Covid-19 at Home Workout Plan
Easy-to-do workouts to lose those Covid 19 pounds while the gyms are closed
Let’s Stay in Shape!
It is no secret that we all spend most of our days at home now…indoors…overall, not moving as much as we usually do. No, walking from the couch to the fridge does not count as “moving.” Now more than ever it is important to stay on top of your health! This newsletter is going to break down some of the simple, easy to do workouts I have been doing at home to healthy during these very hard times of emotional eating. All of the workouts can be done with no equipment, or you can extend these basic movements and add equipment to give yourself a challenge. I tried to include workouts based on what I can assume most people have in their homes. The goal of each of these workouts is to get your heart rate up, move around, and pump some iron! So, if you are in between workout routines or overall fitness plans, get off the couch and try these out!
Workout #1: Push-up + Tri-up
This workout is sweet and simple. The way I like to work out is by using the drop set method or the burnout method. The drop set method is once you reach the heaviest weight possible for you, you repeat those repetitions deescalating back down to a light weight. Burnout method is just that, doing as many reps as you can until you can’t do any more. Both are going to come into play with this workout. This workout is going from regular push-ups to close arms push-ups, hence the “Tri” part in the name. The close arm push-ups will help you focus on triceps while the regular push-ups will focus on your chest. Don’t be afraid as you go up the pyramid and back down during the drop set to let your knees touch the ground if it means you can keep going. Images are included below of what the workouts should look like to help visualize the movements. YouTube is also a great resource to watch people break down these movements in more detail. Here is the breakdown of the workout:
Workout #2: Legs, Legs, Legs
Everybody likes to make jokes about “leg day,” but leg workouts I have found usually leave me feeling sorer than any other exercise. I always wake up the next day and can barely walk, as I know most of you have probably experienced as well. The goal of this leg workout is not to reach the point of immobility, but simply to give your legs the movement and exercise they deserve and are there to do. All of these exercises you can do with or without weights. Same as the last workout, the target is to go up the pyramid in reps and then back down. Let’s do it:
Workout #3: Bicep curl + Shoulder press
To effectively target your biceps and shoulders specifically, I find it best to do with dumbbells rather than only body weight. Therefore, for this last workout you will need a form of weighted object. Objects you might have around the house that would work are dumbbells, cookbooks, a bag of flour, etc. It’s 2021 and you have been at home for ten months, people, get creative! This workout is structured similarly to the previous two, using the drop set method and the burnout method. It is short and quick but will give you a great workout. Make sure you grab a weighted object that is easy to hold and you can do plenty of reps with. Even though it might seem easy at first, by the end, even 10-pound object will feel like 40 pounds. Let’s get to it!
Conclusion
That’s a wrap! Now, you might look through this list and feel like these are the 3 simplest workouts you have ever seen. You are right, my friend. These are supposed to be easy as we have not been exercising and moving our bodies to their full ability in way too long, so these are great workouts for people to slowly get back into daily physical exercise. Also, if you take these workouts seriously and push yourself with trying to go from set to set (with minimal breaks) you will notice they are not as simple as they look on paper. Exercise is so important for the body and the mind. So, take these 3 workouts and get yourself moving. Your body and mind will thank you for it!
All images included in this newsletter were found using https://www.google.com. I do not own any of these images.
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