Are you looking for ways of staying active at home through lockdown? ASICS Ambassadors have you covered with some of their top methods of working out from the comfort of home - no equipment needed. Staying active during this time will benefit you in a number of significant ways, from helping to maintain a more positive mindset and providing more restful sleep, to offsetting all those snacks. Find some inspiration in the workouts below.
Sarah Cowley Ross' Bear Crawls & Body Weight Squats
20 mins will get you puffing!
On the minute go for 10 rounds with a 2 minute break and then 8 rounds.
- Bear crawls (the length of a hallway or lounge). Crawl on your hands and feet trying to keep your pelvis as low to the ground as possible.
- Body weight squats x 10
RALPH CABANSAG'S FULL-BODY 30 MINUTE WORKOUT
Warm Up: 5-minute jog
Bench Set: 60 seconds each x 3 rounds
Using a park bench or stairs
- Step up or toe taps on the bench
- Inclined pushups
- Squat jumps
- Tricep dips
- Single leg lunge (right)
- Single leg lunge (left)
Run Set: 5 rounds
- 40 seconds all-out fast run
- 20 seconds recovery
Abs Set: 5 rounds
- 30 seconds crunches, 30 seconds hold the crunch
- 30 seconds scissor kicks, 30 seconds hold with feet and shoulders off the ground
- 30 seconds plank jacks, 30 seconds hold
Claire Turnbull's Fighting Fit Workout
30 minutes
4 rounds
20 repetitions each time
- Jump squats
- Push-ups
- Side holds (hold 45 seconds each side)
- Lunges holding weight (if you have them)
- Triceps dips (using the couch/chair)
- Sit-ups
- Plank (hold for 45 seconds)
Richie Hardcore's Conditioning + Full-Body Strength
45 Minutes
Warm Up: Jog or Skip for 5 minutes
3 rounds of each exercise
- Mountain climbers x 10
- Push up to downward dog x 8
- Ankle rolls x 10
- Leg swings x 10 each side
Main Workout
- 20-25 minute run 60% effort to start
2-3 rounds of each
60 seconds rest after each movement
- Squat x 12-15
- Push Up x 12-15
- Leg lifts 12-15
- Front Plank x 60 seconds
- 5 minute walk or jog to cool down
- Stretch
Lorraine Scapens' Abs & Arms
20 minutes
With water-bottles or canned food as weights and a chair.
Complete 3 rounds
Warm Up
- Squat to press x 10-15
- Mountain runs x 30
Main Workout
- Plank with leg lifts x 16-20
- Tricep dips x 10-15
- One arm shoulder press x 10
- Bicep curls x 10-15
- Twisting side plank x 10
- Leg slides/Drops or lowers x 12
Interested in more inspiration for staying active? Visit our Knowledge Base to learn about running - we cover some of our best training tips, injury prevention, and choosing the right running shoe for you.
