With lockdown back in full force in the UK, it appears we've no choice but to buckle back down and wait for the storm to pass.
As an avid gym-goer, I initially struggled to come to terms with the lockdown restrictions that came into place back in April. Not being the type to sit around for too long, my discovery of the extensive world of structured fitness programmes that didn't require a gym helped ensure my sanity remained in tact in this uncertain time.
Whether the place where you live still faces lockdown restrictions, or you're just not quite ready to set foot in a gym, these varied workout programmes will ensure you get your daily dose of positive endorphins.
The one that'll keep you toned
Programme: Kayla Itsines BBG
Format: Sweat App
Length: Approx. 28 minutes.
Cost: £15 per month
Equipment Required: For standard programme, hand weights preferable (although I use a strong resistance band and it works just fine.) Kayla has also recently released a no-equipment programme as well.
Kayla Itsines's BBG programme is where I turn to when I'm seeking some kind of structure and consistency to my workout routine. It was created by Kayla Itsines, an Australian born personal trainer whose mission is to help women increase their strength and fitness. That being said, the workouts are just as effective for men and are targeted at both fitness newbies and seasoned gym-goers alike.
I follow the original BBG programme, which consists of three main workouts per week, focusing on either legs, arms or abs. This means that each week you're giving your body a well-rounded workout, ensuring variation and making sure you don't neglect certain muscles. The workout format is a combination of high intensity interval training and high-rep low weight (in many cases bodyweight) circuit. There are four rounds in total, each a duration of seven minutes and alternating between two main circuits with four different exercises.
The workouts can be done in your home or outside- all you need is a patch of ground. I personally prefer to head outside to the nearest park, armed with a speaker for motivation and a mat to lie on, particularly if the ground is soggy. Its short duration means I can fit it around my busy work schedule, and I always come out of it feeling satisfied and well-trained.
The one that'll keep it varied
Programme: Nike Training
Format: Nike Training App
Length: Varies
Cost: Free
Equipment Required: Varies. Large selection of no equipment workouts to choose from.
The Nike Training App was one of my initial lockdown discoveries, but it has since become a staple part of my workout routine. The initial appeal for me was the wide variety of workouts to choose from, many of which don't require equipment.
The App is simple and easy to navigate, allowing you to browse workouts by type, intensity, equipment and duration. You can also sign up to training programmes, put together by Nike trainers and tailored to certain muscle groups or goals. A lot of the workouts are also focused on strength and conditioning for improving running, which can be useful if you're looking for targeted training between scheduled runs.
If you're looking for a place to start, my personal favourite Nike workout is 'Burpees, Bounds and Bridges'. As you might have guessed by the name, despite being only 30 minutes, its high intensity keeps you on your toes throughout. I also like 'The Perfect 10' which works through 10 exercises in a decdending pyramid from 1 minute intervals down to 30 seconds.
The one that'll keep you motivated
Programme: OneTrack Run Club
Format: Google Meetup or phone call (conference call style)
Length: 1 hour
Cost: You choose- pay per session or become a member for access to on demand sessions.
Equipment Required: None.
I heard about OneTrack Run Club through a friend, who raved about the sessions so much that I couldn't wait to give it a try. I'm so pleased I did as it's been one of the most stable additions to my routine since going into lockdown in March. It has also kept me motivated to run as the evenings have got darker and colder in recent months.
OneTrack Run Club is a live expert-coached run club that you can join virtually from any location. Evolving from a physical track club in Central London, the concept of live audio coached runs emerged in lockdown to allow the continuation of training sessions despite the restrictions.The training is focused around improving your running while preventing injury, and each session is carefully tailored to ensure you're getting the most out of your workout.
The coach, Anthony Fletcher, is what really makes the club such a success. He guides runners through a 1 hour session with motivation and an abundance of biomechanics knowledge. His professionalism and expertise adds another element to running, educating runners on the rationale behind each session, which are always tailored to achieve optimum results. The training timetable can be found online, where you can also book onto a session. I personally love the Interval Training sessions, as I find it useful to have structured guidance and continuous motivation when running a high speeds.
While we're spending more time indoors during lockdown, the freedom to do sport and be outside is one that we shouldn't take for granted. Although it's sometimes an effort to drag yourself outside in the winter months, I find it does wonders for my mood and enjoy the change of pace. These workouts provide the structure and motivation needed to lace up those trainers and head outdoors.
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