Training during COVID-19 pandemic without equipment

As we all know in March 2020 a safety lockdown has placed which broken the world to pieces. During this outbreak, all the gyms have closed their doors until furher notice, so what should we do? Switch to an alternative training or just wait until they will reopen because we are too lazy to train. If your answer is the alternative sit tight and i will present you some good exercises to get you back on your feet, if your answer is laziness well I’m sorry for you, this is no place for lazy people so get up on your feets and stop complaning.

Plan 1– Full body

This plan does not require a specific day or time and can be executed whenever is best for you so you can’t give an excuse for not doing it. Remember, don’t say to yourself “I will do it later!” because when “later” comes you will be to tired and skip it again.

Exercise 1: Squat | Body Weight Circuits (mit Bildern ...
  1. Stand with your head facing forward and your chest held up and out.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
  3. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  5. Keep your body tight, and push through your heels to bring yourself back to the starting position.
  6. Repeat x15, x3 sets.

Exercise 2: Push-ups

Push Animated Gif - ClipArt Best
  1. Get down on all fours, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat 15 times, x3 sets.

Exercise 3: Back extension

How to Deadlift - with proper form
Back extension
  1. Lie on the floor or a mat on your stomach and straighten your legs behind you. Get a towel in your hands by both sides, place your elbows on the ground.
  2. Bring both hands close to your head, simultaneously lift your upper back, pressing your hips into the mat. Keep your head and neck neutral.
  3. Lower to starting position.
  4. Repeat x15, x3 sets.

Exercise 4: Pike pushups

Pike Pushup | Bodyweight shoulder workout
Pike pushups
  1. Arms should be straight and your hands should be shoulder-width apart.
  2. Now lift up your hips so that your body forms an upside down V. … Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
  3. Pause, and then push yourself back up until your arms are straight.
  4. Repeat x12, x3 sets.

Exercise 5: Towel curl

Animated Gif 7 Best Bodyweight Exercises for Your Biceps | Visualbest
Towel curl
  1. You create a sling with a towel to hold one of your feet, allowing you to provide as much or little resistance as necessary.
  2. Grab a large bath towel and fold it over a few times, and then hold one end in each hand. Stand with your back leaning against a wall or free stand and position your feet about one foot in front of you.
  3. Keeping your right knee slightly bent, bend your left knee, and position your left foot in the center of the towel. Keeping your upper arms still, curl the edges of the towel toward you, using your foot to resist the movement.
  4. Pause briefly at the top of the move, then return to the starting position, switch legs halfway through.
  5. Repeat x15, x3 sets.

Exercise 6: Dips

The Only 4 Exercises You Really Need - Lessons - Tes Teach
  1. For this exercise you can use a chair, wall or use your bed headboard.
  2. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  3. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
  4. Pause as you count 1,2,3 then return to the starting position.
  5. Repeat x15, x3 sets.

This is it folks, wasn’t so hard was it? This plan include an exercise per each body part. In next post i will show you another plan to hit all your body muscle in a single day workout!


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