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Personal trainer Sam Wood shares workout that will keep you toned with gyms closed for coronavirus

Leading Australian personal trainer Sam Wood has revealed why the sudden outbreak of coronavirus needn’t stop you from being healthy – and how you can look after both your body and mind from the confines of your own home.

The Melbourne-based expert, alongside the founder of Soul Alive Luke McLeod, shared the simple workouts and practices home workers should be incorporating into their everyday.

So what do you need to do?

For the founder of the 28 app, Sam Wood (pictured working out), the most important thing to remember is it is possible to work out from home, and all you need is a little bit of dedication

For the founder of the 28 app, Sam Wood (pictured working out), the most important thing to remember is it is possible to work out from home, and all you need is a little bit of dedication

THE WORKOUT

What is Sam Wood’s workout?

  • • Couch Push-ups
  • • Squats
  • • Leg Lowers
  • • Band Rows (place band under couch leg)
  • • Plank
  • • Band Bicep Curls
  • • Alternating Reverse Lunges
  • • High Knee Jog (as fast as you can)

Repeat for 30, 40 or 50 seconds with a 30, 20 or 10-second break and then complete the circuit twice, three or four times.

For the founder of the 28 app, Sam Wood, the most important thing to remember is that it is possible to work out from home, and all you need is a little bit of dedication.

‘Home workouts are very effective and require little equipment,’ Sam told FEMAIL.

‘My ideal workout that you should be doing each day is a short workout that is made up of body weight and resistance band exercises only.’

If you are a beginner, the PT said you should complete each move for 30 seconds with a 30-second rest in between and do the sequence twice.

Intermediates should complete each move for 40 seconds with a 20-second rest in between, and complete three rounds.

'Home workouts are very effective and require little equipment,' Sam told FEMAIL. One of his key movements is the squat (pictured)

‘Home workouts are very effective and require little equipment,’ Sam told FEMAIL. One of his key movements is the squat (pictured)

Sam's (pictured) workout requires you to conduct couch pushups, squats, leg lowers, band rowers (with each band under a couch leg), planks, band bicep curls and alternating reverse lunges

Sam’s (pictured) workout requires you to conduct couch pushups, squats, leg lowers, band rowers (with each band under a couch leg), planks, band bicep curls and alternating reverse lunges

If you want an advanced workout, complete each move for 50 seconds with just a 10-second rest in between, and complete four rounds.

Sam’s workout requires you to conduct couch push-ups, squats, leg lowers, band rowers (with each band under a couch leg), planks, band bicep curls and alternating reverse lunges.

You should also finish on high knee jogs as fast as you can.

dney-based founder of meditation program Soul Alive , Luke McLeod (pictured), told Daily Mail Australia in times such as now, you need to prioritise your mental health

dney-based founder of meditation program Soul Alive , Luke McLeod (pictured), told Daily Mail Australia in times such as now, you need to prioritise your mental health

THE MIND WORKOUT

How can you help your mind at this time?

  • 1. Get outside into nature as much as possible if you can.
  • 2. Practise gratitude and remember the things you are grateful for.
  • 3. Try meditation for 10 minutes each morning and download an online class or free app.
  • 4. Offer as much support to friends and family as you can during this time.

When it comes to your mind, it’s often harder to calm the thoughts whirring round in your head.

But the Sydney-based founder of meditation program Soul Alive, Luke McLeod, told Daily Mail Australia in times such as now it is vital.

‘I’m concerned that a major part of the pandemic is not being addressed, and that is the state of people’s mental health,’ he said.

‘Seeing first-hand how people have responded over the past week or so tells me we clearly need to be putting in place measures to look after our mental health right now.’

Luke recommends four different exercises if you’re feeling more stressed or anxious than usual.

‘The first is you should spend as much time in nature as you can,’ he said.

While the expert said it’s important to be mindful wherever you are, locking yourself indoors can have mental repercussions like increased worry and anxiety.

‘Think of a few places near to your home that are very open, and immerse yourself in nature,’ he said.

Parks and national park spaces are a great example, where you can enjoy the ‘healing’ powers of nature.

Luke (pictured )said you should try some meditation each morning, even if it's just ten minutes of sitting by yourself and letting your mind empty

Luke (pictured )said you should try some meditation each morning, even if it’s just ten minutes of sitting by yourself and letting your mind empty

The second thing Luke recommends is that you practise gratitude.

‘It might sound counter-intuitive at a time like this, but it can be really helpful to pull the brain out of worry and anxiety and think about something that is good and present,’ Luke said.

He said you should try some meditation each morning, even if it’s just ten minutes of sitting by yourself and letting your mind empty.

‘Meditation has been proven to help with anxiety and stress, and it can make you feel calmer,’ he said.

There are many free online or live-streamed classes available and podcasts like Headspace also help with distracting the mind.

Finally, Luke said you should offer as much support as you can to your friends and family.

‘While you might not be able to spend time with them and catch up face to face, you can pick up the phone and regularly call and check in with your loved ones,’ he said.

‘A simple chat with someone close to you can do wonders to how you’re feeling and may also give them an opportunity to express how they’re feeling.’

Read more at DailyMail.co.uk