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Exercise in the Time of Coronavirus

Our routines have changed dramatically since the outbreak of COVID-19 - and that includes our fitness routines! It's hard to stay motivated when gyms and pools are closed, but working out is one of the best things we can do to maintain our mental and physical health.

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If you fell off the workout wagon...

We pulled together some quick workouts that require minimal space and little to no equipment. Start by incorporating a few of these workouts in your day when you have some free time or need to take a break from work!

  1. Plank: Planks are an incredible full body workout that you can do just about anywhere. If you want to mix it up or get an extra challenge, try a variation: high plank (on your hands instead of elbows), side plank, and back plank!

  2. Pull-ups: Pull-ups are great for strengthening all of your upper body and core. We recommend getting an inexpensive pull-up bar to hang from your doorway. (If you are a beginner and can’t do one full pull-up, follow this guide for building your way up!)

  3. Burpees: You can make this exercise more fun by competing with one of your friends or family members. Set a timer for a few minutes and see how many you can get with the given time; then compare your number with your partner.

  4. Resistance band moves for glutes: This site gives a great list of different workouts you can do with resistance bands, along with a short clip of what the move should look like.

If you are looking for full guided (FREE!) workouts...

  1. Lilly Sabri has really great 30-45 minute HIIT workouts for full body and targeted areas.

  2. Fitness Blender has an incredible selection of weightlifting videos that don’t require large equipment. For a harder workout, you might want to pull out some dumbbells, a resistance band, and a kettlebell.

  3. Madfit is probably the Quarantine Workout Queen. If you haven't tried her videos yet, here's your nudge! Her ab workouts are especially good, and most of her workouts are equipment free.

  4. Natacha Océane has intense HIIT workouts that are only 15 minutes and are guaranteed to leave you dripping with sweat.

  5. has a huge selection of videos aimed at building muscle.

And, you're off! We hope you enjoy these free resources as much as we do. Remember, be gentle with yourself! Consistency is key - have fun so you keep the momentum. And when you're ready to return to the pool, check us out at Zone Swimwear for custom swimsuits and custom apparel for your team!



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