Many of you are experiencing either mandated or self-quarantine. But if you are COVID-19 symptom-free, exercise can help manage stress, increase immunity, and keep you from putting on extra weight during these turbulent times. Coach Fola has created this second week at home workout for all of us to stay fit and healthy while we self-quarantine to flatten the curve.

We all know that stress hurts our physical health, for some of us this includes ‘stress eating” but all of us feel the effects stress has on our body. Our body’s stress response also suppresses the immune system according to Harvard Health Publishing, which none of us need right now. They also reported that the buildup of stress can contribute to anxiety and depression, but that developing healthier ways of responding to stress is a good option.

One of those healthy ways to respond to stress is exercise. According to Harvard Health Publications, “Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

An abstract published in the Journal of Sport and Health Medicine confirmed last year that moderate exercise of fewer than 60 minutes enhances immune defense activity and metabolic health while also keeping stress hormone levels low. So who is ready for a workout that will increase your immunity while decreasing your stress?

Remember that any use of cardio equipment in these videos can be substituted with the same amount of time on whatever equipment you have at home. No cardio equipment? No Problem! The workout just needs any aerobic exercise for that same amount of time in Coach Fola’s instruction. You can mix and match any of the following aerobic exercises as a cardio machine replacement:

  • Jump rope/air jump rope 
  • Jumping Jacks (or any variation)
  • Jog in place
  • High Knees
  • Side shuffles
  • Shadow boxing
  • Walk in place

At Home Workout Week 2 Day 1

At Home Workout Week 2 Day 2

At home workout week 2 day 2 rest and stretch

At Home Workout Week 2 Day 3

At Home Workout Week 2 Day 4

At Home Workout Week 2 Day 5

These at-home workouts will be shared each Tuesday here on our Fitness blog. We’ll be sharing 4 consecutive weeks of these at-home workouts for you and your family to follow. (Did you miss week one? Watch it here.) They’ll remain on our site, so you’ll be able to refer to them, repeat a week or start over from the beginning at leisure.

At ViGOR FiTNESS, we’re dedicated to helping you achieve total mind-body fitness regardless of your access to fitness equipment or your fitness level. With that in mind, Coach Fola has begun taking custom workout requests from you and sharing them on social. Send him a DM via our Facebook page or Instagram or just email him with any equipment that you have in the house to incorporate and any mobility or other limitations that you need to work around on your fitness journey.