Stay Fit Like a Figure Skater - A Home Workout For When You're Social Distancing

Updated: May 8


As we are all encouraged to social distance, it can be easy to lounge around, eat all your quarantine snacks, and lose track of your fitness goals. As things progress, gyms and other sports facilities around the country have been forced to close down to help stop the spread of the Coronavirus. Exercise is important now more than ever as experts say that it helps boost us physically and mentally. If you're looking for an intense home workout while you're socially distancing, try this Figure Skater's Workout that anyone can do!


Warmup:

  • Stairs. Run up and down the stairs 10x

  • Ankle Raises. 40 Per Leg.

  • Leg Kicks. Backwards, forwards, and to the side. 20 Each.

  • Walking Lunges. 20 Per Leg (or 5-6 times across your room!)

  • "Tin Mans". Walk across the floor, bring your leg straight into the air, and touch your toes to the opposite arm. Keep your standing foot flat! 20 Per Leg (or 5-6 times across the room).

  • Arm Circles. 10 forwards, 10 backwards.

  • Hip Bridge. Hold for 10 seconds.

  • Bird Dogs. 10 Per Side.

  • Plank. 20-45s.

  • Side Plank. 20-45s Per Side.

  • Side Lunge. 10 Per Side.

  • Pushups. 10 Reps

  • Squats. 10 Reps


Workout (Complete 3x with Breaks In-between)

  • 20 Squats.

  • 20 Plyometric Push-ups (You can use a chair!)

  • Plank. (60s)

  • 20 Jumping Jacks.

  • 10 Walking Lunges Per Leg.

  • 15 Supermans.

  • 20 Crunches.

  • 4 Single Leg Hops with 1/4 Turns and Landing. Both Directions.

  • 10 Mountain Climbers Per Leg.

  • 10 Lateral Lunges Per Side.

  • 10 Single Leg, Close Distance Push-ups Per Leg.

  • 15 Bicycle Crunches Per Side.

  • 8 Burpees.

  • 10 Cross Over Lunges Per Leg.


Cooldown:

  • 10s Calf Stretch.

  • 10s Standing Hip Flexor Stretch.

  • 10s Lateral Stretch.

  • 10s Hamstring Stretch.

  • 10s Lower Back Stretch.

  • 10s Chest Stretch.

  • 10s Splits. (Middle, Left and Right)



Keep checking back for more at home workouts (along with ones specific to figure skaters) to get us through these extraordinary times. The Hudson Valley Figure Skating Club is looking to support our members and community by practicing and encouraging social distancing at this time. We hope all is well with everyone in our community, and are striving to keep our members engaged while the rinks are closed. We would also like to express our thanks those in our community who are considered to be essential workers, and are putting themselves at risk in order to serve their community. We will get through this. Hope to see everyone soon!

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