How To Exercise At Home During The Coronavirus Pandemic

Gyms have been closed for a while and nobody knows when they will reopen. Since we aren’t about the “holding our breaths until things happen” life, we think it’s paramount to maintain physical fitness during the pandemic. Now more than ever, we have to try our best to keep our bodies as healthy as possible. That means eating the right foods that provide essential nutrients and exercising on a regular basis.

YOU DON’T NEED A GYM OR GYM EQUIPMENT TO EXERCISE. We apologize if you read that with an aggressive tone; we just wanted to get that point across. In fact, there are many gyms, including Planet Fitness and Crunch Fitness, which offer paid workout programs through their apps. If you don’t want to pay for workouts, apps like Pelaton, Nike Training Club, and Pocket Yoga offer free tutorials and circuits. What if you don’t want to any of those things we just mentioned? That’s perfectly acceptable, but you have to find ways to keep your blood flowing.

Delivery dates for non-essential items like kettlebells, dumbbells, and resistance bands are being delayed, so we decided to provide you with a series of full body workouts that are solely comprised of bodyweight exercises. If you feel like adding weight to these exercises, we are almost positive that you have heavy items collecting dust around the house or garage. A semi-filled pain bucket, a gallon of milk, water bottles, or a suitcase of winter jackets can all be weight replacements and incorporated into your workout routines. We hope you find the following bodyweight circuits helpful, and remember that you should use this time at home to stay in shape. Exercise not only boosts physical health, but it also reduces stress and feelings of anxiety, both of which are extremely common in times like these. Good luck with the workouts!

Full Body Workout #1

Exercises:

  • 5-10 burpees
  • 8-15 push-ups
  • 12-20 dynamic lunge jumps
  • 20-30 mountain climbers

Instructions:

  • Rest for 30-90 seconds between each exercise and about three minutes between each circuit.
  • The amount of reps you do will depend on your level of fitness.
  • You can find modifications for the exercises if they are uncomfortable or difficult.
  • Do 3-6 rounds of this circuit for a good workout.

Full Body Workout #2

Exercises:

  • 10 push-ups
  • 20 bodyweight squats
  • 10 of each: bent over Ys/Ts
  • 10 reverse lunges (per leg)
  • 30 second plank
  • 10 jumping jacks

Instructions:

  • Rest for 60 seconds between each exercise and about three minutes between each circuit.
  • You can find modifications for the exercises if they are uncomfortable or difficult.
  • Do 3 rounds of this circuit for a good workout.

Full Body Workout #3

Exercises:

  • burpees
  • push-ups

Instructions:

  • This is a ladder workout, meaning that you start out with one rep of each exercise. So you start out with one burpee followed by one push-up.
  • After a short rest, you do two burpees and two push-ups, and so on and so forth until you’ve completed about 8-12 sets.
  • You should only rest for about 5-60 seconds between sets. 

Full Body Workout #4

Exercises:

  • pass through lunges
  • globe hops
  • shoulder taps
  • burpees
  • side squat
  • army crawl plank

Instructions:

  • You will perform each of the exercises for one minute and rest 30 seconds between each exercise.
  • The goal is to push yourself to do as many reps as you can when you are doing each exercise.
  • Once you complete the circuit, rest for about two to three minutes before going through it one more time.

Sources:

https://www.nasm.org/resources/personal-training-and-staying-healthy-during-covid19-coronavirus

https://www.consumerreports.org/exercise-fitness/how-to-keep-fit-at-home-during-the-coronavirus/

2020-04-22T09:47:04-07:00