In these uncertain times, you will be more than likely unable to attend the gym due to isolation. But we don’t want you to lose all the momentum you’ve built up or struggle to maintain your results. There are plenty of exercises you can do from home using your own body weight or things you can find around the home.
For those that like to run, you could substitute your cardio portion of your workout with a good 20-minute run or fast walk near where you live. If this isn’t something you are comfortable with or would like to mix it up with something else, you could use the stairs in your house or apartment block by running or fast pacing up and down them for 20-minutes. If you have a dog use it as an excuse to get out for some exercise, just make sure you are getting your heart rate up and not just plodding along.
For exercises that you would normally use dumbells or barbells, find heavy objects within your home or even just your bodyweight. So there are some exercises that bodyweight works well with, these are; squats, split squats, lunges, push-ups, chin-ups (if you have something safe and stable to do this on), front/rear elevated squats, step-ups, and dips, just to name a few. Then for dumbells or barbells, you could use things like large tins, bottles of water and large bags of rice or sugar. Exercises that are good with these objects are; floor press, one-arm rows, RDL’s, curls, overhead press, gorilla rows, farmers walk (you can also try variations with these) and close-grip press.
Then when it comes to core exercises, you are more than covered with ankle touches, plank, mountain climbers, side plank, dead-bugs, v-sits and wall-sits.
Try to keep your normal routine with exercising; so even if you aren’t going out to the gym, get up at the same time and exercise for the same duration you would at the gym. Mix up the exercises as well so that you don’t get bored. It can be really easy to lose momentum so following these simple steps should help you keep going. Stay safe and see you soon!
