Middle-aged jumper’s workout plan for social distancing

The gyms are closed (as of March 17, 2020). It feels as though several parts of our lives are shutting down. In all of this, my biggest hope is that we all stay healthy. If staying out of the gym for a few weeks isolates germs and saves lives, then let’s hermit out a bit.

The trick is not losing our minds while we’re physically sheltered away. There are many things that are way beyond my control right now. It provides a great deal of peace to focus upon that which I can control.

Right now, I can’t always control where I can go and when. But I can control my reactions to the circumstances at hand. I can control how I keep moving towards personal goals within the space that’s afforded me. I can control how I use the extra time I now have on my hands–because I can’t really go anywhere.

Plyometrics, kettlebells and body-weight workouts

I’m pressing forward with workouts. I don’t have the equipment available to go full-optimal on weight training. But I do have the ability to put my muscles through some stress and to keep them working… hard.

Many months ago, I started a quest to throw down the first basketball dunk of my life. I’m not giving up that quest. Below are workout plans for the days of social distancing. What are your plans to keep moving and sane during this time of retreat?

Monday: plyometrics

Sprints6×40-yard dash
Long jumps4 sets of 6 jumps
Ninja jump tucks4 sets of 8 jumps
Jump lunges4 sets of 10 reps (both legs=one rep)
Straight-leg calf jump3 sets of 30 jumps

Tuesday: streamed yoga

Most streaming services (like Amazon Prime or Netflix) have yoga sessions to follow along with. I’ve noticed that several yoga studios and gyms also currently offer live yoga sessions online. If you’re a gym member, check your’s–might be a chance to be somewhat social and get a good, relaxing workout.

Wednesday: upper-body body-weight workout

Push ups5 sets of 10 reps. Rest 20 seconds between sets.
Supermans3 sets of 10 reps. Rest 20 seconds between sets.
Plank rotations5 sets of 10 reps. Rest 20 seconds between sets.
Air punches5 sets of 50 punches (25 each arm). Rest 20.
Overhead punches5 sets of 50 punches (25 each arm). Rest 20.
Arm circles5 sets of 50 reps. Rest 20.
I found this workout on Darebee.com. They have a cool .pdf for examples.

Thursday: plyometrics

Sprints6×40-yard dash
Long jumps4 sets of 6 jumps
Ninja jump tucks4 sets of 8 jumps
Jump lunges4 sets of 10 reps (both legs=one rep)
Straight-leg calf jump3 sets of 30 jumps

Friday: kettlebell or weighted workout

If you don’t have a kettlebell, you can get creative and substitute some other kind of weighted item. A dumbbell will work for these. A medicine ball might work (clean press might be a challenge). If I didn’t have any of this stuff, I might use the cat litter container or a big water jug.

Sumo squatSquat for 20 seconds, rest for 10. Repeat.
SwingLike a football center, hike the weight between your legs, then swing it back up to shoulder level. 20 seconds, rest for 10. Repeat.
Clean and pressStart with the weight at your side. Pull it up and “catch” it at shoulder level then press it up above your head. 20 seconds on right, rest for 10. Then 20 seconds on left, rest for 10.
Sumo deadliftLike a deadlift but with your legs farther apart of your hips. Lower the weight between your legs while pushing hips back and lowering torso. Then thrust hips forward and come back up straight. 20 seconds of work. 10 seconds of rest. Repeat.
Completing all exercises is one round. Do 3 or more rounds.

Saturday/Sunday: Get out

Yeah, I know we’re not exactly supposed to be out and about. If possible, do something solitary but out of doors. Go shoot hoops. Take a hike (my family does this weekly). Take the dog for a super-long walk. Breathe the out of doors… preferably away from people.

Be safe out there! At this time, caution is pretty badass. Keep it up!

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