There are two types of people in this world. Those who will come out of this quarantine a complete mess. And those who will come out of it in BETTER shape than they went in. If you're reading this, you already know which one you're going to be.
The gym being closed is no excuse to be or get out of shape. Heck most people didn't even go to the gym when they were open. Now all of a sudden they are blaming Coronavirus and COVID-19 on their poor physical condition. Nice try.
What people need to be doing in times like this is getting into a routine. Doing so will not only keep you from going backwards but also help propel you forward. That is how you come out of a situation like this ahead of the game rather than behind the eight-ball.
That said, here is the exact routine I've been sharing with the first responders who have been reaching out to me about how to stay in shape during this time when gyms are closed. This routine coupled with relatively healthy eating and intermittent fasting will transform your body and mind during this global pandemic. I'll get into the proper way to eat during these crazy times for maximum physical and mental growth in a later blog.
So let's get into it... All of the below exercises require ZERO weights or gym equipment. So that excuse is out the window. Don't even try it. The secret is to to keep your heart rate up between sets. Yes, this means there's no actual rest between sets. Complete all sets of one exercise before moving on to the next.
I suggest going through the exercises in the order which they are listed for optimal results. Don't go in the order you think is the best or you feel like going in. If you're going to follow a program, FOLLOW IT. If you're going to do what you feel like doing, go create your own program and stop looking at what others are telling you to do.
NOTE: If you don't know how to properly do any of the exercises listed below, go to YouTube and search for videos on proper form and technique. I'm not going to get into how to properly do each exercise here because it would turn this blog into a book. And as much as I love reading books, I know most people can't stand reading books. So that's that.
EXERCISE #1: BURPEES
This is a great exercise to wake your entire body up and get it warmed up for the rest of the workout. Do four (4) sets of fifteen (15) burpees per set before moving on to exercise #2. Rest for 60 seconds between sets. Enjoy these rests...you won't see them again for the rest of the workout.
EXERCISE #2: PUSH-UPS - REGULAR, CLOSE GRIP, SPIDER-MAN, HINDU, STAGGERED
These are the five (5) variations of push-ups you can choose from. I recommend rotating between the five every day. Meaning, don't do the same push-ups two days in a row.
Do four (4) sets of 20 push-ups. In between each set do jumping jacks for 60 seconds. Then get right back down and do your next set of push-ups. NOTE: Don't do the jumping jacks at a break-neck pace. Do them slow and controlled while controlling your breathing for the entire 60 seconds. Once all 4 sets are complete, move on to exercise #3.
EXERCISE #3: SQUATS
These are, of course, air squats. Meaning, you're just using your body-weight. But...DO THEM RIGHT. By this I mean going all the way down until your buttocks is almost touching the ground and your calves are touching your hamstrings. THAT is a full squat. At the top of your squat (when you stand up) don't lock out your knees; keep them ever so slightly bent.
Do four (4) sets of 20 slow and controlled squats. Slow and controlled on the way down and explosive (but controlled) movement up. In between each set of squats do jumping jacks for 60 seconds.
EXERCISE #4: DIPS
All you need for this is a chair or edge of a trunk or bench. When you YouTube this you'll see what I'm talking about.
Do four (4) sets of slow and controlled dips. Slow and controlled on the way down. Quicker contraction on the way up. Once again, do not lock your elbows out at the top of the movement. Stop just prior to lockout. In between each set of dips do jumping jacks for 60 seconds.
EXERCISE #5: PLANKS - REGULAR, RIGHT, LEFT
Your fifth and final exercise gives you a bit of rest...but not really. Do six (6) sets of planks, holding each plank for a minimum of 60 seconds. Start with two sets of standard planks then move to two sets of right oblique planks followed by two sets of left oblique planks to finish. In between each set of planks, do jumping jacks for 60 seconds.
Most people should easily be able to complete this exercise routine within an hour. Those who are in decent shape might be able to do it a bit faster. Do this consistently Monday through Friday and take Saturday and Sunday off. You'll notice results after just one week. And by results I don't mean you'll see a six pack of abs popping through your sweatshirt. I mean you will notice that exercises will be getting easier and easier.
Most people I share this with say the first day SUCKS. But ironically, after the first week, they become mildly addicted. After week 2, you'll find that rather than being smoked after the workout, you're feeling pumped and invigorated. By week 3 you'll be adding reps to each set because the number of reps I have listed above will feel too easy. If you think I'm lying, just try it. You'll see. But believe me, on day 1 you're going to be cheating and doing fewer reps than I've listed above. Once again...you'll see.
Police officers and first responders should be exercising every single day to keep their bodies in the highest state of strength and preparedness. Nurses and doctors should really be doing the same right about now as well due to their exposure to the Coronavirus. It's no secret that the healthier and stronger your body, the less likely you are to get taken down by COVID-19.
Give this a shot and let us know what you think. Share it with a friend or spouse and try even doing it together. As stated earlier, couple this M-F routine with somewhat healthy eating and intermittent fasting and watch what happens to your body. Thank me later...
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