Corona Cardio

One reason I am grateful to be a runner. Social distancing is easy. I just go run in the mountains or the hills or the desert or the road and enjoy myself. As long as my dog doesn't have to be at bay, I am good. I do enjoy company, but for the good of the world, I will run alone. But seriously. This coronavirus outbreak is serious. I am so grateful for the quick and decisive action people have taken. By banding together and promising to stay apart we will hopefully slow the spread. My friend posted a really interesting picture of a little book of matches. One match in the center was pulled out; therefore, all the matches until that missing match burned but all matches after were saved. All because one match didn't join the others. So by staying away from the crowds, we are helping slow or stop the spread.

So. I can run by myself. But I don't run every day. I know a lot of people like to go to the gym. The gyms are probably closed, or should be closed. So I thought I would whip up a sweet little corona-cardio and strength routine to share. It is pretty simple. 60 minutes of work and a few minutes of warm up and cool down. I do use weights for about 10 minutes but you can use anything in your house as a weight: cans, kids, books, etc.

For the last two circuits is when I used weights. I only own 10 lb weights. So that is what I used. However for the following exercises I used a band:

Tricep Kick Backs

Lateral Side Raises

Ventral Raises

By the end of those, I switched to cans of food because my shoulders were dead from everything else.

Due to my diastasis recti from pregnancy, I still make modifications. The modifications I make are:

I do all my push ups/burpees from my knees

I do mountain climbers on a stair or chair.

I do a modified bicycle and toe taps instead of leg lifts (ab style)

I do plank from my knees

I am also sure to always be firing my transverse abdominis and not leg my back sway to perform exercises and drop my weight if needs be.

So feel free to make any modifications you need. Take all the breaks you need. And hopefully this will make you sweaty, strong, and sane enough to handle the quarantine.

WARM UP

**30 seconds per exercise**

High knee march with arm swings

Arm circles (small or big)

Leg Swings (right)

Leg Swings (left)

Boxer Shuffle

In and Outs

Jumping Jacks

Step Ups

30/20/10 WORKOUT

**30 seconds/exercise, 20 seconds high knees, 10 seconds active rest**

**Perform each circuit twice.**

Circuit 1

Heel clicks (up and down)

Push Ups

Jumping Jacks

Inch Worms

Box Jumps

Circuit 2

High Skips

Tricep Dips

Prisoner Squat Jacks

Mountain Climbers

Butt Kicker Jumps

Curcuit 3

Side Lunge Jumps (right leg 1st round, left leg 2nd round)

Squat Jacks

Star Jump Burpees

Down Dog Push Ups

Butt Kickers

Circuit 4

Side Plank Toe Toe Touch (right leg 1st round, left leg 2nd round)

Heel Taps

Bicycle

Side Plant Leg Lifts (right leg 1st round, left leg 2nd round)

High Plank Hold

Circuit 5

**45 seconds on/15 seconds off**

Man Makers

Chest Flies

Plank Rows

Hammer Curls

Weighted Squat Jump

Circuit 6

Tricep Kick Back

Weighted Calf Raise

Kettle Bell Swing

Lateral Side Raise

Ventral Raise

Cool Down

I just slowly stretched my body everywhere I felt tired/fatigued, tight, or sore for about 5 minutes.