Guest Post: How to Stay in Shape During the Lockdown

Two simple workout programs for the home; no gym required!

By Kevin Mangelschots

Crazy things are happening all around the world at the moment. The pandemic, lockdowns, riots… In times like these, it’s crucial that you keep your mind sharp and healthy. But in many places, gyms have not reopened. And not everyone has the luxury of owning a home gym.

If you lack access to a gym (home or otherwise), fear not! You will be amazed at how fit you can get with little (or no) equipment if you put your mind to it! This article reviews ways you can workout at home (minus the weights and fitness machines).

Image by StockSnap from Pixabay

Beginner Workout Program 

Warmup: 

⬜ 2-3 minutes of walking or riding the bike

Use this time to start your day off right. Go outside (weather permitting) and walk or ride your bike to warm up. If staying inside is your only option, walk in place or walk around your home.

Workout: 
  • ⬜ 30 seconds squats – 30 seconds rest
  • ⬜ 30 seconds planks – 30 seconds rest
  • ⬜ 30 seconds pushups – 30 seconds rest 
  • ⬜ 30 seconds lunges – 30 seconds rest 
  • ⬜ 30 seconds sit-ups – 30 seconds rest 
  • ⬜ 30 seconds Superman – 30 seconds rest 

–> Repeat this routine 2x. 

Cooldown:

⬜ 2-3 minutes of walking or slow biking 

Intermediate Workout Program 

Warmup: 

⬜ 2-3 minutes of walking or biking

Workout: 
  • ⬜ 20 burpees – 30 seconds rest 
  • ⬜ 30 close-grip pushups – 30 seconds rest 
  • ⬜ 20 Bulgarian lunges (10 left, 10 right) – 30 seconds rest 
  • ⬜ 30-second plank – 30 seconds rest 
  • ⬜ 40-second side plank (20 seconds left, 20 seconds right) – 30 seconds rest
  • ⬜ 30 seconds mountain climbers – 30 seconds rest 
  • ⬜ 30 seconds Superman – 30 seconds rest

–> Repeat this routine 2x.

Cooldown: 

⬜ 2-3 minutes of walking or slow biking 

Adjusting Your Workout Program 

Both of the above workout programs can be easily modified to be less difficult or more challenging. Below, I will explain how you can experiment to adjust the difficulty of your workout program and ways you can experiment if you are getting bored. Sometimes, changing things up is necessary to maintain motivation.

Reduce or increase rest times. Reducing or increasing rest times will make the workout harder or easier. 
 
Increase or decrease the reps and sets. The amount of reps refers to how many times you repeat the same motion for one set. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as five reps. The amount of sets refers to how many times you repeat a number of reps. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as one set. You can do multiple sets of the same exercise after you take a short rest.
 
Increasing the amount of reps and sets makes the workout harder while decreasing makes it easier.  

Adjust the way you do certain exercises. Most exercises can be made harder or easier. For example, pushups can be done on hands and toes, the traditional way, but can also be performed on hands and knees. Alternatively, they can be done with your feet raised on a bench, making them harder.

Squats can be done with or without weights. If regular squats are too easy, you can perform single-leg squats to increase the difficulty of the exercise.

Image by Keifit from Pixabay

Add or decrease the number of exercises. You can also add or remove exercises from your routine to alter the level of difficulty. Exercises should be added as your level of training advances.

Consider adding the following exercises to a workout program:

The exercises listed above are just a few examples to add to your workout in order to make things trickier or for a nice change of pace if things get boring. Don’t hesitate to add your own exercises; get creative! Just be sure to perform any exercise with the correct form in order to prevent injuries.

Why Are These Workouts Effective?

The workout programs in this article are compound exercises. Compound exercises are exercises or movements that target multiple large muscle groups at the same time. (For example, squats are compound exercises that target the legs in addition to the back and abdominal muscles, among others.) With compound exercises, you get more “bang for your buck.” The core of any training program should always consist of compound exercises.

High-intensity interval training. This means your heartrate increases and stays elevated for prolonged periods of time. We accomplish this with exercises of a certain level of intensity and by keeping rest periods between the exercises relatively short.

Strength, endurance, and mobility combined into one workout. With these workouts you will become stronger because you use your own body weight as resistance and your endurance will increase because your heartrate goes up with this high-intensity interval training style. Your mobility will increase as well because you will be utilizing a full range of motion.

Easy, even for individuals lacking prior experience.

Easily adjustable workout routines. Multiple ways to adjust the templates to make your own workout more challenging or less difficult.  

Convenience and value. No equipment or gym memberships required; a cheap and easy path to fitness. Both exercise programs require little time and can be performed at home. No drive to the gym. What’s not to like?

Additional Home Workout Ideas

  • Dumbbell workout
  • ⬜ Cardio kickboxing
  • ⬜ Jumping rope
  • ⬜ Home trainer
  • ⬜ Treadmill
  • ⬜ Walking up and down the stairs
  • ⬜ Resistance bands workout
  • ⬜ Kettlebell workout
Image by Rattakarn_ from Pixabay

Closing Thoughts 

In comparing the workouts, the biggest differences between the beginner and intermediate programs are the amount of exercises, the difficulty level, and the overall volume. Rest times are initially the same because everyone’s cardiovascular health is different, but should be adjusted for each individual.

Keep in mind that the workout programs are templates only; they provide general guidelines that can be adjusted for fitness and training level as well as individual differences. For example, one person may struggle with pushups while another has difficulty with squats. Prior experience and recent injury or illness should be taken into account. You can reduce or increase reps/sets or perform alternate versions of an exercise, such as performing pushups on hands and knees if the traditional pushup is too hard.

The common stigma that you need a lot of fancy equipment or heavy lifting to stay in shape is not necessarily true. While exercises that utilize body weight only may not lead to bulging muscles, they will lead to fitness and you being in great shape as you lose fat and gain strength.

Getting in a quality workout with the current lockdown regulations is challenging, but with some knowledge and determination it can certainly be done!


About the Author:

Kevin Mangelschots is a writer and occupational therapist with seven years of experience in the field of physical rehabilitation. He is a long-time fitness enthusiast. Kevin lives in Belgium and writes about general health with a specific focus on mental health and self-improvement on his blog, healthybodyathome.com

 

Guest Post: You Don’t Have to Exercise

Exercise is a choice. Trevor Jewell, a certified personal trainer, explains that while you don’t have to exercise, you should definitely consider it.

By Trevor Jewell, ACSM Certified Personal Trainer

You will definitely get more gratification from grabbing a pint of ice cream and putting your feet up for a Netflix binge. Obviously, we don’t exercise because we have to. No one is holding a gun to your head while you sweat and gasp for air in a crowded gym as the seconds of your life tick away on a treadmill timer. We exercise because we want to! We want to feel good, look good, and live long and happy lives free of pain and injury, so exercise becomes worth it.

Image by Sabine Mondestin from Pixabay

Many of my clients have told me during their consultations that they don’t like exercise. Cardio is boring, weights are intimidating, ab work hurts too much, the list goes on and on. But all of them, every single one, enjoys the feeling of having completed a tough and energizing workout. The important difference is, after discussing their goals, they have input on their workout plan in the form of choice.

Hate cardio? No problem! I’ll offer you routines with moderate intensity interval training that mimics the aerobic effect of jogging. Weightlifting too intimidating? We’ll try out different bodyweight routines that incorporate resistance training without ever touching anything but the floor. Ab work hurts? How about a few functional fitness games that utilize your core without shredding it like an 8 minute ab routine from Women’s Health magazine. For my advanced clients, I plan days where they get to use what they’ve learned and choose their own workouts while I simply help align their choices with their goals and provide coaching as needed.

Image by Joanna Dubaj from Pixabay

The point is, almost everyone performs better in an environment where they don’t feel trapped and locked into a routine. This is why hiring a personal trainer can be a truly liberating experience as people realize they never have to touch an elliptical again if they don’t want to, but can still lose weight! If you are dragging your feet on the way to the gym to half-heartedly complete yet another round of the same old routine, it’s time to incorporate more choice into your workout.

It should come as no surprise that freedom of choice can lead to better results outside of the gym as well. In a recent study published in Medicine & Science in Sports & Exercise, scientists discovered a direct link between having choice in a workout and making healthier diet selections. Two test groups were given instructions to exercise and then allowed to eat at the same buffet. One group was forced to complete an exact routine, while the other was allowed to choose their type of exercise, starting time, and even background music. Upon reviewing their trips to the buffet, the authors discovered that those with more choice in their workouts consistently ate less calories (587 versus 399 kcal) and chose healthier foods than their counterparts!

Image by 272447 from Pixabay

If you’ve ever piled three extra slices of pizza on your plate as a reward for going to the gym that morning, you know exactly how the “forced” participants were feeling. Treating an exercise routine as something you have to “get out of the way” or “get over with” will cause you to feel trapped, and to disassociate your workouts with your life. Our goal as personal trainers is not to force people to get healthy, but to get them to associate an energizing workout in the gym with the overall goal of a healthy lifestyle. We don’t have to exercise, we choose a higher quality of life, and have fun doing it!


Trevor Jewell is an ACSM Certified Personal Trainer with EnDevor Health: Connecting doctors, exercise physiologists, and personal trainers to truly implement Exercise is Medicine in patients’ lives, located in Columbus, OH