How To Workout And Be Robust During The COVID-19

Hi Everyone, in this blog post I tell you how to work out and be robust during the COVID-19 with a home-based workout.

The gyms and fitness studios are been closed at the moment.

It is easy to stay at home and become a couch potato and start thinking negatively by all the media in this period. 

One avoids the struggle path to become robust, like altering your daily routine and adapt to a new workout at home. 

To be positive and strong one adapts and starts working out. 

After a workout, one feels more positive and start looking at the current situation as an opportunity to learn new things and read more. 

In these times where everyone needs to stay at home and practice social distancing due to the coronavirus

It is crucial to stay robust and strong.

Working out is going to help you to stay sane, ease anxiety and calm your body and mind.

I had to adapt and change quickly to this kind of lifestyle and created a functional calisthenic workout that you can do at home.

This robust home-based workout is suitable for all levels of fitness, beginners, intermediate, or advance. 

The only equipment needed is a pull-up bar.

The workout is divided into two: Workout A and B. Each workout takes about 30-40 minutes to complete

The schedule is going to be four times a week and is divided into push exercises and pull exercises.

The push exercises are for Mondays and Thursdays or Work out A

Take a break of 45 secs to a minute between sets

Workout A= Chest, Triceps, Legs

Chest Exercises:

• Regular push-ups 3 sets of 17 reps and Decline push-ups 3 sets of 12 reps
• Both push up exercises can be done on the floor. The decline push up needs to find an elevated surface to do it. Flat push up targets your mid-chest, and decline push-ups your upper chest section
  

  Declined push-up

  

  flat push-up

Triceps exercise:

• Dips 3-5 sets of 8 reps: Find a table, chair, or use your kitchen counter to do some dips
  

  Dips

Leg exercises:

• Squats 3 sets of 15 reps and Lunges: 3 sets of 12 reps
  

  Squats

The pull exercises are for Tuesdays and Fridays

Workout B: Back, Biceps, core, shoulders

Back and bicep exercises:

• Inverted rows 3- sets of 10 reps: Use a broomstick between two chairs or the kitchen counter
• Chin-ups 3 sets of 5-10 reps and Pull-ups 3 sets of 5-10 reps: Use a pull-up bar.
  

  Pull-ups

  

  Home-based workout -Inverted rows

Core exercise:

• Hanging knee raises 3 sets of 10 reps: Use the pull-up bar to hang

Shoulder exercise:

• Handstand push up 3 sets of 5-10 reps
  

  Handstand push up

Extras: Use Dumbells or a heavy gym bag with books in it.

• Back and Bicep exercises:
• Bicep curls with dumbells 3 sets of 10 reps
• Dumbell or heavy bag bend rows 3 sets of 10: Can use water jugs, a bag with books. 

I use Wednesday and Saturday to do the extras mentioned above.

Sundays are for cardio: Brisk walking, jump rope, jumping jacks for 30 minutes.

There you have it, a complete calisthenic workout with minimum equipment.

It is suitable for confined spaces and people who have to stay at home for a long time.

People are panicking and finding excuses not to workout during the current circumstances.

There is no excuse for not working out.

Your body is your temple and is the foundation,  therefore it’s got to be strong and robust especially during current circumstances.

The calisthenics exercises above are a complete plan to workout and are robust during the COVID-19.

So stay at home, workout, be robust and stay healthy.

For more information on how to perform the above exercises go here:

https://bit.ly/2R9mn7N