With gyms around the world being shut down due to this novel coronavirus (COVID-19), many basements and living rooms around the world are going to be used as makeshift gyms.
If you are an iron lifer, not being able to pump iron at the gym is deflating.
I can personally feel the pain of every athlete, bodybuilder, lifter, and gym goer.
There were times earlier in my life where I did not have access to a gym.
But those times made me much more creative in how I designed my workouts.
I eventually evolved to a point where I can design workouts that can be done anywhere in the world with or without equipment.
I want to share that creativity with my iron brothers and sisters during this pandemic.
In my previous article, I went into full detail about the impact that COVID-19 is having on the world, but specifically the fitness world.
Please read that article for a more in-depth look at this COVID-19 pandemic.
How To Workout During The Coronavirus Quarantine Article
Home Workouts To Use During This Coronavirus Pandemic
With gyms closed down, public tracks being locked up, and some cities being on lockdown, many of my fellow iron brothers and sisters are struggling to find ways to workout.
If you know me then you know as much as I vouch for pumping iron, I know there are multiple ways to workout even if you do not have access to the iron.
Before I got serious with the iron, my primary workouts were sprinting and athletic activities like basketball. Eventually I added in bodyweight training.
These bodyweight workouts below will allow you to stay in great shape during the length of this COVID-19 pandemic.
If you own dumbbells you will be able to do a bit more as I have included two workouts that require dumbbells.
Below is a sample 4 days per week workout program. I think you will have the time and the pent-up energy to do these workouts!
Training Split
Sunday- OFF
Monday- The Punisher Workout or The Full Body Blast (dumbbells required)
Tuesday- Ground And Pound
Wednesday- OFF
Thursday- Fantastic 4 Workout
Friday- OFF
Saturday- Burpee/Push Up Ladder
Full Body Workouts
1) Fantastic 4 Workout (no equipment)
• Rest 30-90 seconds between exercises and then 3-3:30 minutes between sets.
• Your rep count will be determined by your current fitness level. Beginners and intermediate trainees should stay around the lower end of the rep range.
• Advanced trainees and athletes should use the moderate to high end of the rep range.
• Exercises can also be modified to regressions (easier versions).
• Do 3-6 total rounds.
2) Burpee/Push-Up Ladder Workout (no equipment)
• Perform 1 burpee
• Perform 1 push-up
• After each set you add 1 rep to the moves. So round 2 would be two burpees and two push-ups.
• You would continue adding 1 rep per set until you reached your end number which is 8-12 total sets for this series.
• I recommend a 5-60 second rest between exercises and then a 15-120 second rest between sets.
• As the reps and the fatigue begin to add up the rest periods will get longer.
• Let your current conditioning level determine how much rest you need.
• But don’t dog it and take more rest than you need. That is the definition of fake hustle!
• Your ladder should end between 8-12 sets. This means you will perform at least eight burpees and eight push-ups on your final round.
• For those of your keeping score:
– 8 sets is 36 reps per move
– 9 sets is 45 reps per move
– 10 sets is 55 reps per move
– 11 sets is 66 reps per move
– 12 sets is 78 reps move
3) Full Body Blast (dumbbells required)
• 10 Push-Ups
• 10 Burpees
• Rest 30-90 seconds between exercises and then 3-3:30 minutes between sets.
• Do 3-5 rounds.
4) The Punisher Workout (dumbbells required)
• 10 Dumbbell Reverse Lunges
• 5 Weighted Burpees
• 10 Dumbbell Bent Over Rows
• 5 Weighted Burpees
• 10 Push-Ups
• 5 Weighted Burpees
• Rest 30-60 seconds between exercises and then 3 minutes between sets.
• In the video I’m doing walking lunges but most homes do not have the space to accommodate them. Do the reverse lunges instead.
• Do 2-4 rounds.
5) Ground And Pound (no equipment)
• 20-30 Dynamic Climbers
• 8-15 Fit Push-Ups
• 12-20 Fit Hops
• 8-12 Dynamic Planks
• Rest 30-90 seconds between exercises and then 3-3:30 minutes between sets.
• Your rep count will be determined by your current fitness level. Beginners and intermediate trainees should stay around the lower end of the rep range.
• Advanced trainees and athletes should use the moderate to high end of the rep range.
Exercises for the Ground and Pound workout can be found in my video (an old one!) below.
Dynamic Climbers (0:37)
Dynamic Planks (1:04)
Fit Hops (2:06)
Fit Push-Ups (2:33)
Conclusion
COVID-19 is taking a toll on everyone. Our daily lives and the things we take for granted have been upended in a serious way.
But in the heart of adversity is where our character will truly be revealed.
Are we strong enough to overcome this monster or do we retreat in fear into the shadows and let this thing beat us?
I know that we are strong enough to overcome this! But we have to work together.
One thing we cannot do is compromise our health by not working out.
Exercise is a proven immunity booster and we need to keep our physical and mental systems as strong as possible during this time.
Consistent exercise, good nutrition, quality sleep, and low stress are still the major keys to be as strong and as healthy as you can possibly be.
I mentioned this at the end of the last article but it is worth mentioning again.
The 7 things we must do together to overcome this COVID-19 pandemic are:
1) Make sure you wash your hands thoroughly and often.
2) Be sure you avoid handshakes, hugs, and high fives at this time.
3) Definitely make sure you cough or sneeze into your inner elbow and not into the open air around people.
4) Respect social distancing and don’t be up on people.
5) Please don’t be a jerk when you are at the store. Everybody needs supplies.
6) If you are feeling sick or have been exposed to someone who is infected then you should get tested (hopefully testing improves). After that you can then consult with your physician on what steps to take next.
7) Don’t lose hope! The media does a great job of inducing fear and anxiety to the masses but in life we are either always walking into a storm, already in the storm, or coming out of the storm. Right now we are in the storm, but storm cannot last forever.
We will beat this with a combined effort and we will then get back to our way of life.
Success requires sacrifice and discipline.
Be safe and smart during this tough time.
I’ll holla at you next time.
The People’s Trainer,
Fitman
