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The Pandemic Workout: How to Keep Your Gains While You’re Stuck at Home

28 Mar , 2020  

Everything is a bit…strange right now, to put it lightly. No matter who you are or where you live, odds are your life has been impacted in some way by coronavirus, or COVID-19. For many of us, that means way more time at home and way less time pretty much anywhere else.

For those of us with normal gym schedules, this new way of life can be especially difficult. We’re used to having all the right equipment available whenever we need it. Now, we’re forced to just rely on what we have available to us inside our homes.

Some people may be lucky enough to have some gym equipment at home. With websites like Home Gym Strength, it’s easy and relatively affordable to set up some of the same gym-quality machines right in the comfort of your own home.

But others may not be prepared with such a setup. Luckily, there are plenty of different exercises that can be completed just with your own body weight or minimal equipment. With these movements, you can make sure you keep your gains even when you’re stuck at home. Here’s a quick look at how to build your own Pandemic Workout.

Bodyweight exercises

Your body is actually the best piece of workout equipment that you have. With your own bodyweight, you can tone and build your muscles just like you would with traditional equipment. You just have to know the right movements.

There are tons of resources that specialize in bodyweight fitness, like this Reddit community. But the basic movements to know are pushups, squats, and situps. These form the foundation for a variety of different exercises that work your arms, legs, and core.

Dumbbell exercises

If you have any gym equipment in your home, then you probably have a few dumbbells lying around. They don’t take up much space, but they can be very helpful in adding an extra oomph to your workout.

If you don’t have dumbbells, then you may be able to make your own with items from your house. A popular option is to use milk jugs filled with water, which typically weighs about 8 pounds. You can also try bags of rice, soup cans, or bags of potatoes as other alternatives.

Once you figure out what to use for dumbbells, there’s a variety of different exercises you can complete. If you only have one weight available, you can do goblet squats, Russian twists, or triceps extensions (just to name a few). With two weights, you can do variations of bicep curls, tricep kickbacks, rows, and deadlifts.

To get an even deeper workout, try combining upper and lower body movements. For example, you could do lunges with a bicep curl or squats with a deadlift. These combination movements will help ensure you get a full body workout.

Working out at home may take a little more motivation, but it can still provide some of the same rewards you’d get from going to the gym. When you use bodyweight or low weight exercises with higher rep counts, you’re also getting a cardio workout that can result in better overall fitness.

The coronavirus is going to affect a lot of different things in our lives, but your gains shouldn’t be one of them. With just a few simple moves and items already found in your house, you can create your very own Pandemic Workout to keep you feeling fit.

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