I have a rotation of exercises I cycle through that developed during the pandemic. I continue with them to this day because they require no gym and keep me balanced. These exercises include two HIIT videos, two home maintenance routines (one with weights and the other with modified burpees), rowing, a walk in the neighborhood ( a little more than 3 miles, and another video: 3-Mile Walk Strong.
Today’s workout will be the original home maintenance. This is an efficient 30-minute exercise that requires no equipment. It’s focus is on the legs and abdomen, but one can add cardio by reducing the length of time between each exercise. It starts off with 30 leg lifts. Next comes 20 burpees with kicks and only seven require push-ups. Then, there are 20 sideway scissor kicks, 30 stomach crunches a la Jane Fonda, and finally 20 high kicks on each leg. You do 3 sets of each, and it takes about 30-minutes. On a day when my body feels strong and I have extra time, I can do 4-sets.
The Workout of the Day didn’t start all at once. Instead it evolved. I was quite devastated when my apartment Fitness Center closed March 2020. How would I keep up arm and leg strength if I couldn’t lift weights weekly? Well, leg lifting was out for sure, but I could use some of the dumbbells in the man cave. This was my answer at first, but then it got better. My apartment complex paid for renters to have access to Wellbeats, an online website with a plethora of workout videos. The access to Wellbeats was only for a couple of months, but during that time, I fell in love with Crazy Circuit. Crazy Circuit was a 40-minute video where Sean and his cohorts (one very fit and the other who had to modify a lot) guided me through a circuit of cardio and strength training exercises called HIIT or high intensive interval training.
Crazy Circuit was a Godsend, but working out got even better when the Concept2 ERG rower arrived. My husband and I were giddy when we found out we could use our FSA card to purchase a cardio machine, and the rower is just what we needed and a great addition to our family. The rower provides a full-body, low-impact workout that added variety during the lock-in, and it supported my workout goals.
When the RowERG arrived, I signed up to get the daily Workout of the Day. This email included a new row routine for either short, medium, or long training, and it works out great. I don’t have to think at all about what I’m going to do, and there’s variety. Everyday is different with either a focus on distance, time, or rates. I usually stick with the medium routine, which averages 30 to 45 minutes of rowing per workout.
The Workout of the Day made exercising so easy, I coined this term to use for my daily exercise. It’s a structure that provides variety with very little thought. In addition, I maintain flexibility, strength and endurance. Injuries are rare, too, because each exercise focuses on a different area without overusing and straining muscles.
Some good news is the Fitness Center at my apartment complex is open again. I’ve gone once and will probably schedule it into the Workout of the Day rotation.