LOUISVILLE, Kentucky — If you're worried about staying in shape or getting in shape during this pandemic, you're not alone. There is SO much content online from workout videos to memes referencing how difficult it is to stay healthy in these times.
Fitness equipment is out of stock on Amazon. Most of us don't have home gyms.
So, what do we do?
If you're like us, you're probably just winging it one week at a time and hoping for the best. We decided to show what we're doing right now to serve as your fitness "inspiration." We're going to try out a bunch of different at-home workouts and see what they're like and how they can help your physical and mental health during this pandemic.
This series is really catered to people who want to make workouts from home a part of their life, not their whole life.
(Also, a little disclaimer, we're not fitness icons. We enjoy our social distancing beer and pizza just as much as we enjoy a good workout.)
WEEK 6: Working out with a bottle of wine?
Some fitness influencers have started to work out with bottles of wine in place of having weights. If you're asking yourself..is this real? The answer is surprisingly, yes.
So the origins of wine workouts date back, according to some experts, to this spoof video made by trainer April Storey. She was making the point that you can workout and have a fun lifestyle. But then others said wait a minute, why can't we use wine for workouts?
Next, Cosmopolitan UK came with an informative video with about eleven workouts you can do using wine bottles rather than weights. It may seem funny and may not actually supplant a real work out but it actually works.
At first I kind of did it as a joke, but I ended up getting a really good workout. I don't have a weight at home, so I'll probably start using the old wine bottle when I need some resistance.
WEEK 5: Work out like your favorite celebs
Put your shades on - this is Workout Wednesday: Celeb Edition.
Have you ever looked at one of your favorite celebrities and wondered, "How did they get a body like that?" While we may not have access to Hollywood's top nutritionists and personal trainers, some celebs are sharing their workout secrets on social media so we can get a glimpse at their routines.
Get abs like Thor
Let's start with Chris Hemsworth, who has a reputation in Hollywood for being, well, absolutely jacked. He teamed up with his personal trainer to do at-home workouts with whatever you have in your home - like that laundry you've been putting off.
The result is equal parts effective and hilarious.
Hemsworth's workouts are geared toward muscle building, so make sure you're up for that challenge if you give this one a shot.
Work on that J. Lo glow
If you sat through this year's Super Bowl Halftime Show completely in awe of Jennifer Lopez's fit physique, this next workout is for you.
Tracy Anderson is a personal trainer who has worked with all kinds of celebs like J. Lo, Gweneth Paltrow, and even Madonna. She has a catalog of online workouts that she's designed on YouTube.
This 30-minute workout is said to tone your whole body, and it's led by J. Lo's trainer, David Kirsch.
If you're looking for something a little more laid back, Bobby Berk from Queer Eye posts workout videos with his personal trainer almost daily on his Instagram. These "Berkouts" are things that you can do anytime, anywhere.
While they aren't as intense as the other workouts we've mentioned, you'll still work up a sweat.
Don't like any of these suggestions? That's what's so great about the Internet! Just search Instagram or YouTube and you'll likely find a celeb workout that fits your body and lifestyle!
WEEK 4: Get the kids involved
Has your kid become a quarantine couch potato? Or, even worse – are they so hyper you don't have the energy to keep up? Either way, we have your back.
This is Workout Wednesday for Kids!
Spiderfitkids is a group on a mission to help kids get in better shape, while still having fun. It's made by parents and kids for parents and kids.
Founder Brett Kilka leads PE classes on Facebook Live with his daughter 5 days a week. The classes are so fun, your kids probably won't realize they're even working out. He also teaches lessons and talks about healthy eating, so it's educational too. If you miss the live class, Kilka uploads them to the SPIDERfit Kids YouTube page.
Yoga for Kids
Yoga is great for the body and the mind, but the poses don’t always translate well for young kids. Smile and Learn on YouTube has enlisted the help of animated animals to help teach your kids some basic poses and breathing techniques.
While it may sound weird in theory, it kind of makes sense to learn how to do a downward dog from a dog!
Cosmic Kids is another YouTube channel aimed toward younger audiences. These yoga videos are more story-focused and range between 15 and 30 minutes. Some of the channel’s “Adventure Yoga” videos have millions of views, including this one based on Disney’s “Frozen.”
Now if all of this sounds too intense or structured for your kid, you can always choose a good old-fashioned dance party as a last resort.
Just search “dance party for kids” on YouTube and you'll find hundreds of videos like this one from Bounce Patrol. Crank up the volume and get the party started! If you have autoplay turned on, the videos will just keep playing one after the next and your kids can dance away all of that extra energy. You just might need some earmuffs for your own sanity.
WEEK 3: Burning calories in quarantine
It's been a minute, but we're back at it this week with another edition of Workout Wednesday. This week we're going to look at how you can burn calories with at-home workouts.
The number of calories you burn is a great indicator of how much you're getting out of a workout, and there are a ton of different ways to burn them.
(If you don't have a fancy fitness watch or app to track calories, don't worry. We'll give you a ballpark range for each kind of workout. The exact number of calories you burn comes down to how hard you push yourself and your body type.)
Walking vs. Running
Let's say you want to take it easy and go for a walk. You may not be dripping with sweat when you're finished, but you can burn anywhere from 200 to 350 calories in an hour. Want to step it up a notch? Turn that walk into a run and you could burn anywhere 280 to 520 calories in just 30 minutes.
You may think that yoga is just a bunch of chill stretching, but it does burn calories. Havard Health says you can burn double whatever your weight is by doing an hour of yoga. So, if you weigh 150 pounds, you could burn 300 calories in about 60 minutes. Granted, not all yoga is created equal, so the more intense the practice, the more calories you'll burn.
If you're looking to burn a certain number of calories, just search for that amount when you're looking up workout videos on YouTube. There are hundreds, if not thousands, of free options out there, so you're likely to find something that suits your style.
Looking to burn around 500 calories? Try this one:
The longer and harder the workout, the more calories you'll burn. But just because you're short on time doesn't give you a free pass. I tried this 15-minute ab workout on YouTube and, I gotta be honest, I quit halfway through because it was too hard. (But hey, half of a workout is better than no workout at all!)
So, what are you waiting for? Get out there and get burning!
WEEK 2: Keeping the mind and body fit
It's been another week of social distancing - how are we feeling? If your answer is "not great" - you're not alone.
Last week we focused on getting an at-home exercise plan started (if you missed it, just scroll down). This week, we're going to show you some other options that can help you stay physically and mentally fit - using things other than the treadmill and at-home workout videos.
The first option we have is still technically an online workout video, but this one hits a little differently. We're talking about yoga.
There are some great online yoga workouts on YouTube. If you don't have a mat, don't sweat it (pun intended); you can use a blanket or bath towel if you need some cushioning, but it's not a requirement.
You also don't have to worry about not nailing a pose because you're at home and no one can see you.
Check out the video we tried out this week, courtesy of Yoga With Adriene:
In the same vein, you can try out a meditation app. We all know health isn't just physical - it's also mental. Headspace is a great option - the app calls itself a "gym membership for your mind" and offers guided courses and quick meditations, as well as sleep music and soundscapes.
If that one doesn't work for you, shop around; there are tons of great options out there and everyone's mind works differently. Some apps are free and some come with a subscription, but many of those come with a free trial. Other popular options include Calm, Aura and Smiling Mind.
Let's say you do want to sweat and are looking for something with a group mentality. Try a virtual race. There are virtual 5Ks and 10Ks happening all over the world. Some of them are free, but the ones you pay for often come with a medal and a t-shirt so you get rewarded for your hard work.
How does it work? All you have to do is sign up for the race, then run the required distance wherever you can: in a park, around your block or even just in your backyard. Log your distance, then submit it online to prove that you "completed" the race.
Think of it as the team effort involved in a big run without the crowded streets. Ready to get running? Just do a Google search of "virtual runs" and you'll find a ton of options.
If you were training for the Louisville Triple Crown of Running, you can still complete the Allstate Hot Chocolate 15K or 5K virtually. Find out more info here.
Go try something different this week and let us know how it goes!
If you have any questions or want to send us your workout plans, text us at 502-582-7220!
WEEK 1: How to get started
In this first week, we wanted to focus on tips for making working out from home possible and (maybe) even fun. We think these five tips are great to get started.
- Take advantage of free resources. We tried out this workout, but there are all kinds of options on YouTube.
- Find a buddy to hold you accountable. It’s a fun way to stay motivated and to socialize during these socially distant times. Our producer Kirin also frequently pushes us to join her for yoga! #Zen #Ohm
- Use technology to workout together. We did our workout via FaceTime so we could encourage each other without being in close quarters.
- Try to make this a part of your routine. It doesn’t have to be every day, but exercising consistently might build a healthy habit that outlasts the pandemic.
- Be mindful of your neighbors. Especially if you live in an apartment. No one likes to feel like they live below a stampede of wild animals. Try searching for "low-impact" workouts to keep the noise level down.
Again, these are pretty much pro-tips from people who aren't pros, so take everything with a grain of salt and make sure that whatever you try fitness-wise is what's best for you and your physicality.