Desperate Times Call for Desperate Measures.
Actions that might seem extreme under normal circumstances are appropriate during adversity. It has been proven throughout history that tough times don’t last, tough people, do.
When all the gyms are closed, we have to use our imagination in order to get a good workout. Some of us have a few types of equipment available in our houses, some don’t. Depending on what you have and your goals, I prepared an emergency plan that you can do in the comfort of your own home. One for the conditioning, one with resistance and hypertrophy and one for fat loss.
Warmup
1 min each
Conditioning/Fatloss
|
Seq |
Exercise |
Sets |
Reps |
rest |
|
|
A1 |
Push-ups |
4 |
1 min |
0 |
 |
|
A2 |
High knees |
4 |
1 min |
0 |
 |
|
A3 |
Floor crunch |
4 |
1 min |
0 |
 |
|
A4 |
Glute bridge unilateral |
4 |
1 min Each leg |
60 sec. |
 |
Alternate the exercises with no rest (beginners could take up to one minute between each). After you finished the glute bridges, rest 60 seconds and go at it for another 3 sets.
Option #1
No rest, go at it for 30-40 min. Do as many rounds as you can in a given time frame.
Option #2
If you have weights at home, change;
- Incline Push-ups for Db press, seated shoulder press, or simple floor push-ups or on knees
- High knees for DB step-ups or Squats
- Floor crunch for weighted floor crunches
- Glute bridges for hip thrust
Hypertrophy
Warmup 1 min each.
|
Seq |
Exercise |
Sets |
Reps |
rest |
Option1 |
Option2 |
Option3 |
|
A |
Push-ups |
1 |
100 |
As needed |
 |
 |
 |
|
B |
Squats |
1 |
100 |
As needed |
|
 |
 |
|
C |
Floor crunch |
1 |
100 |
As needed |
 |
 |
 |
|
D |
Glute bridge unilateral |
1 |
100 |
As needed |
 |
 |
 |
|
E |
Hyperextension |
3 |
10 |
60 sec |
 |
 |
 |
The goal of this workout is to push the muscle beyond the breaking point. This is also where you can see weaknesses and strong points. The ultimate goal is to reach 100 reps as fast as possible, in as little sets as possible. Let’s say you do a maximum of push-ups of 30 reps. Rest as long as you need, and keep going until you reach 100 reps. Take the time it took you and try to beat it next time around. I would recommend you to do this workout every other day. You could also alternate with the previous conditioning workout.
There is a lot of permutation possible depending on the available equipment. Have fun, create and modify at will. Enjoy the change of pace, it will all be over soon and normal life will be back in a matter of weeks. Stay Healthy and fit to fight!
Yours in health!
Coach Eric
