From working remotely to remaining on board our ships during operational pause, in recent weeks many of us, ship and ashore, have experienced changes to our daily lives in order to help minimise the spread of Covid-19.
As heroes of ’safe and well’ the health and wellbeing of everyone during the Coronavirus (COVID-19) situation is a top priority for Carnival UK.
We understand that some of the changes you’ve had to make may have limited the options available to you to maintain your usual active lifestyle, that’s why to help you stay fit and well we’ve put together (with the help of your onboard Personal Trainers) some quick exercise programme you can do anywhere including your cabin!
Top tips for getting started
- Always train at your own pace – if you feel any pain STOP.
- Stay hydrated – have a drink to hand and make sure you hydrate throughout the day.
- Start with a good stretch – try these stretching suggestions
- Remember to stretch again at the end to release any tension in your muscles.
- Programme 1: 30 day cardio challenge
- Programme 2: 30 day full body circuit
- Programme 3: 30 day core challenge
- Programme 4: 30 minute full body circuit
- Programme 5: 20 minute stretch
- Abs challenge
OR Create your own workout using the suggested exercises below:
- Choose three exercises – try changing them up every day!
- Perform each exercise for one minute (as many repetitions as you can) then rest for one minute. This is one set. Repeat for a total of three sets.
Air Squat
Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted. Press through heels back up to starting position.
High Knee Run
Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.
Walking Lunges
Stand with feet hip-width apart. Step forward with right foot, bending both knees to 90 degrees. Drive through right heel to stand, while stepping left foot forward and dropping into a lunge on the left side. Continue walking forward, making sure back knee hovers just off the floor with each step. You can perform this move with body weight or holding two weights for an added challenge.
Glute Bridge
Lie face-up, knees bent, and feet planted on the floor. Drive through heels, contracting the glutes to send hips toward the ceiling. Your body should form a straight line from shoulders to knees. Lower back down and repeat.
Mountain Climber
Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight. Drive left knee in toward chest, then quickly step it back to plank position. Immediately drive right knee in toward chest, then quickly step it back into plank position. Continue alternating.
Russian Twist
Sit on the floor, knees bent, heels resting on mat. Lean upper body back about 45 degrees. With elbows bent and hands together, rotate torso to the right, then rotate torso to the left. Continue alternating. To make it harder, lift heels off of floor.
Bicycle Crunch
Lie face up with both hands behind head, elbows wide, and legs in table top position with knees over hips. Peel right shoulder off mat to bring right elbow toward left knee, as you extend right leg straight. Reverse to draw left elbow to right knee as you extend left leg straight. Continue alternating.
Superman
Lie face down with legs extended and hands placed on mat in front of forehead. Lift arms, chest, and legs off the floor. Contract the glutes and thighs and relax the shoulders and neck. Lower back down and repeat.
Push up
Start in a high plank position, shoulders over wrists, core, glutes, and legs engaged. Bend the elbows to lower chest to the floor. Elbows should point back at a 45-degree angle. Push back up to starting position, making sure to keep hips in line with the rest of the body. If you can’t push up without dipping hips or get chest to floor, drop to knees to build strength. Repeat.
To support you in keeping fit and well over the coming weeks you can access further stretching and exercise suggestion videos on The Insider.