Just because you’re stuck in quarantine doesn’t mean you can’t
get fit.
A friend contacted me and told me his abs had disappeared and that he
was gaining a lot of weight during the Corona Virus Quarantine. He asked me for
some training tips to use at home. Here are some tips for training during this
difficult time.
First of all, this is a great opportunity! Yes, I said it.
Most of us are stuck at home and have nothing to do, or so we claim. However, I
submit to you that rather than binge watching shows about zoo-keepers, you
could develop some great new habits.
I always preach that success comes from good habits. Why not
create a habit of working out? Train at the same time each day. Train for an
hour. Seriously, what else are you going to do?
OK. Let’s start with dumbbell training first, for those who
have dumbbells. Then, we’ll see what those without equipment can do.
Let’s be real folks. If you have dumbbells, you can do everything,
especially if you have a bench. But let’s break this down.
Dumbbells, no bench. Let’s keep this as simple as possible for
maximum fat-burning. If you own dumbbells, you know how to use them. Let’s burn
fat!
Burning fat means, training legs. Biggest muscles, burn the
most calories.
Dumbbell Exercises for fat-burning:
1. Lunges. Hold dumbbells and do your lunges, sets of 10 for
each leg. Start out with low weight and work your way up to as much as you can
handle. (great for cardio, quads, hamstrings and glutes)
2. Straight-legged dead-lifts. Same as lunges. Sets of 10
reps, keep adding weight. (great for hamstrings and glutes)
3. Dead-Lifts. As the previous two, 10 reps, start light and
work your way up. (great for quads, glutes and cardio)
4. Step-ups. Weighted step-ups are killer for glutes, quads
and cardio. Use a bench, if you have one, or a box.
Exercises for fat-burning without dumbbells:
1. Lunges with bodyweight.
2. Step-ups with bodyweight.
3.
4. Pull-ups
5. Crunches
Let’s be honest, if you want it, you’ll find a way. Create a
habit of working out and you will come out of this shut-down better off than
when it started. For more on fitness –
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This is for Men and Women
