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VIDEO: Missing the gym, Newmarket? Try this home workout

We have to stay in shape during the COVID-19 pandemic, Newmarket athletic therapist Jen Mark encourages — exercise can seriously boost our immune system

We have to stay in shape, Newmarket! Health is obviously our number 1 priority right now. Exercise can seriously boost our immune system.

This workout requires no equipment, just your willpower. If you want to add more umph to the program, hold dumbbells, a medicine ball, a kettlebell, or a child… You can also adjust the speed – the slower you go the more work you’ll get done. 

Try 10 to 20 reps of each exercise. Repeat the circuit three to five times. Try timing yourself — the less time it takes you, while maintaining good form, the better your workout will be. 

Here is the home program:

  1. Glute bridges – 1 or 2 legs
  2. Rotating side planks
  3. Bulgarian split squats with 1 leg deadlift
  4. Frog leg planks
  5. Skydivers with shoulder glides
  6. Push ups with shoulder taps
  7. Tricep dips

Added bonus: Try a cardio burst after each round. One minute is great, two minutes is fantastic. Try running stairs, jogging on the spot, or jumping jacks. 


If you want to learn more about reprogramming your body or need guidance putting a routine together, let me know! I would love to help. 

Jen Mark is a Registered Kinesiologist, Certified Athletic Therapist, and Registered Yoga Teacher at Matrix of Motion Fitness Studios and Sports Medicine Centre of Excellence in Newmarket. Jen is the athletic therapist with the Markham Majors Bantams. Jen is also the head therapist and holistic director for the Junior Development Squad with the Men’s program under Field Hockey Canada. Jen uses her athletic therapy for exercise and manual treatments including soft tissue massage, joint mobilizations, and muscle energy. You can reach her [email protected]