Don’t Let Quarantine Bum You Out! Get Fit with This 4-Week Exercise Plan

Everyone dreads being quarantined at the office, but if it’s going to happen to you, you might as well take advantage of it and get in some exercise! We created this four-week fitness plan that will give you plenty of different exercises to do during your downtime in the office to maximize your time and keep you feeling healthy, active, and energized throughout the quarantine period (hopefully we won’t need to worry about Ebola anytime soon). Each week focuses on different muscle groups; try them all out and see which ones suit you best!

Week 1: Nutrition

Eating healthy is important for both your physical and mental health. This week, focus on eating nutritious meals and snacks. Take in fruits, vegetables, and whole grains in ample amounts. Drink water throughout the day. In order to keep your body hydrated, you should consume about 16 ounces of fluid per hour. Try filling up a water bottle with ice before leaving home or drinking it as soon as you get thirsty. The best times to eat are breakfast and lunch because they provide fuel for the body that lasts all day long, but don’t forget dinner time too! Your digestive system needs nutrients after being put through a long workday so make sure you feed it by giving it what it needs: protein and complex carbohydrates. Don’t forget dessert, this is a favorite meal of ours! If you’re going out to eat, read the menu carefully so you know how many calories are in each dish. Aim for 400-500 calories at dinner if you’ve been eating clean during the day. Snacks can be eaten any time of day but should always consist of either fruits or veggies to give your metabolism an extra boost; however, beware that not all fruit has sugar (read labels). For example: berries contain natural sugars while grapes have more added sugar. Protein bars will help maintain muscle mass while providing sustained energy and taste great too! Aim for around 100 calories per snack bar unless noted otherwise on package label.

Week 2: Cardio

It’s time to get your heart rate up! For week two of our exercise plan, we’ll be focusing on cardio. Cardio is great for improving heart and lung health, and it can also help boost your mood. Here are some cardio exercises you can do at home
*Jogging in place (30 seconds)
*High knees (30 seconds)
*Skaters (30 seconds)
*Crunches (1 minute)
*Mountain climbers (1 minute)
*Pushups (10 reps)
*Squats (10 reps)
*Bench dips (5 reps)
*Bicep curls (5 reps)
*Side arm raises (5 reps)
*Triceps extension (5 reps)
*Inner thigh lift (1 minute each side)
*Hip flexor stretch (1 minute each side)
Perform each exercise for 30 seconds, and do 10 reps of each move. Do one to two rounds of all moves for a good cardio workout! Make sure you drink plenty of water and rest for at least 24 hours between workouts. Remember, everyone is different so don’t push yourself too hard — you want to get results, not injuries! If you’re having trouble holding a plank or pushup position, modify by doing it on your knees. Just keep moving your body in some way every day and watch those pounds melt away!

Week 3: Weight Training

Now that you’ve got a good base of cardio fitness, it’s time to start adding in some strength training. This doesn’t mean you have to join a gym, though you can if you want to. You can also get strong by doing bodyweight exercises at home.
Start by doing two or three sets of eight to 12 repetitions of each exercise below. Choose a weight that makes the last few reps challenging but not impossible to complete. As you get stronger, you can increase the weight, the number of sets, or the number of reps. Keep in mind, too, that there are many other ways to incorporate weights into your workout: bicep curls using soup cans; overhead presses using gallon jugs filled with water; lunges holding weights on your shoulders; weighted squats holding dumbbells.
Start out slow and be patient as you ramp up this new routine so you don’t risk injury. But remember: Strength is always worth the effort!
1) Stay motivated by setting realistic goals.
2) Warm up before lifting heavy objects or when trying something new.
3) Schedule one rest day per week (think of it as a mini vacation). And try to go easy on yourself and enjoy being active—no need for boot camp style workouts every day!
4) Remember, exercise doesn’t have to be a struggle. Find fun ways to move your body that you actually enjoy. Enjoying your workouts is key for sticking with an exercise routine long term, so try to avoid thinking of exercise as working out and instead think of it as a way for you to get fit, feel great, and spend some time doing something you love!

Week 4: Recovery (Stretching, Foam Rolling, Massage)

It’s been four weeks, and you’ve made it! Give yourself a pat on the back—you deserve it. After all the hard work you’ve put in, your body needs some time to recover. This week, focus on stretching, foam rolling, and getting a massage (or two). By taking care of your body now, you’ll be able to keep up the good work for weeks (and months) to come. Remember that consistency is key when it comes to fitness, so try not to slack off too much this week. I know the temptation will be there after such an intense program, but don’t give in too soon! There are plenty of ways to get fit without jumping into another high intensity program just yet. How about starting by going for a walk? Challenge yourself with new exercises? Try some different classes at the gym? Whatever you do, make sure it feels like something new, or like something old done in a new way. Don’t let quarantine bum you out! Make sure you stay active during your recovery period, because those endorphins are what will help you stay motivated.