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almost 3 years ago by Dana Sopah
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covid19 , coronavirus , digital recruitment , fitness , workout , exercise , work from home

I am the sort of fitness enthusiast who cringes at the thought of running, burpees, jumping jacks and other high-intensity workouts. I’ve always enjoyed working out at my own pace and ensuring that my workout formation is targeting the right muscles.

Now that we’re all in WFH mode, there’s absolutely #noexcuse for me not to put aside an hour a day, six days a week, to get my sweat on. Thought I’d share some of my workouts that you could do in 30 mins or under.

Tricep dips

This is the most common workout you can do at home that builds arm and shoulder strength.

  1. Simply sit on the edge of a chair while planting your hands firmly on the chair by your hips.

  2. Press into your palms to lift your body and slide forward just far enough that your butt and back are past the edge of the chair.

  3. Lower yourself until your elbows are bent between 45 and 90 degrees.

  4. Slowly push yourself back up to the start position and repeat.

Recommended repetition: 20x 3 rounds

Forward lunges

A great beginner move that develops your lower body strength and endurance. I do this with my hands up in the air holding a towel. This way, I am also engaging my core.

  1. Grab a towel.

  2. Stand tall with feet hip-width apart.

  3. Take a big step forward with right/left leg. Start to shift your weight forward so your heel will hit the floor first.

  4. Lower your body until right/left thigh is parallel to the floor and the other leg is vertical.

  5. Press into right/left heel to drive back up to starting position.

  6. Always remember to keep your back straight throughout this workout, we don’t want a lower back ache after this exercise.

Recommended repetition: 15x each leg 3 rounds​​

Air Squats

A natural bodyweight movement which is great to target your glutes, hamstrings and thighs. I do this with a towel over my head just so I can work on my core as well.

  1. Keep your feet shoulder width apart and pointed straight ahead

  2. Keep your upper body upright with your shoulders back

  3. Keep your knees externally rotated

  4. Go down and aim to go below parallel

Recommended repetition: 15x 3 rounds 

Bicycle alternate leg towel pass

I find this workout truly effective to strength the core areas. Don’t get me wrong, there are other workouts that is as effective, but this one’s my personal favourite.

  1. Sit in a V shape and bend your knees to 30 degrees so your feet is off the ground

  2. Hold on to that pose and slowly straighten one leg while you pass over the towel below the bent knee and grab the towel using the other hand

  3. Repeat the same movement for the other leg

To keep your back straight and control your core to help you to stabilised while doing the movement.

repetition: 1 min x 3 rounds


I usually do this on a chair with a dumbbell between my feet – but since the gym is no longer accessible , I had to modify V-ups with a towel over my head and bring it over my knees when I come up.

  1. Lay down flat on the mat

  2. Stretch your hands above your head; as shown in gif (with or without the towel)

  3. Lift your head and shoulder off the ground

  4. Come up with your knees bend towards your body

Recommended repetition: 1 min x 3 rounds

Finally, the workout that will guarantee your muscles to be sore even days after: Single arm Reverse Pullover/ Sliding Pulldowns

I would say one my least favourite yet effective workout that targets much of your back muscles. If you own sliders, use it! Otherwise, the towel could do the work.

  1. Position yourself in a push up position (highly recommend with knees on the floor, (unless you’re a fitness legend then do it with in a normal push up position)

  2. Place your left/right palm on the towel/slider

  3. As you go down to a full range push up position, push the hand with the towel/slider forward diagonally

  4. Pull the hand with the towel/slider back to the original position

  5. Repeat movement for the other side

Recommended repetition: 10x each hand 3 rounds