At-home workout tips and tricks if you’re in self-isolation

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At-home workout tips and tricks if you’re in self-isolation

No Peloton? No problem.

Although many boutique studios and gyms remain open during the COVID-19 pandemic, public health officials have suggested we practice “social distancing,” which means also avoiding group fitness classes.

But finding the motivation to break a sweat at home can be tough, especially in New York, where small spaces mean minimal equipment, and close quarters means any move that requires jumping makes you that neighbor.

And when you’re cooped up working from home, it’s particularly important to keep moving. “Working from home can create extra tension and stress, and even short bursts of exercise can help release energy, relieve stress and improve your mood,” Equinox trainer Colleen Conlon, 27, tells The Post.

Fortunately, we’ve reached the Golden Age of at-home fitness, with high-end (and high-quality) offerings like Peloton and Mirror getting new competition: SoulCycle’s new at-home bike ($2,500) just became available for preorder. Spin classes stream with the Variis app, which also includes other workouts by Equinox trainers, and will start rolling out this spring. And apps like Obé (starts at $27 a month or $199 a year) bring boutique studio-quality classes — from sculpting to dance cardio — right to your screen.

So don’t fret; working out at home doesn’t have to be a drag. Here, Equinox’s Conlon, who also teaches on the new Variis app, and Fithouse instructor Tiffani Robbins, 34, who’s featured in hundreds of Obé videos, share tips and moves to help you feel accomplished and strong in between work-from-home deadlines.

Make space
Conlon recommends cleaning up — at least what’s in your eye (or camera) view. “I’m notorious for throwing clothes all over the place, but if I’m taking the time to work out in the apartment, I will clean the space first to clear my mind,” she says.

Open a window
“Fresh air helps to wake me up and get ready [to work out],” Conlon says. “If it’s cold out, I’ll put on a diffuser with eucalyptus or peppermint.”

Squeeze it in . . .
“Every little bit counts, so do what you can,” Robbins says. “You can do squats anywhere. Even a 10-minute express workout counts.” She recommends peppering in a few pushups throughout the day between deadlines — aim to do 25 to 50 in total.

. . . But give yourself a break!
“You don’t have to force it,” Robbins says. “If you don’t feel like working out, encourage yourself to start with five minutes, and, if you’re still not in the mood, give yourself permission to stop. Most likely, though, you’ll want to continue. Endorphins are magic.”

Try Tiffani Robbins’ 10-minute equipment-free arms workout

“You don’t need anything except a mat or a soft surface,” she says.

To fight the home office hunch, try this row, which helps open shoulders and strengthen the back.

Bent-over row with dumbbells
Hinge forward at your hips keeping your shoulders slightly higher than your hips and your back flat. You should feel a slight stretch in your hamstrings. With one dumbbell in each hand (Conlon suggests anywhere from 5 to 10 pounds), let your arms hang loosely in front of you. Pull the weights up to your chest, bending your elbows toward one another behind your back. Squeeze at the top and lower the arms. Do 15 to 20 reps, and aim for three to five sets.

Source: https://nypost.com/2020/03/16/at-home-workout-tips-and-tricks-if-youre-in-self-isolation/

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