Staying active at home while practicing social distancing

Staying active at home while practicing social distancing

At Troy Barbell & Fitness, our highest priority is the safety and well-being of our employees and their families. With the increasingly unpredictable nature of COVID-19, many have made the decision to work from home or to limit the amount of time outdoors – a practice defined as “social distancing”.

For more information visit the CDC guide on how to prepare for handling the virus at home:

With this in mind, we’d like to share some tips on staying physically and mentally fit at home during these unprecedented times. Please feel free to share this information with your own customers and end-users.

Exercising at Home

Choose compound bodyweight exercises as these will work several muscles at once. Some examples:

Potential Superset Exercises:

  1. Burpees
  2. Kettlebell Swings
  3. Floor DB Press
  4. Leg Lifts
  5. Planks
  6. Alternating Med Ball Push-Up
  7. Strides
  8. Jogging in place (30 sec)
  9. Floor Crunches

The goal is to get about 4 rounds of 5 exercises for 45 seconds of work, followed by 15 seconds of rest.

Some good equipment to keep at home that doesn't take up too much space:

  • 25lb Kettlebell
  • 2 x 25lb Dumbbells (weight is preference)
  • Ab Mat
  • Medicine Ball(s)
  • Foam Roller (for recovery)

Caring for your mind

Breathing Meditation: Find a quiet corner in your home and sit upright for a breathing meditation. Try an app like Calm or HeadSpace to clear your mind from the natural stress and anxiety we accumulate throughout the day. We recommend starting with 5-10 minutes and progressing from there. However, there is no minimum or maximum amount of time!

This is also the perfect opportunity to meditate on personal and business goals.

Virtual Yoga Class: Clear the coffee table and get a nice “flow” class from your very own living room. Many studios are offering virtual yoga classes through their apps (Black Swan Yoga, Exhart Yoga). If neither of these are available to you, simply go on YouTube and search for “Yoga Class”.

We are open for business and are here to support you to the best of our abilities.

We look forward to doing our part in putting COVID-19 behind us.