Home Training

When the pandemic first hit, my family was concerned that I would go mad! Before March 2020, my entire existence included daily gross motor activity - of varying intensities. I’m on my feet five hours teaching lectures at EMU (twice a week), I led 12 fitness classes per week (demonstrating exercises and yoga poses for my students / clients. In addition, I had my own personal fitness routine, which included running an indoor track at EMU twice a week and weight lifting at my local gym. For me, fitness was best performed outside the home - it was a nice diversion from my over-scheduled work day. But once the universities and gyms closed, the activities of my typical week were greatly diminished. I had to make due with what was within my control and reach. So I dove feet first into trouble-shooting mode.

How can I maintain my daily allotment of physical fitness - and inspire others to do the same? The answer was easy - develop a quarantine workout program. Choosing simple, body-weight exercises that can be performed at home with or without equipment. This idea also spawned the start of our Urban Solace-Home Edition videos that we developed and shared with our community in partnership with the Detroit Riverfront Conservancy.

I live in a bungalow with two flights of stairs (one to my attic bedroom and one to the basement), so the following program will include stairs. However, I have added an optional aerobic component for my friends who live in single floor dwellings. In addition to my home interval training, I walked outside in my neighborhood and along the riverfront. Welcoming flexible shifts in my exercise routines allowed me to manage my wellness goals for the year (including lowering my cholesterol WOO HOO) - while saving a ton on gym membership fees. You can do it too. Whether you decide to try the suggested plan below or choose additional combinations that suit your needs, the recipe is simple get moving and have fun!

Home Program Overview: Interval Training is an efficient way to incorporate aerobic and muscle endurance exercises in short bursts. The aim is to safely increase the heart rate and target the muscles with small rest breaks. Remember: The information listed below is for informational purposes only. If you are new to regular exercise, have injuries or underlying conditions, please consult with your physician to determine if this workout is appropriate for your current health status.

Step One:

Always start with a warm-up to help gently prepare your body (heart, lungs, muscles and joints) at a low intensity prior to a higher-intensity workout. This can include walking or marching in place, low speed and impact for three to five minutes.

Step Two:

Home Training - Exercise Intervals:

Stairs x 5 flights (yes, traverse up and down the stairs, five times at a comfortable pace)

Squats x 10 repetitions (protect your knees with proper alignment)

Push Ups x 10 repetitions (full or modified on the knees)

Back Extensions x 10 repetitions (aka Supermans)

Yoga Cycle Crunches x 10 repetitions

Hip Lifts x 10 repetitions (aka Bridges)

Each exercise should be performed in a slow and controlled manner, with proper alignment and body mechanics. Avoid relying on momentum. Instead, focus on the targeted areas to allow for full range of motion and muscle contraction / engagement.

Step Three:

Cool Down & Stretch

Optional Aerobic Component - 60 seconds each

Jumping Jacks (at a comfortable pace - with or without the jump)

Walk or Jog in place

High Knees