Stuck in quarantine? The 28-minute workout you can do at home to maintain your physique – and the food to accompany it
- Personal trainer Georgio Batsinilas has shared the six exercises to do in isolation
- The Australian government has ordered all travellers to self-isolate upon return
- During this time they can keep healthy by following the FitazFk 28-min routine
- It involves air squats, push ups, knee ups, towel rows and butterfly sit-ups
- Coronavirus symptoms: what are they and should you see a doctor?
Since Australian Prime Minister Scott Morrison announced that all international travellers will have to self-isolate for 14 days upon returning to Australia, the country’s gym-goers have wondered how to keep fit in the time of coronavirus.
Personal trainer Georgio Batsinilas, who is based in Brisbane and co-founded the FitazFk workout guides, said there are six simple exercises you can do that don’t require any extra equipment and will keep your body sculpted and lean.
While the regime itself will only take 28 minutes to complete, it’s imperative that you warm up and cool down as part of the exercise program.
While the regime itself will only take 28 minutes to complete, it’s imperative that you warm up and cool down as part of the exercise program
‘The warm up can simply be one minute of star jumps or skipping combined with a series of dynamic stretches,’ Mr Batsinilas said.
These stretches, which should be done over a period of three to five minutes, include clockwise shoulder rotations, anti-clockwise shoulder rotations, alternating anterior arm swings, alternating ankle touches, leg swings left and then right.
Once your body is warm create some space in your home to complete the remaining exercises.
If you’re a beginner you’ll do three sets with 10 reps each, if you’re an intermediate you’ll do three sets with 14 reps each and advanced will do three sets with 18 reps.
Personal trainer Georgio Batsinilas said there are six simple exercises you can do that don’t require any extra equipment and will keep your body sculpted and lean
Once your body is warm create some space in your home to complete the remaining exercises
To start with, air squats will kick-start your glutes and raising your arms simultaneously will stabilise your core.
Follow this with push ups, which work the majority of your muscle groups including arms, shoulders, chest and legs.
‘Knee ups on a chair or box of some sort works your glutes again and raises your heart rate with a small amount of cardio,’ Mr Batsinilas said.
Working out in your home with minimal equipment is far simpler than you think, it just requires some imagination (pictured)
Now find a towel and ‘row’ with it, pulling the ends taut as though it’s a barbell and keeping your spine straight as you lean forward.
Follow this up with a reverse lunge, ensuring your eye line is straight and your knees track evenly over your toes, and end with butterfly sit ups.
Cool down by doing static stretches to target your calf, hamstring, quad, chest and back.
This full body workout will keep you toned during the pandemic so long as you’re also supplementing with a healthy diet.
While Mr Batsinilas would ordinarily advocate for eating as many wholefoods as possible it isn’t possible to stock up on fresh food when you’re in quarantine
While Mr Batsinilas would ordinarily advocate for eating as many wholefoods as possible it isn’t possible to stock up on fresh food when you’re in quarantine.
So instead he recommends eating lentils to keep your iron levels high, investing in frozen fruit and vegetables and even protein powder if meat isn’t available.
‘Pasta and rice are not essentials although they do keep you fuller for longer,’ he said.
From what he has seen in the fitness realm Mr Batsinilas HAS NOTED that Australians are coming together as much as possible to slow down the spread of COVID-19.
‘We’ve been deep cleaning our gyms twice a day and our clients are really thankful for that,’ he said.