The lockdown situation doesn’t exactly help you stay active. That’s a pity, because it’s especially important to keep moving at times like these. Finished your work and household chores? Then head out for a walk, run or bike ride, alone or with your family. Haven’t got much time? Take a look at this home workout from Mensura and WeCoach. In just ten minutes and six exercises, you can get your whole body moving. At the bottom of this page you’ll also see an example programme.
Human board high
Get down on your hands and knees. Keep your back neutral. Straighten your knees and hips. Hold this position.
Elbow-knee side plank
Kneel on the ground. Place your forearm flat on the ground. Place your other hand on your side. Push your hips off the floor. Hold this position.
Hip bridge up and down
Lie on your back on the floor. Keep your back neutral. Place your feet flat on the floor. Keep your arms by your sides on the floor. Lift your hips up, hold on for a moment then slowly lower back down to the ground.
Air squat sumo
Stand with your feet more than hip-width apart. Squat until your thighs are horizontal. Raise your arms. Keep your head neutral, in line with your back. Push back up through your legs.
Table/desk push-up
Lean forward with your hands on the edge a table, keeping your back neutral. Place your hands slightly wider than shoulder-width apart. Keep your head neutral, in line with your back. Bend your arms, turning your elbows out at a 45° angle. Push yourself back up to the starting position.
Switching superman
Lie on your stomach. Hold your arms stretched out in front of you with your palms on the floor. Keep your back neutral. Engage your stomach muscles (imagine that you’re trying to do up a pair of trousers that are too tight). Lift your right arm and left leg, then lower and switch sides.
Four weeks of exercise
For best results, do the full workout three times a week with as little rest as possible between the exercises. You’ll find an example programme below.
