COVID-19: Easy Ways to Stay in Shape at Home

It is in the news, it’s in your community, it is everywhere – the virus known as COVID-19 or “Coronavirus” has rapidly spread across the world. It is more than likely someone in your area has, at least, had contact with the virus.
With USA Swimming, USAT, the NCAA and many other major governing bodies canceling national and local events, the athletic world is coming to a screeching halt.
As additional events get canceled, schools and pools become closed for an undetermined amount of time, Swim.com aims to keep you updated on the latest information regarding Coronavirus and how it affects our sport and our community.
While you might be out of the pool for the foreseeable future, you can still stay in shape by doing some dry-land training in the comfort of your own home. USMS provides some great insight on general upper and lower body movements to do while staying dry.
Below we’ve curated three, half-hour long workouts to help you stay fit while practicing social distancing during pool and athletic facility closures.
Make sure you adjust and modify any and/or all specifications of the workouts – stay within your comfort and ability level. 
Day One: Aerobic Fitness 
For this workout, we recommend you use a jumprope – SwimOutlet has a great jumprope for just $5.
Jumprope circuit: Take just :20-:30 seconds rest between each set of jumprope/squat combo
  • 4×1:00 (:50 on/:10 off)
  • 10 body-weight squats
  • 3×1:00 (:50 on/:10 off)
  • 15 body-weight squats
  • 2×1:00 (:50 on/:10 off)
  • 20 body-weight squats
  • 1×1:00 (:50 on/:10 off)
  • 25 body-weight squats

Abs circuit: Take less than :20-:30 rest between each exercise

  • Two rounds:
    • 10 crunches
    • :30 plank (1 perfect push-up every :10 seconds)
    • 20 flutter-kicks
    • :45 plank (1 perfect push-up every :10 seconds)
    • 30 crunches
    • 1:00 plank (1 perfect push-up every :10 seconds)
    • 40 flutter-kicks
    • 1:15 plank (1 perfect push-up every :10 seconds)
    • 50 crunches
    • 1:30 (1 perfect push-up every :10 seconds)
    • 60 flutter-kicks

Cool Down: 10-15 minutes of comfortable stretching

Day Two: Strength & Power

The Global Triathlon Network has a great video outlining some swimming-related dynamic warmups, all of which are geared towards highlighting swimming muscles and can get you ready for a great dry-land workout!

Warmup with some or all of these exercises – take 10-15 minutes to stretch out and get loose as you sprinkle in these movements.

Power Circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!

  • Three rounds:
    • 10 burpees (with or without a push-up)
    • 10 squats
    • 10 push-ups (modify as needed)
    • 10 lunges
    • :30 plank
    • 10 squat-jumps
    • 10 lunge-jumps

Abs Circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!

  • Three rounds
    • 30 leg lifts
    • 1:00 flutter-kick
    • :30 wall sit (knees and ankles lined up and back against the wall)
      :30 second plank
    • 20 V-ups

Cool Down: 10-15 minutes of light, comfortable stretching

Day Three: Anaerobic Fitness

USMS has a great video outlining some simple exercises to help strengthen your shoulders as you might be staying out of the water.

Jumping Warmup: Roll through some light jump-rope or jog in-place to get the heart-rate up and body moving

  • Two rounds
    • 3×1:30 (:30 on/:15 off/:45 on)
    • 10 arm-swings each arm
    • 2×1:30 (:45 on/:15 off/:30 on)
    • 10 arm-swings each arm
    • 1×1:30 (1:00 on/:30 off)

Speed circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!

  • Three rounds:
    • 20 mountain-climbers (in plank position)
    • 10 push-ups
    • 20 in-and-outs (like mountain climbers, but bring both feet up to hands simultaneously)
    • 10 squats
    • 20 lunge-jumps
    • 1:00 plank (with 1 push-up every :10)

Cool Down: 15-20 minutes of light, comfortable stretching

One thought on “COVID-19: Easy Ways to Stay in Shape at Home

  1. I’m taking this as an opportunity to pick up some miles in the running shoes again, combined with working on flexibility which I’ve sorely lacked for a while. Some great callisthenics routines on Youtube to learn and build from. Pools are closed for a month which is tough but I’m excited to go back stronger and with a much more pliable body which I’ve always suspected held back my swimming (especially wall work).

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