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With the coronavirus changing the very world we live in, finding time to focus on fitness may be the last thing on some people’s minds. However, the endorphins working out brings can be a huge stress relief for the entire family. I know for me personally, I really miss my daily trips to my CrossFit gym. But, as someone who works in immunology, I cannot stress enough how crucial social distancing is to give the medical field time to catch up. That is why my husband and I are both maintaining our distance from others. And, fortunately, we are also able to work from home during this.
Staying home has definitely affected my motivation to workout. Without a regular schedule, sometimes I find the end of the day sneaks up on me, and I haven’t gotten in a workout. Maintaining a workout schedule has been an essential part of helping me maintain a healthy pregnancy. This is why, even though the day to day schedule has changed for so many of us, I decided to go back to scheduling in those workout times.
For all of us, life can be quite busy, but scheduling in the workout or committing to attending a fitness class seems to be a bit more convincing to actually get up and complete the workout. This is why every Sunday, I am looking at my weekly schedule to find the best time to get a workout in.
And while we wait to adjust to our new normal. Having an at-home workout that we can complete with minimal equipment is a must!
And while our stay-at-home circumstances may not be due to the coronavirus in the future, having great work from home workout options is always a great tool for our fitness toolbox. Workouts with minimal equipment needed are great for travel, or just busy days when a trip to the gym doesn’t seem to fit into the schedule anywhere.
For today’s at-home workout, it is a CrossFit style workout that I have scaled for pregnancy using only a few pieces of equipment. In the details below, I’ve added some options for either scaling up (if you are not pregnant) or how to modify if you do not have any of the equipment.
So let’s get down to business:
5 rounds for time:
- 50 singles-unders
- 20 reverse lunges
- 10 burpees
Before becoming pregnant, I felt comfortable with double-unders and looked forward to when they were posted in a workout. However, with the extra pregnancy weight pressing on my bladder has made single-unders much more comfortable going forward. Single-unders are still a great way to get in quality cardio during the workout.
If you are not pregnant or just looking for a way to ramp up your workout, I would substitute double-unders for the single-unders. If you are committed to learning double-unders, I find it important to have a quality jump rope. There are a lot of great options out there, but I love my RPM Training jump rope. It was a huge help to me previously, when I was practicing my double-unders at the gym and at home.
If you do not have a jump rope, an alternative option is jumping jacks. Do 50 jumping jacks every round instead of 50 single-unders.
20 Reverse lunges
For the reverse lunges, weight should be held in a front rack position. We only had 8 lb. dumbbells at the house, so that is what I used. To scale up, if you have a barbell at home, you could use this to add more weight to the lunges. If you have no weights, bodyweight will be more than sufficient.
Burpees were one of the CrossFit movements that I had to modify early in my pregnancy due to avoid any impact on the belly. A great way to modify burpees for pregnancy is to use a box. To modify: 1. put your hands on the box, jump (or step) your feet back. 2. Perform a push up to the box. 3. Step or hop the feet back and return to standing. This video shows how the modification work: https://www.youtube.com/watch?reload=9&v=t9Uel0hxJ9g
Whatever box, stool, or chair you are using to modify your burpess, I recommend placing it against a wall to keep a sturdy platform.
My husband and I did this at-home workout together and really enjoyed it! Doing the pregnancy scaled version, it took me about 10 minutes and 30 seconds. My husband did the version with double-unders, and it taxed his cardio pretty good. We are just a little competitive 🙂 so I like to say that I beat him since it took him around 11:30 to finish.