Home ECONOMY Workout from home and stay healthy – KBC

Workout from home and stay healthy – KBC

by biasharadigest

Workout, eat well, stay home and stay healthy

Image courtesy pexel.com

There’s an unprecedented need to stay at home, now more than ever. As the government tries to contain the spread of COVID-19 or commonly known as the Coronavirus, we too must do our part where we can. In this case, it means staying at home.

KBC Radio_KICD Timetable

Having said that, this doesn’t mean that you can’t stay active. There are plenty of workouts you can do from the comfort of your home or an area around it. If you have kids, don’t worry, you can make it fun for them too.

If you need extra motivation to get you started, you should follow Mitchelle Adagala on Twitter, Instagram and Youtube for all the stay at home workout motivation you need during this period.

How to stay active

Go for a walk or go for a run

The curfew is set from 7 pm to 5 am; that gives you an hour from 6 pm to 7 pm for an evening jog or any hour from 5 am for an early morning run/walk. The point is to avoid crowds and make sure you’re social distancing.

Do exercises using your body weight

Bodyweight exercises mean that you don’t need any equipment, just your body weight. Here are 15 you can do and repeat for a 30-minute work-out.

Squats – 30 reps or set a timer to 60 seconds


Lunges – 30 reps/ 60 seconds


Lateral leg raises – 15 reps/30 seconds; repeat with other leg


Skater hops – 30 reps/ 60 seconds


Donkey Kicks – 15 reps/ 30 seconds; repeat with other leg


Mountain Climbers – 30 reps/ 60 seconds each leg


High Knees – 30 reps/60 seconds


Push-ups – 60 seconds


Burpees – 60 seconds


Bicycle crunches – 60 seconds


Sit-ups – 30 reps/60 seconds; repeat with other side


Always remember to hydrate and warm-up before any exercise.


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