It Really Is Possible to Stay Fit While the Gyms are Closed!
With the third wave of COVID-19 looming over Hong Kong, we are all trying to find ways to stay active, healthy and let’s face it … sane! But switching to home workouts can be a little daunting if you are used to hitting up your local gym classes for yoga or HIIT workouts.
Don’t worry, exercising at home honestly doesn’t have to be too complicated and can also be super effective, all you need is a little space and some intrinsic motivation to get up from the sofa, aka your home office, and get your body moving. Not only will it leave you with an endorphin high, but you might actually sit back on the sofa and be a lot more productive with the rest of your day!
The Workout Details
Using only your bodyweight, try these moves to help you to create a lower body, at-home circuit that will leave those legs burning!
All you need is 20 minutes to feel stronger from the inside out, without even leaving the house.
TIME: 20 Minutes
EQUIPMENT: Non-slip surface or yoga mat, water bottle
TARGET AREA: Glutes, Hamstrings
Let’s Get Started – Lower Body At-Home Workout
INSTRUCTIONS: Complete 15 reps of each exercise, then continue to the next exercise. Repeat the entire circuit 3-4 times with minimal rest.
Glute Bridge March
Bulgarian Split Squat (x 15 reps each side)
Clam Raise (x 15 reps each side)
Please note: If you are prenatal please only perform the bulgarian split squat if you are in the first or second trimester and have no symptoms of SPD or pelvic discomfort.
If you are postnatal, you must have clearance for exercise and be at least 6 weeks postpartum with no pelvic floor symptoms, diastasis recti (ab separation) or prolapse.
Ashleigh is an Online Womens Health & Fitness Coach, specialising in Pre & Post natal exercise, she helps women to become healthier, fitter and stronger from the inside out during pregnancy and postpartum. Ashleigh has recently re- launched her online coaching platform ‘The Push’, where she provides 1-2-1 online coaching for Women and has also created a 12 week postpartum training guide ‘The Push Programme’ designed to allow women to return to exercise safely and effectively following the birth of their babies. If you want to learn more about ‘The Push’ you can find Ashleigh on Instagram @ashleigh_elizabeth_fitness