Follow-Along-Workout-While-Self-Isolating-Ivana-Chapman

Follow Along Workout While Self Isolating

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Are you looking for a follow along workout you can do while self isolating?

Watch this video and I’ll show you a full body routine that you can do at home.

Hey, it’s Ivana, helping you to get fit, healthy and strong.

Welcome to my channel.

Today’s workout is going to be a body weight only routine that you can do in a small space.

This is kind of what I’ve been doing for the last little while. I haven’t really had access to weights.

You can also make this a little bit more challenging for yourself. If you do have weights, you can add on the weights to the exercises and then I’m make it a little bit more interesting for you.

When they take it through the whole workout, including a warmup.

Stick around until the end because I’m going to summarize the whole workout for you.

The Warm-Up For The Follow Along Workout

Let’s get started with the warm up.

I’m just going to back it up here as far as I can and we’re going to walk it forward. If you don’t have much room, that’s totally fine. Just do the knees up on the spot. I’m not going to move around a lot for this and then take it to the side. We’re going to go from side to side for this just to use whatever space you’ve got.

And now let’s add the arms.

Doesn’t really matter how they go. Just get a good range of motion. Open it up, and now you’re gonna go forward and back. Just one leg, just rotating around the hips. Now let’s switch. So the other leg is coming forward and back. And now I’m back on the spot. I’m just going to have you twist from side to side.

Really loosen up the spine.

Hip Rotations

Now we’re going to do his hip rotations. I’m going in and out in a circular motion and I’m trying to get a good big range of motion. If you can’t do that, that’s fine. Just lift and turn the hip a little bit.

Arm Rotations

Okay, let’s just stop and bring the arms forward and the arms all the way back.

Now we’re going to do arms forward. Just lift them up and back down or to show you this one from the side as well.

And I’m starting to come up on my toes now so we get the ankles warmed up as well.

If you’re like me, you can probably feel a few cracks right now.

You can just stop or we’re going to alternate the arms and swinging them. This is the one of my favourite ones these days. Not sure why. I guess the lots have been feeling a bit tight. Give it a good swing. Maybe even bounce it into a tiny squat and just in and out at the front with the arms.

Okay, ready to go.

Side Lunges

So the first exercise is going to be side lunges.

Just coming out with one leg and back.

So you’re bending that knee, go down as far as you’re comfortable. Make sure that the knees traveling over top of the toe. So I like the hands here. If you do have weights, you can hold the dumbbell here or you can hold dumbbells at your side as well.

We’re just going to keep going.

I’m going to go back to the hands-up position.

Inchworms

Now we’re going to move on to inchworms.

You’re going to come down slowly and walk your hands out and then come back.

Then stand up at the top. So that’s one.

Hold your ads really tight while you’re doing this one. This is getting too hard. You can just pause here and the pushup position and then come back when you’re ready.

That’s tough.

Bulgarian Split Squat

Now we’re going to move on to the Bulgarian split squat, which is one of my favorite leg exercises.

You can make this really challenging for this. I’ve got this little step here and I’m just going to support it there.

So one leg goes in front, the other one is behind you.

Just grab whatever you have that’s not too high. If it’s too high, then it tends to throw your hips off and not too far away from the step as well. You really want to be able to drop into that position. We’re going down.

I’m going to hold my hands together again because I don’t have any weights. But if you do have weights, just hold them at your sides. I’m going to say that was 10. I think it might have been.

We’re going to do the other leg. Switch it over and on the other leg. You can bring your knee right down to the ground. Just be very gentle.

Side Plank Twists

Now we’re going to get down onto the ground for side plank twists.

These are really tricky. I’m not going to try to talk through them. We’re going to do 20, so 10 on each side and you’re just going to go from one side to the other.

You really want to hold your body tight, your abs tight as you come up.

This is your starting position.

What one foot off, either on top of the other or just in front. I prefer a slightly in front on a bare feet, so I can’t really do it any other way. Um, so now we’re going to just start, come into almost into a pushup and then switch over to the other side. So the theater just kind of turning over, hold the body tight in each position.

We’re halfway there. If you need to kind of just pause, take a little break.

You can come down there and just rest for about 15 seconds or so. Just going to get the breath back before we move on to the last exercise.

Single Leg Deadlift

Back up for our last exercise.

This is going to be the single leg dead lift. I find this one a bit more comfortable when I’ve got weights. So if you have weights, please go ahead and use them. But if not, it’s still fine. You’re just going to hold your hands down and then you’re standing on one leg

and bringing the other one back, trying to hold your appetite and then come back again. So out the back. So really focus on that support that you’ve got with that glute.

Keep moving on up there. Go ahead and we’ll switch it up to the other leg. It’s not unusual to get it wobbly on this. That’s totally fine and your muscles are going to contract to stabilize you. That’s actually a great thing.

Those are the five exercises for the follow along workout.

Now what you can do, if that’s good enough for you, great.

Then you can just do a little bit of stretching the stuff that you know that you need to do or you can repeat the whole cycle. Just rewind and then watch it through. You can follow along with me again, you can do this three times and then you get three sets.

I’ve put the follow along workout summarized for you up on the screen.

This is the whole follow along workout:

follow-along-workout-while-self-isolating

If you did three sets, then this would be a good solid workout for you to do every other day. I’ve got other workouts on my YouTube channel that you can try as well.

Enjoy the workout and I will see you again soon.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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