Covid-19 has changed the world for the worse.
Gyms are closed. Most tracks are even closed. Life has changed. But that doesn’t mean your training stops. Even with those shutdowns, we have to find a way to keep training. When life punches you in the mouth, you adjust your strategy, not your standard.
Many people are sitting around waiting for things to change. This virus could hamper the world for weeks, months, or years. The reality is simple: the gym closing doesn’t mean your health and performance have to close, too.
How To Keep Training During Covid-19
I had to shut down The Fitman Performance & Physique Center temporarily. I wasn’t happy about it, but I understand we are in a serious health crisis. It was also tough because my gym is a major extension of who I am. But during this time, people asked me this question: “What can I do to stay on track without a gym?” Here’s the answer.
Covid-19 Workouts At Home Options
If your gym is closed or you’re stuck at home during Covid-19, you’ve got two workout options. You can:
1. Sprint outside (track or hills)
2. Do bodyweight conditioning workouts
These workouts only require you. No treadmill. No elliptical. No groups for safety reasons. And no fake hustle.
Sprint Workouts (For Fat Loss & Conditioning)
If the track is open, use it. If not, find a hill in your area. These aren’t speed workouts. They’re conditioning workouts that I designed to keep you lean and sharp.
Track Workout:
• 3 x 30m sprints
• 2 x 30m flys
• 2 x 100m sprints
Rest: Walk back after each rep
Hill Workout:
• 1 x 50y
• 1 x 80y
• 1 x 100y
• 1 x 120y
Rest: Walk back after each rep
Why hills? They limit your top-end speed, which reduces the risk of pulling a hamstring if you’re rusty. It’s bad enough we’re dealing with this virus. No need to add injuries to the mix. I don’t need you going out there trying to do your best Usain Bolt impersonation and tear your hamstring.
Bodyweight Conditioning Workouts
Fantastic 4 Workout (No Equipment)
(Level 1)
• 5 Burpees
• 8 Push-Ups
• 12 Dynamic Lunge Jumps
• 20 Mountain Climbers
Rest: 45-90 seconds between exercises, 3 min between sets
Rounds: 3-5
(Level 2 – Advanced)
• 10 Burpees
• 15 Push-Ups
• 20 Dynamic Lunge Jumps
• 30 Mountain Climbers
Rest: 30-90 seconds between exercises, 2-3 min between sets
Rounds: 3-5
Burpee/Push-Up Ladder
• Do 1 Burpee
• Then do 1 Push-Up
• Add 1 rep per round up to 10 rounds
• Rest as needed between sets. But don’t do the fake hustle and try to buy time.
Sample Week Split
Monday: Hill Sprints
Wednesday: Bodyweight Circuit
Friday: Track Sprints
Saturday: Ladder Workout
Why This Works
Cardio machines have never been the answer. And even if the gym was still open, the workouts I have provided are undoubtedly more effective. You don’t need to waste hours slogging away on the treadmill watching the calories slowly burn off. Sprinting assists with fat loss, builds power, and saves time.
Sprinting Workout Breakdown:
• Warm-Up: 10-12 mins
• Workout: 15-25 mins
• Cool Down: 5 mins
• Total: 30-42 minutes
Treadmill Workout Breakdown:
• Warm-Up: 5 mins
• Workout: 60-120 mins
• Cool Down: 5 mins
• Total: 60-120 minutes
Conclusion
The world is shutting down. Your access to a gym will more than likely be gone. But your commitment to your health never closes, especially now. When life shuts doors, you open new ones. Sprint. Push. Pull. Jump. Whatever it takes you’ve got to stay in the game.
We can’t control this virus. But we can control how we show up. Keep training. Keep moving forward. Stay ready.
I’ll holla at you next time.
The People’s Trainer,
Fitman
