Hodzii is our hard working Membership Secretary, an “out of country” team mate who frequently comes over to compete for us.
What are the rules for lock down in your country?
In Egypt we have curfew from 7:00pm to 6:00am, all sports clubs are closed as well as gyms, so we have no access to pools and gyms.
How are you coping with being out of the water?
I have prepared a home gym for myself: a stationary bike, pull-up bar, kettle bell 14kg, medicine ball 5kg, dumb-bells 2 kg, and dryland resistance chords.
What do you miss most?
I miss swimming badly, I miss my pool at Gezira club, I miss being in the water.
Do you have a daily fitness routine?
Yes I do, I cycle on my bike for 40 mins, then warm-up my joints with Vinyasa Yoga (5 rounds Sun Salutaions-A, 5 rounds of Sun salutations-B), then I do a circuit training of 10-12 exercises for 4 rounds consisting of (core/Abs, cardio, shoulders exercises), then I finish with Yin Yoga (stretching exercises). I try to run outdoors once a week for one hour using the strategy of run-walk (run 1 min – walk 30 seconds)
Any recommendations for team mates?
Well my recommendations is to focus on healthy food, no junk, no sweets. Try to move your body daily during lockdown even if u can only do jump on the spot for 30 minutes.
I recommend the following exercises and being adjusted to your level:
Jumping jacks with punch 30 rep x 4 rounds
Run knee to fist 30 rep x 4 rounds
Plank 1 minute x 4 rounds
Side planks 40 sec each side x 4 Rounds
Push-ups (flat or inclined) 10 x 4 Rounds
Pull-ups 5-10 reps x 4 rounds
Dead lift with kettle bell 20 x 4 Rounds
V-Sit ups w/medicine ball 20 x 4 Rounds
Lateral raise with dumb-bells 30 x 4 Rounds
Front Press 30 x 4 Rounds
Up-Right row 30 x 4 Rounds
Which competitions have you missed/will you miss and how will that affect you?
I have missed the GBs. Well I am upset that I am away from the water but that is the case with all swimmers around the world, I can’t complain.
How is your partner/family/housemate coping with you not swimming?
I believe my parents find me in a much better mood when I am swimming.
What are you most looking forward to when you can get back in the water?
My needs are simple, I just want to be back in the water. Swimming is a blessing in our lives we should really appreciate it and be grateful that we had the chance to be competitive masters swimmers.