the realm of personal training that focus on preventing injury and understanding how to capitalize on strength in any move.  She has also written an ebook with the same focus called Power & Pain.
 

PHOTO: American Massage Therapy

Workouts for Kids

With students at home for the next two weeks — at least — be sure to incorporate physical activity into their routine.

Whether going out for walks, to having them set up their own obstacle course, or timing them on short runs, kids need to be moving their bodies just as much as adults during this at-home time.

Parents has “16 Strength-Training Exercises for Kids” that they say re “perfect for kids and the whole family to do together.”

If you find yourself inside and need a break, check out yoga videos for kids online — Cosmic Kids Yoga Compilation has “10 Yoga Poses” that are geared towards the younger set.

PHOTO: Screenshot of Cosmic Kids Yoga Video
 

Modified Workouts

Not every workout has to be an Olympic-caliber training session — simply moving and breathing can put you in the right frame of mind and equipped to face the day.

Go4LIFE from the National Institute on Aging at the NIH provides online at 15 minutes sample workouts for older adults, which only needs a chair, and light weights If available.

Don’t have lightweights? Use small plastic juice or water bottles.

The Go4Life campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance.

PHOTO: Screenshot of National Institute of Aging Video

Strength in Community

Lululemon in Providence has put together the following resources for people to tap into.

As we work to support our team and our community, we want to share some digital fitness experiences our sweat community is hosting over the next few days and weeks.

Join us in supporting them as much as they are supporting us.

• November Project Providence: Zoom workout Wednesday at 6:27 am
• Lululemon Rhode Island Run Club: Strava challenges
• Full Range CrossFit: Daily at home WODs
• Providence Power Yoga: Digital yoga classes coming soon
• Elizabeth Guardia-Liberatore: Digital classes and a Youtube channel coming soon
• Julie Ann Dulude: Digital meditation and yoga
• Erica Lynn Nunnally: Digital meditation and yoga
• Jala Studio Yoga & Art: Digital yoga
• Ritual Sweat Society: Digital classes coming soon
• Summit Yoga Providence: Digital yoga
• Studio 47: All access digital barre and pilates for $25 for 30 days
• CORE Studios: At home HIIT workout

We can also support our favorite studios and people through purchases class passes that can be used once studios are open again. And don't forget to order your favorite studio's merch!

Who else is creating some amazing digital content right now? Comment to share.

See you on screen soon.

PHOTO: Lulumon Youtube Video