These days the main topic all over the world is one thing.
Coronavirus or COVID19 pandemic.
It affects us a lot, whether we want that or not.
First, there are a million sad gym-goers because most of the gyms are closed.
Also, plenty of people are in a 14-day quarantine at their homes.
So, it’s practically impossible to work out anywhere else but at home. (1)
That’s why I decided to show you how to exercise at home during the corona pandemic to maintain muscle mass and boost your immune system.
How to Exercise During the Corona Lockdown
No matter how old you are physical activity is important if you want to stay healthy.
Average-intensity physical activity is essential for your immune system. (2)
Also, regular exercise will help you lower stress and anxiety most people feel these days because of the corona pandemic.
I suggest you do at least 150 minutes of cardio per week. (5 days, 30 minutes per day).
Also, you should do at least 2 strength workouts per week.
Exercising at home can be hard, but it’s better than not exercising at all.
Try to stay in shape during this time by adjusting your training program.
How to exercise?
These are some great cardio exercises you should try: jump rope workout, jumping jacks, stairs running, Pilates, Zumba, and of course running and cycling if you have a treadmill or stationary cycle.
As I said, do some of these exercises or combine them at least 30 minutes per day. (3)
When it comes to strength workouts if you don’t have gym machines or weights you can do some effective bodyweight exercises like;
The most famous exercise, perhaps.
A bodyweight alternative for bench press.
I guess you know how to do this exercise.
There are many variations, though. (4)
The best are:
- T-push ups
- PLYO push ups
- Diamond push ups
- Dive bomber push ups
The best exercise for your back. (5)
It also activates your shoulder muscles.
How to do this?
You can buy a pull-up bar and put it on the door.
Note: It will be hard to do even 1 rep in the beginning.
You can read more about pull-ups here.
Squats and split squats
A classic exercise for your legs. (6)
How to do it?
You can do it with your bodyweight to start.
After a few days, you can do it with dumbbells if you have some. (7)
This exercise is great and at the same time demanding.
It affects the lower part of your abdomen.
Lie down on your back, slightly bend your legs and start lifting them up.
Now, start putting them down and hold for a few seconds before going back to your starting position.
This is one of the best core strengthening exercises. (8)
You can do it anywhere.
Lie face down and then lift your body leaning on your elbows.
Your legs should be hip-width apart.
You need to hold that position for at least 30 seconds.
As you progress, increase to 1 minute.
There are different variations of the plank like side plank, forearm plank.
Also, when you get into shape you can do the weighted plank.
If you want to increase the weight and you don’t have weights, you can make the exercise harder by doing it more slowly or reducing the rest between sets.
You can also work out by following online fitness experts.
Many personal trainers that worked at gyms now have online training programs.
Except for me, I am taking 2 weeks off.
Although you need to pay for most of these lessons and programs, I think that it will be a good investment since you will stay longer at home than usual.
Also, if you don’t have a plan on how to work out at home these online training programs will help you.
What about supplementation?
I got many questions about supplementation during the quarantine.
My answer is to continue using supplements you were using and exercise regularly.
Of course, you already know that I approve only natural supplements, not steroids.
What supplement can I suggest to you?
I think Trenorol (a natural Trenbolone alternative) is the best option right now.
Because it is good for lean muscles and it will help you burn fat layers you may get these days.
You can check everything about Trenorol here.
So, what’s the bottom line?
Try to burn as many calories as possible during the quarantine.
Do the above-mentioned exercises to maintain muscle mass, prevent weight gain, and boost your immune system.
Don’t eat too much.
You won’t gain weight if you don’t intake more calories than you burn.
Carefully choose what to eat.
You should eat more fruit and veggies and avoid junk foods and sodas.
And stay healthy and strong!
If you want to see what are the best supplements you should use to maintain muscle mass during quarantine, click on the link below: