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Home workout
Kelly Sikkema

Best home workouts and fitness programs to follow online

WOFH: workout from home

By Charmain Tsoi
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Sticking to a regular exercise regime has become a much harder task without the physical space. Even so, we have to understand that these are some interesting times we live in. Maintaining healthy habits and a fitness routine in any way possible is more important than ever, especially for staying sane while staying in. There are a handful of fitness studios in Hong Kong that are adjusting and continuing to offer — from a distance — community and guidance, encouraging daily movement and helping people stay healthy. 

Here are our top five Hong Kong-based home workout programmes to suit every age and interest that you can follow remotely right now and in-studio when they reopen! While we're not sure how long this will go on for, we also know that this isn't forever. As we near the end of the city's second week of gym closures, we encourage you to show support and love for local businesses in whatever way you can, these guys are the heart and soul of our communities.

RECOMMENDED: Wanna get out while keeping your distance? Check out these Hong Kong jogging spots.
Lights Out Boxing Club
Lights Out Boxing Club
Photo by Lights Out

Lights//Out

You can now hit those ones and twos at home. Lights Out boxing studio is bringing the experience to you, offering two live stream Zoom classes a day (12pm and 7pm) during the week as well as two morning classes on Saturdays and Sundays (10am and 11.30am). Each class is 45 minutes long and guided by one of their in-house instructors. These are no-equipment bodyweight workouts, designed to be conducted in a small space. All classes include the classic six-punch combination. The format will vary depending on the class type which include Box Beat, Box Core, Booty Box and Rhythm Box.

You can book online for a minimum donation of $50, which goes towards supporting their trainers and company operations during this time. Follow the Lights Out Facebook page for class schedule and updates. 
Coastal Fitness Performance Training
Coastal Fitness Performance Training
Photo by Kin Ho

Coastal Fitness Performance Training

A renowned strength and conditioning facility not only in Hong Kong but throughout Asia, Coastal Fitness offers something for everyone regardless of whether you’re brand new to fitness, just want to look good naked or are a competitive athlete.

For those looking for a progressive training programme in a time of corona and gym closures, Coastal's Gymless programme is the answer. Gymless is five workouts a week with two active recovery days. Each session can be performed in under an hour. Once you've signed up, you get access to the programme, the movement videos, the online community and the tracking software, all housed on an interactive platform.

The workouts have scaling options as well as equipment subs, utilising bodyweight movements and loaded exercises through the use of items found in the household. The best part: it's free. For coaches' tips and more, follow Coastal's Instagram page.

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Flex Studio
Flex Studio
Photo by Nahuan

Flex Studio

The Flex community is alive and kicking as they are currently running up to ten online classes per day via Zoom, ranging from pilates and barre, to yoga and reformer classes (for those with machines at home), each focused on improving one’s flexibility and strength. The equipment needed varies by class and can include blocks, towels, straps, chairs – with DIY alternatives you can easily find at home – but most don’t require any equipment at all. You can check out the full schedule here

Flex is offering first-timers with a complimentary semi or private online session until April 15, as well as 50% off your first live stream class until the end of the month.  
kita yoga-fb-17-02-2020
kita yoga-fb-17-02-2020
Photograph: Courtesy Kita Yoga

Kita Yoga

Our favourite cosy neighborhood yoga studio is offering vinyasa-based classes in the most intimate space of all: your home. Kita Yoga is hosting three live stream classes a day (7am, 12pm and 7pm) during the week and two on Saturdays and Sundays (9am and 6pm). Classes are $50 and you can 'reserve a mat' by signing up here. You will receive login details for your Zoom class a half hour before it begins.

Stay connected with the Kita community via Instagram as you continue to #namastayhome.

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Rugbytots
Rugbytots
Photo by Martina Stevens

Rugbytots

With schools and childcare centres closed temporarily, Rugbytots is still committed to their goal of producing happy, healthy children through their rugby play programme. Like their regular classes, the Facebook live classes are led in real-time by the engaging and energetic coaches. Children are guided through a play session where they will practice sport movement patterns in imaginative ways (and occasionally, in costume).

They have substituted the equipment for a few everyday household items. During the online classes, your Rugbytots can still expect to have all of the fun while learning important movement skills. Starting April 20, they will be increasing their classes to three times a week (Monday, Wednesday and Friday). Join in on the fun via the Rugbytots Facebook page.

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