The proper fit

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.

Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

Elders and anyone with a compromised immune system have to be taken care of by limiting direct contact with them while making sure any contact is done after thoroughly washing the hands. One can stay connected using text messages, phone calls or video chat, as we have to avoid visiting elders at any cost.

Infected people are initially unable to realize they are, in fact, infected, as there are no symptoms. Yet they are spreading the infection to others silently.

• It is imperative to limit contact with others in one’s household, and practice social distancing from them, in separate rooms.
• Wash your hands regularly and maintain good hygiene.
• Do not share utensils or household items.
• Clean surfaces like remote controllers, handles, faucets and your phone, with mild cleaning liquids.
• Self-quarantine is required for at least 14 days.

Mastery, once a sought-after attribute, is falling out of favour, according to the 2016 World Economic Forum report, and is slowly clearing the field for employees who can:

• Have a diverse set of skills.
• Can display the mental agility to switch between tasks.
• Are able to pivot towards a new problem or activity.
• Can take on a variety of roles at a short notice.

With the value of true expertise in serious decline, and the economy evolving towards a different set of requirements from employees, the impact on college education, career paths, worker safety, employability and even the nature of work is going to be profound.

The concept of Parkour was thought of by a then-teenager named David Belle in a small place called Lisses, near Paris, France. His father, Raymond Belle was a hero fireman and acrobat. This was in the 90s, and the teenager was greatly influenced by Spiderman and Tarzan. His acrobatic ways made him a celebrity and created a huge fan following.

Parkour is a made-up word, cousin to the French parcours, which means “route.”

The world of climbing walls without stairs and jumping off rooftops without any rope or parachute is filled with risk, thrill and adventure.

It also has its own naming system. Someone practising parkour is called a ‘traceur’, someone who traces David Belle’s footsteps. A female traceur is called a traceuse.

• Jumping Jacks: 20 reps or 40 reps
• Squat: 10 reps or 20 reps
• Incline push-up: 10 seconds or 20 seconds
• Plank: 30 seconds or 40 seconds
• Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

• 40 Speed Skaters
• 10 Floor Burpees
• 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

• Reach out to a mental health professional, even if you can’t meet with them in person.
• Reframe the virus outbreak by temporal distancing, or by focusing your attention on a longer timescale.
• Try putting the outbreak in historical context (there have been many pandemics during our history).
• Limit how much information you consume about the new virus outbreak. Find the right balance between being informed and being overwhelmed.

• Try meditation or any anxiety-busting method that works for you.
• Look for things that are future-oriented and pleasurable.
• Do tasks around the house you have been putting off.
• Think of activities you can still do with your loved ones, even if you can't be with them physically.

• If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
• If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
• If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
• If you are unwell, use your energy to get better, but not to be active.
• If you are feeling better after having had the virus, return to your regular routine gradually.

• Sit on the edge of a chair holding onto the front with your hands.
• Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
• Lower your elbows to a 90-degree angle before pushing back up.

Before the pandemic, only 4 percent of the US workforce worked from home at least half the time. However, the trend of working from home had been gaining momentum for years.

It is estimated that within a couple of years, 30% of people will work from home multiple days per week.

• Before the pandemic, a lot of company management and leaders were skeptical regarding remote work. But the skepticism will go away because companies recognize that remote work does work.
• The economic impact of the pandemic will likely force employers to cut costs. They may reduce their rent by letting workers work from home instead of layoffs.
• Employers had to spend money on new technology and equipment to work from home - a departure from the norm.
• Employees themselves are also spending more money to create better home offices.
  

• When interviewing people, ask "what if" questions. It will force a person to picture multiple possible versions and make decisions accordingly. It will give a sense of the candidate's adaptability based on how many scenarios they're able to come up with.
• "Tell me about the time you were wrong," followed by "What is the most convincing argument of those who disagreed with you?" will tell you if people are willing to change their minds and consequently be more adaptable.

Unlearning is an important sign of adaptability and very useful for people who are looking for a new job.

Unlearning is challenging what you think you know and overriding the information with new data.ddsadasdasd

• Road Running: running on paved roads, paths, and sidewalks.
• Treadmill Running: easier than outdoor running and can be gentler on your joints.
• Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
• Trail Running: it takes place on hiking trails, from deserts to mountains.
• Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 

• Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
• Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
• Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
• Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
• Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.