Don’t Get Lazy in Lockdown!

Don’t Get Lazy in Lockdown!

Local Personal Trainer, Andy Yates gives us his top tips to keep healthy, keep active, stay at home, follow the government guidelines and how NOT to get Lazy in Lockdown.

Keeping active is great, not just for physical health but also for your mental health. You can build muscle and lose weight all in the privacy of your own home.

Try this home workout that Andy has assigned for all his online-based clients to do in their own home.

It is a lower body workout with a little bit of core and cardio involved.

Hope you enjoy!

 

Exercise 1 – Single-Leg Glute Bridge

 

  • 3 x 15 repetitions each leg
  • Squeeze Glute at top of the movement
  • Push through heel
  • Keep pelvis level
  • Push hips to chest

 

Exercise 2 – Split leg Lunges

 

  • 3 x 15 repetitions each leg
  • Keep knee in the centre of your foot
  • Distribute most the weight into the front leg
  • Try and scrape back knee on the floor
  • Keep chest up and hips straight and slightly lean forward
  • Controlled on the way down to engage the core, don’t just drop

 

Exercise 3 – Bodyweight Squat

 

  • 3 x 20 repetitions
  • Ground your feet into the floor (all the weight in the middle of your feet)
  • Chest stays tall
  • Drive knees out
  • Bum goes lower than knees keeping perfect form

 

Exercise 4 – Wall squat

 

  • 3 x 45 seconds
  • Keep back against the wall
  • Bum lower than knees
  • Engage the core, feet roughly a foot away from the wall

 

Exercise 5 – Romanian deadlifts with dumbbells

 

  • 3 x 20 repetitions
  •  Ground feet into the floor
  • Slide dumbells down your legs
  • Hinge from hips keeping good posture engage that core
  • Should feel your hamstrings and glutes working if you don’t you’re doing it wrong

 

Exercise 6 – Shoulder taps (core)

 

  • 3 X 20 Repetitions
  • Get into a plank position on your hands
  • Feet should be a little wider than hip-distance apart
  • Keep a controlled touch on opposite shoulder with your hand
  • Try not to move your pelvis too much

 

Cardio – 5- minute run

  • Run as fast as possible then rest for 2 minutes then you have 5 minutes to get back to your home.

 

I am going to set a goal every week during the Covid19 to keep everyone active and healthy.

This weeks goal is to exercise at least 3 times throughout the week

 

Don’t Get Lazy! Keep Healthy and Keep Active in lockdown, and let me know how the workout goes!

Instagram – #andyyatespt

www.abyatespersonalfitnesssolutions.com

Together we will achieve your goals!

Personal Trainer and Online Coach

Andy Yates

A.B. Yates – Personal Fitness Solutions

+44 (0)7743 109 526

info@ABYatesPersonalFitnessSolutions.com

www.ABYatesPersonalFitnessSolutions.com

To see more tips from Andy visit: https://aroundsaddleworth.co.uk/

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