Virtual Fitness PH

Alternative Indoor Workouts for Runners Stuck Indoors Due to a Typhoon

When typhoons hit and running outdoors becomes impossible, staying fit can still be a priority. Here’s a structured indoor workout routine to keep your strength and agility in check. This session combines strengthening exercises and plyometric drills, ensuring you maintain your fitness levels despite the weather.

Strengthening Workout

Complete 2 sets with 30 seconds of rest between each exercise.

1. 25 Squats

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair.
• Ensure knees don’t go past toes and keep your chest upright.
• Push through your heels to return to standing.

1. 25 L/R Single Leg Romanian Deadlifts (RDL)

• Stand on your left leg, slight bend in the knee.
• Lean forward from the hips, extending your right leg back and keeping your back straight.
• Return to the starting position and repeat for the other leg.

1. 15 Burpees

• Start in a standing position, drop into a squat and place hands on the floor.
• Kick your feet back into a plank position, then jump feet back towards hands.
• Explode up into a jump, reaching arms overhead.

1. 30 seconds Russian Twists

• Sit on the floor with knees bent and feet off the ground.
• Lean back slightly, keeping your back straight.
• Twist your torso to the right, then to the left to complete one rep.

1. 30 seconds Mountain Climbers

• Start in a plank position.
• Drive your right knee towards your chest, then switch to bring your left knee in.
• Continue alternating quickly as if running in place.

Plyometric Workout

Complete 2 sets with 30 seconds of rest between each exercise.

1. 30 seconds Pogo Jumps

• Stand with feet hip-width apart.
• Jump up repeatedly with minimal knee bend, using ankles to drive the motion.

1. 30 seconds High Knees

• Run in place, bringing your knees up towards your chest.
• Keep your back straight and engage your core.

1. 30 seconds Butt Kicks

• Run in place, kicking your heels towards your glutes.
• Swing your arms naturally to maintain balance.

Tips for Indoor Workouts

• Warm-Up and Cool Down: Always start with a light warm-up (e.g., jogging in place, jumping jacks) and end with a cool-down (e.g., stretching) to prevent injuries.
• Stay Hydrated: Even indoors, ensure you drink plenty of water to stay hydrated.
• Adapt as Needed: Modify exercises if necessary to suit your fitness level and avoid strain.

Conclusion

Being stuck indoors due to a typhoon doesn’t mean you have to compromise on your fitness goals. This alternative indoor workout helps maintain strength, endurance, and agility, keeping you ready to hit the pavement once the weather clears. Stay safe, stay fit, and keep moving!