Soup can fitness

With most gyms closed, and many of us isolating ourselves at home, it’s time to get creative with your fitness routine.

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With most gyms closed, and many of us isolating ourselves at home, it's time to get creative with your fitness routine. If you have weights or bands at home, that's great, but you don't need much to burn calories and stay fit. I'm going to write this article assuming all you have are the canned and frozen food you stocked up on.   

Let's combine the heart rate-rising exercises with strength work, so in 30 minutes you get a complete workout. The first thing to grab is two cans-it doesn't matter what you grab from the pantry as long as both options weigh about the same-and of course you haven't opened them up. 

If any movement hurts, avoid it. Since I'm assuming you are using light weights, like canned corn, we are going to be doing high repetitions. Each exercise you will do 20 times before moving on to the next movement. If you have trouble with form, google the exercise. 

Plank:

Start off on your hands (or on your forearms) and legs; hold the position for 30-45 seconds.

Rows:

With weights in your hand, bend at the waist, with your hands straight, against your legs; bring them up towards your back, keeping them close to your side.

Jumping jacks:

Do them for 20-30 seconds; skip the jump part if it bothers you.

Shoulder raises:

With your weights, lift your arms straight up towards your chin; stop when the weights are even with your jaw; bring them up and down slowly.  

Squats:

Sit in a chair, holding your weights however it's comfortable; stand back up; repeat. 

Run/jog:

In place for 20-30 seconds.

Canned curls (bicep curls):

With your arms at your side, keeping your elbows close to your body, bring the weights up toward your shoulders; lower slowly and repeat.  

Canned kickbacks (triceps kickbacks):

Bend slightly at the waist, elbows close to your sides and bent; bring your arms straight out behind you with your weights and then back in. 

Throw punches:

For 20-30 seconds (without your weights).

Stand on one leg:

For 20-30 seconds, and then repeat on your other leg. 

Repeat these moves 2-5 times and you can do this every other day. I also recommend using YouTube for workouts. Simple things like marching in place or walking around an empty block are great ways to keep your fitness up. I'll post easy workouts you can do at home on my Instagram page: fitwithkrit is my handle. 

As always, you should check with your doctor if you are injured or starting a new exercise routine.    

Ron Krit is senior director of the Legacies and Endowments department of the Jewish United Fund and a Wellness Consultant.



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