These are tough and unprecedented times for the whole world. One aspect that should not be forgotten is your physical fitness and exercise during this time. Just because you are stuck to your house and solo outdoor activities doesn’t mean you should let your physical fitness journey get completely derailed. One of the main reasons I say this is because exercise (and sleep) is one of the biggest immune system boosters known to man. Exercise also helps relieve anxiety/depression and get help with the boredom of self quarantine. If you are a cardio person, just get outside and run (BY YOURSELF!) but remember to stay at least 6 feet away from others. This is not the time to train with your running buddies. You can have your spouse or children join you since you are around them 24/7 these days anyway, but limit out-of-household contact as much as possible.
My personal at home workout will consist of 5 weekdays of bodyweight and resistance band exercises for muscular development (as most of you know I am not a big cardio guy). I personally just bought some resistance bands to accomplish at home workouts, you can find them here (there are more and less expensive versions, just read the reviews first). I have been sick (not COVID – yes I was tested) the last 2 weeks so I have been taking a break from the exercising (especially since I have essentially been unable to breathe through my nose and have been short of breath). I have also been “forced” to eat less healthy since I’m a big baby when I’m sick and want comfort food and the stores have literally been out of ground meat (beef, turkey and chicken).
Day 1: Chest
- 50-100 pushups: do as many as you can at a time (in one set) and just repeat until you reach your goal
- Resistance band chest press using our kitchen table bench
- Resistance band chest fly using the door stopper
- Resistance band incline chest press using the door stopper
Day 2: Back
- 25-50 pull-ups on a tree limb/swing set/whatever you have available
- Resistance band row using a tree trunk (at chest height)
- Lat pulldown using a tree limb or swing set (anything above you that you can wrap the bands around)
- Bodyweight row by suspending yourself from the kitchen table or anything that is the appropriate height from the ground where your feet can still touch
Day 3: Shoulders and Abs
- My usual ab sliders that I have described in my past workouts using the slide pads listed here (only $15, really good investment, but it used to be only $10 before demand went up)
- To recap, I get into a plank position with my toes on the slide pads, using my elbows/trunk I slowly – in a very controlled and stable motion – extend my body until my elbows are at eye level instead of chest level – then using my trunk I bring my body back to starting position. At the end of the movement I bring my feet to my chest using the slide pads (this gets the lower abs more involved)
- Resistance band military press using a chair, heavy box, or whatever you can
- Resistance band shrug using the same as above (if this doesn’t work I intend to fill up two five gallon buckets with water and use these for shrugs)
- Five gallon buckets also make a good “dumbbell” in a pinch as you can fill them with however much water you need to get the appropriate weight. They can also be filled with pebbles or landscaping stones for even more weight, as this material is still widely available in most stores. Most of them also have a rolling handle on the bucket handle to make these movements even easier.
- Resistance band lateral raise by stepping on the band in the center
- Resistance band rear belt by using a tree trunk or something similar
Day 4: Legs
- Body weight and/or resistance band squats: if body weight is not enough then simply stand on your resistance bands and wrap over shoulders to increase the weight, just remember to use good form still.
- Body weight lunges
- Hamstring curl with partner (or inanimate object) offering resistance using the resistance bands; this can be accomplished by laying on your stomach and getting enough stretch on the band by moving further away from it
- Body weight or resistance band calf raises: these can be accomplished in the same way squats are performed
Day 5: Arms
- Resistance band preacher curl: this is accomplished by having a partner stand on (or hold) one end of the band while you use a couch to get a slightly angled surface to curl from.
- Resistance band skull crushers: this can be done by using a bench if you have one (picnic tables work too)
- Resistance band hammer curls: can be accomplished by simply standing on the middle of the band
- Resistance band tricep pushdown: can be done by tossing your band over a swing set, tree limb or any appropriately heightened overhead surface
- Resistance band bicep curls: done the same as hammer curls, just different grip
- Resistance band tricep extension: done by standing on the middle of the band and placing your arms overhead and behind your back, keep your elbows stable and extend your arms above your head.
Well, that is what my Self Quarantine Workout looks like people. If you get sick (especially if you get COVID-19) please take a break from working out. You want your body focused on fighting whatever you have going on, not on repairing muscle damage. Take your vitamins, drink plenty of water (regardless if you are sick or not). Please let me know if you have any questions or if you would like me to help you come up with some home workouts. I understand that not everyone will want to buy resistance bands or go find some dumbbells, but I would be glad to help you find something that works.
Photo by Valeria Ushakova from Pexels