Isolation Workouts – Exercise At Home

Isolation Workouts for strength, aerobic and anaerobic training. 

Across our nation and across the globe we’re all being impacted by the rapid spread of the coronavirus. Many are under “shelter at home” restrictions, juggling life with kids at home too. Many are far worse off. Some will not get sick, some will. I send my best to all of those who have lost a family member, or who are caring for someone who is seriously ill. It takes its toll.

In times like these, it’s difficult to take care of ourselves.

We’re thrown out of routine without a way to get outside or go to a gym. But it’s important to try and stay healthy so you can help those around you! 

Remember that physical and mental health are inseparable. Exercise has an important, positive impact on mental health. We need to keep exercising even when we are sheltering at home.

You can do one of these workouts, or two of them or all of them in a day.

Next week, I’ll send out a second set of Isolation Workouts that build on this week’s workouts.  So stay tuned!

If you’re further committed to training and need additional support, or you need more video instruction, you can email me at [email protected] and I’ll send you an access code to Ripple Effect’s private, training-video database.

All my best to you!

Carolyn 

Isolation Workouts − Warm Up

10 min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video! You get the idea! Get your heart rate up and get warm.

2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel.

2 x 5 push up, counter top, knees or toes.

3 x 5 air squats or sit to stands – imagine that wall is in front of you.

Isolation Workout 1 – Strength

Warm-up (see above)

Then:

5 x sit up 

5 x leg raise lower

10 x Windshield wiper (5 per side) 

Rest 60 secs

4 Rounds

Then: 

5 x push ups 

10 x door-frame, body row (Grab door, pull body forward and release body away to make a body row movement.)

10 x lunge in place

rest 60 secs

4 rounds

Cool Down – with some light mobility

Isolation Workout 2  Aerobic

Warm-up (see above)

Then:

10 x Jumping Jack

10 x Air Squat

10 x Mtn climber per leg

10 x Lunges in place – 5 per leg

10 x Side plank – hip lower and lift (that’s what you are counting 5 per side)

10 x Squat Jumps

10 x Burpees

2 times through all – rest as necessary 

Then:

Cool Down – with some light mobility

Isolation Workout 3 – Anaerobic

Warm-up (see above)

Then:

3 x 30 sec work/30 sec rest – Push Ups – 3 min total

Then 1:00 rest

3 x 30 sec work/30 sec rest – Air Squats – 3 min total

Then 1:00 rest

3 x 30 sec work/30 sec rest – Sit Ups – 3 min total

Then 1:00 rest

3 x 30 sec work/30sec rest – Windshield Wiper – 3 min total

Then 1:00 rest

3 x 30 sec work/30sec rest – Lunge in Place – 3 min total

Then 1:00 rest

3 x 30 sec work/30 sec rest – Floor Bicycles – 3 min total

Then:

Cool down with light aerobic work or stretching 10min.

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