Workout of the day: March 23

It’s important to get our bodies moving, even as we practice social distancing. Exercise helps us sleep better at night, is good for our immune function, and provides valuable endorphins! Copeman Healthcare kinesiologists recommend getting at least 150 minutes of moderate or vigorous activity per week. While we may not be going to the gym, attending yoga classes, or going for our Sunday morning group runs, it doesn’t mean we can’t perform simple exercises at home that allow us to work up a sweat!

Copeman Healthcare kinesiologist Keenan Gough has put together this workout that you can easily do at home- no equipment necessary. The workout consists of 2 circuits, each repeated 3-4 times.

The low down:

  • Start with a dynamic warm-up
  • 40 seconds per exercise
  • 10-15 second rest between exercises
  • Complete each of the two circuits 3-4 times
  • 40-60 second rest between circuits (or as needed)
  • Finish with a cool-down of static stretching

The workout


Set a timer for 5 minutes, and perform the following exercises for your dynamic warm-up:

  • Jumping jacks
  • High knees
  • Stationary squats
  • Jump rope

Circuit 1: 3-4 repetitions


  • Wall sit for 40 seconds


  • Side plank for 20 seconds each side (can be done from feet, or knees)


  • Sideways bear crawls 20 seconds to the left, 20 seconds to the right


Circuit 2: 3-4 repetitions

  • Mountain climbers for 40 seconds (off sturdy chair or floor)


  • Eccentric push ups for 40 seconds (slowly lower to ground, plant knees, push up, raise knees, slowly lower and repeat)


  • Bent over rows for 40 seconds (use a moderately heavy object you can safety hold on to!)

Thank you for practicing safe social distancing by working out in your homes. Together we can keep our communities healthy by ensuring that we limit the spread of COVID-19. If you have any questions about the workout, please feel free to contact Copeman kinesiologist Keenan Gough at