Posted 20 April 2020 by

Guide: Workout Program

You Can Do at Home

Published: April 20th 2020

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Everyone knows what is going on across the globe. The current pandemic has caused business establishments, tourist spots, 5-star hotels, and even gym and fitness studios to stop their operation. It may be difficult for gym-goers to follow their workout routine without the gym, but there are certain workout plans that are entirely possible to do at home.

There are a lot of possible ways to maintain the strength and muscle you gained from your training. Here are some workout plans you can do at home to keep your body healthy and fit.



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While home workouts cannot replace the intensity of bodybuilding sessions at the gym, there are ways you can sweat out at home. One way to do that is by doing a set of burpees, you only need one spot to perform the exercise. This exercise includes squats, push-ups, and mountain climbers. A good starting point is from 5 to 10 sets, however it depends on your fitness level.


Perform Other Bodyweight Moves

If you are not comfortable with performing burpees, there are a variety of other bodyweight exercises. Air squats, lunges, push-ups, mountain climbers are some of the exercises that offer a variety of difficulty. When you combine these basic bodyweight movements, it results in a quick yet effective home workout.

It is not necessary to place your body through intense cardio runs. As long as you are performing bodyweight movements and doing a full workout, you are doing great.


Be Creative

You may have the basic gym equipment at home, but there are some exercises that need the support of benches. If you want to add some variation to your workout plan, you can always be creative. There are several things you can use inside the house.

There are chairs or sofas that can support your squats and other bodyweight exercises. Moreover, if you love weightlifting, you can always customize a full-weighted barbell.


Home Workout

No gym? No problem.

●            Push-ups: 3 sets of 15 repetitions

●            Bicep Curls: 3 sets of 12 repetitions

●            Tricep Dips:  3 sets of 15 repetitions

●            Burpees: 45 seconds on, 20 seconds off

●            Squats: 3  sets of 15 repetitions

●            Lunges: 3 sets of 12 repetitions

●            Calf Raises:  3 sets of 15 repetitions

●            Abdominal Crunch: 3 sets of 12 repetitions

●          Plank:  3 sets of 30 seconds each

This full home workout may take no less than 45 minutes. What are you waiting for? Sweat it out, and stay healthy at this time of crisis!




Good Habits of Proper Hygiene

Stay-at-home gym sessions are not an excuse for not observing cleanliness. No matter where you conduct your workout session, it is best to practice the good habits of proper hygiene.

Before leaving your spot, wipe pools of sweat to eradicate possible bacteria. Aside from taking a shower after a workout, it is important to wash hands regularly. Experts suggest washing hands often and using alcohol or hand sanitizers to eradicate possible causes.

Alcohol is a great alternative for handwashing when water and soap are not available. However, with the supply shortage, you may use a hand sanitizer. However, you have to make sure that you choose hand sanitizers that have at least 60% percent alcohol and are made from a well-trusted hand sanitizer gel manufacturer.


Healthy Diet

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While you focus on workout programs, do not forget the importance of a healthy diet. Proper nutrition helps in the recovery and optimization of your body. Make sure that you have the needed nutrition to maintain or gain muscle. As much as possible, maintain the diet you have been following even before the quarantine happened.


Adequate Rest

Rest and recovery are as important as the workout plans. Adequate rest is needed to build strength, muscle, and endurance. More so, during a workout, your body undergoes microscopic tears to your muscles. Thus, having adequate rest will allow your muscles, nerves, bones, and tissues to rebuild.


Final Thought

Gym-goers are stuck at home and some of them are worried they might lose their sacrificed gains. But, with the mentioned workout programs, it may be helpful and proactive for you while staying at home.

Written by Shallow Wen


The Complete Muscle Building E-Book