Worth leaving the sofa for?

The post-covid workout

Putting a post-covid workout to the test

Commissioning editor Eilidh Hargreaves is looking to get back on her feet after a bout of suspected coronavirus. Will this twoweek programme do the trick?

Former Australian international pole vaulter Amanda Bisk is a qualified exercise physiologist, elite athletics coach and yoga instructor with more than 20,000 Youtube followers. She runs a paid-for workout app called Fresh Body Fit Mind, but in the midst of lockdown has created a free 14-day workout series on her Youtube channel, comprising 15-minute daily workouts.

This is great for people like me who, at the end of week 12 of the restrictions, are feeling sluggish – in my case, due to post-viral fatigue after suffering from suspected Covid-19. I usually follow a strict workout plan, but with my capacity reduced, I was looking for something easygoing, yet structured, to help me get going again. It’s also good for people who want to get fit from scratch, so are after something that is disciplined but fun.

What does the series entail?

It’s all too easy to hammer out your favourite workout on repeat, but the smart way to train is not to burden the same muscle groups day-in, day-out. This is a reality Bisk happily understands, and so each session tackles a different area and energy system. These range from full-body HIIT (day one), to lean legs and toned glutes (day nine) and fun yoga flow (day 14). While the combination of themes offers something new every day, it is a holistic programme that will boost muscle tone, increase flexibility and heighten energy levels.

What makes it different from other online workouts?

Bisk has specifically targeted #stayhome issues, from mood to back pain, with sessions such as de-stress yoga flow and a good posture workout. These are tools you can use whenever you need them.

Do you need to be super-fit?

Absolutely not. Nothing in these workouts involves anything complicated or particularly hard. Bisk will guide you through crunches and planks, and I found her manner pleasant and professional. If you are looking to build baseline fitness, this is a great place to start. If you are already super-fit, then this is an ideal supplementary workout.

How much space and equipment do you need?

The space of a single exercise mat will suffice for all 14 of the workouts. No equipment is needed other than a mat, so it’s ideal if you’ve got limited room or don’t want to buy lots of gear.

Will the workout get me fit?

This is a fantastic, high-quality starter and supplementary pack, but 15 minutes of exercise per day cannot get you fit on its own. I would follow Bisk’s workouts as a wake-up call in the morning, or a refresh around lunchtime. Doing this in conjunction with a daily walk, run or cycle will ensure you are putting enough cardiovascular work in, as well as getting muscle tone and a full body stretch.

One of the big issues with many online workouts is that a lack of genuine coaching and feedback can lead to injury. I found it very helpful that Bisk has a number of additional videos geared to counter this problem. These include squat and lunge fixes to stop knee pain, and modifications and prevention exercises for wrist pain.

Will you carry on doing the workouts?

Alongside a reduced version of my usual fitness plan, Bisk’s workouts have provided a welcome lunchtime break and helped my fatigued body return to stronger, more flexible and happier form, and I think I’ll keep them up. Amanda Bisk’s Fitness Lockdown Challenge; youtube.com