Home Fitness Tips from Team SA with Shanna

By guest staff contributor: Shanna Scafuri 

With everything going on in our world today, it has been a necessity for me to maintain some type of home fitness in my daily routine. I’m the type of person that thrives on structure, so each night before I head to bed, I roll up my rug in my living room, re-arrange my furniture and set-up my ‘at-home gym’ for my workout the next day. I still rise at around 5:20am most days and write my workout for the day on a whiteboard. This routine is how I keep some sense of normalcy for both my physical and mental well-being during Covid-19.

Before I give you a workout from home to get your heart rate up and get your sweat on, I think it is important to say that prioritizing rest and recovery is going to be key in getting those #quarantinegainz or just maintaining your current fitness level. Even though your physical activity levels may be decreased in quarantine, going all out in your workouts 7 days a week will create more stress on your body rather then relieve any while exercising!

The other thing I want to mention is the ‘motivation’ factor. Here is the truth; you are not always going to be motivated to exercise, whether it be at the gym when you can access it again or in your home. Just show up. Start slow and get some type of movement in; it is rare after a workout to think ‘I wish I didn’t exercise today.’

Below is an example of an at-home conditioning workout that I have done during quarantine. All you need is a pasta pot or something of similar height; I try to keep things relatively simple so it doesn’t get too overwhelming for me. Modifications are also included in the demonstration and if you have any questions, please don’t hesitate to reach out to me (sscafuri@wearesa.org)!

PS I post new workouts on my personal Instagram each day, so give me a follow if you want more content (IG: Shanscaf)!

Shanna’s home workout 1:

:45 on :15 rest, cycle through 5 — 6 times

  • lateral shuffle
  • elevated pushup-plank
  • in-out drop squat
  • elevated toe-tap
  • steering wheels
shanna demonstrates a plank at home

Shanna demonstrates a plank using a cooking pot for elevation.