Howdie! This is my first home workout film to help you stay fit, healthy and motivated during the coronavirus situation. You may not have a race to work towards right now, so this is an ideal time to work on cross-training and leg strength, while keeping your heart and lungs working too.

You don’t need any special equipment, simply put some energising music on and join in with me. Scroll down for a list of the moves in this session.

Too easy?
Make this workout more challenging by wearing a backpack with filled waterbottles in, using hand weights or tins of beans/water bottles. Do the workout twice and reduce the rest time between each move to maybe 10 secs or even no rest…see what you can do!

Too hard?
Do the alternative lower impact moves I suggest, and perform each move slowly paying attention to your form. It’s not a competition to see who can do the most reps. Do the exercise for 15-20secs rather than 30secs to give yourself a longer rest period too.

Need motivation?
Join the Covid-19k Challenge Facebook group or Strava Club to keep active and get support from fellow runners. We are running, walking or cycling at least 19k a week, sticking strictly to the current government and medical guidelines at all times (indoors/gardens if necessary).
https://www.facebook.com/groups/Covid19kChallenge/

Main work out (30secs exercise, 30 secs rest) x 2

1. Jumping jacks
2. Squats with a knee lift
3. 2 jumps forward & back
4. Lunges
5. Lie down, get up, 4 x knee raises
6. Burpees
7. 2 hops forward, shuffle back
8. Plank with mountain climbers & leg raises
9. Jump/hop around the clock
10. Squat thrusts

MORE HOME WORKOUTS

15 min HIIT home workout for trail runners

Home workout for hilly running

More home workouts for strength, stretch and stability

For a longer warm up 

Remember to cool down and stretch 

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This film is self-funded. If you found it useful, please support me on Patreon for perks & prizes http://www.Patreon.com/WildGingerRunning

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Get a Wild Ginger Running t-shirt or buff here

https://wildgingerrunning.co.uk/shop/

Book a place on my 24-26 April beginner – intermediate trail running training camp here https://wildgingerrunning.co.uk/trainingcamp/

Run in the 100-mile UTMB course over 6-days from Chamonix with me here!

https://www.tracks-and-trails.com/holidays/mont-blanc-ultra-trail-wild-ginger-running

 

 

Become a Patreon to support my gear tests and be in with the chance to win £400’s of trail and ultra running gear in exclusive Wild Ginger Running Patreon competition every single month!

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Follow me on Instagram @WildGingerRunning

Support me on Patreon for perks and prizes!

Patreon pic.jpeg

Get a Wild Ginger Running t-shirt or buff here

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Book a place on my 24-26 April beginner – intermediate trail running training camp here

WGR training camp 2020

Run the 100-mile UTMB course over 6-days from Chamonix with me here!

1 Lac du Brevent Chamonix thumbnail