What do you do if your favourite gym has to limit its capacity due to safe-distancing regulations? Improvise and adapt!
TEXT: NICHOLAS JACOB
IMAGE: FITNESS WORKZ
With entry into gyms and other enclosed fitness areas remaining limited in response to the continued rise in cases, maintaining workout routines can be difficult for those used to hitting their nearest gym on a regular basis. Rather than resign yourself to “gym withdrawal”, why not look for innovative ways to continue towards your fitness goals?
While you may not be able to go to the gym as often as you’d like to, you can still supplement your fitness regime at home by pressing some common household items into service.
Here are eight creative ideas recommended by Fitness Workz trainer Mr Aidid Haidil Bin Mohamed Said to supplement your gym sessions and help you stay on track with your fitness programme.
1. BACK TO BASICS WITH BUCKETS OF WATER
A cleaning staple in all households, pails filled with water or other dense objects such as bags of rice are a good substitute for traditional weights.
Unsure how heavy you should make them? Simply place them on a weighing scale to get an accurate reading. These makeshift dumbbells can now be used for bicep curls and lateral shoulder raises to keep your upper body strong – now you can train like those ancient martial artists did all those years ago too!
2. MAKESHIFT BARBELL WITH BROOMS AND PAILS
On that note, the humble bucket is incredibly versatile; Mr Aidid shares that a home-made barbell can be created by tying two filled pails of your desired weight on either side of a broomstick. “Barbell curls, front shoulder raises and squats can now be conducted from the comfort of your home,” he quips.
3. BOX SQUATS OFF THE SOFA
Missing a bench to work on those squats? Look no further than your living room for the solution. A chair or sofa is a great alternative to a gym bench. Now, go forth and start incorporating those sit and box squats into your routine!
4. SQUEAKY CLEAN KETTLEBELLS
Laundry detergent is quintessential to our everyday lives. That being said, their usefulness need not just be confined to the washing machine. These bottles have proven to be solid substitutes for kettlebells – just remember to secure the cap before starting your kettlebell swings.
5. FINDING YOUR INNER ZEN ON A BATH TOWEL
For many, working at a desk for hours on end is a recipe for stiff joints, tight muscles and high stress levels. Concerned about maintaining your flexibility (and sanity) while waiting for the next spot at your usual yoga studio to open up?
Don’t sweat it, Mr Aidid notes that a large, thick towel works just as well as a yoga or exercise mat for stretching and meditation to decompress after a long day.
6. GETTING CREATIVE WITH NECK TIES
To kick up your yoga session up a notch, using neck or robe ties as resistance bands for yoga will do the trick. They can even be used to complement strength training. All you need to do is tie the ends together, and you’ve got yourself a handy replacement for the resistance bands you’ll typically find at any Fitness Workz gym branch!
7. GOING BEAST MODE WITH BOOKS
Those looking for a calisthenics challenge can consider loading up a backpack with water bottles to create a makeshift weighted vest. The possibilities are endless – from intensifying your upper body workouts with weighted push ups to training your stamina to walking up the stairs with added weight.
8. WORK OUT EVEN IN BED
Too lazy to get out of bed? Turn your weakness into a strength by using your bed as a balance ball to improve your stability.
Simply get up and practice standing on one leg to practice your balance by activating core muscles. For an added kick, you can try performing single-leg deadlifts!
KEEPING YOUR CREATIVE WORKOUTS EFFICIENT AND SUSTAINABLE
In order to maximise the efficacy of each workout, Aidid recommends that beginners start with a 30-minute session each day with a buddy to keep motivation levels high. “Add different variations of exercises to avoid getting bored. Online workout classes via Zoom are a fun alternative too!” he adds.
An upside to working out in the privacy of your home is the minimised exposure to the pandemic – all while building your fitness and immunity levels.
“Just be sure you have ample space to ensure a safe workout session!” Mr Aidid says.
At the end of the day, with the right mindset, gym restrictions are just a minor roadbump in one’s lifelong fitness journey. With these creative workarounds, one can MacGyver their way to excellent home workouts all year round, rain or shine.
Did you know all Fitness Workz gyms are now open to all fully vaccinated individuals? Learn more about what our gyms have to offer and book a slot for your next workout today.