Exercising Precaution

Because this COVID-19 situation isn't gonna work itself out.

/peers around. Anybody still there?
So. A lot has happened since we last spoke. Currently, there’s this whole global pandemic situation that has a lot of us cooped up indoors, gyms shut, we’re socially distancing and (hopefully) flattening curves.
But some curves we don’t want to flatten is ALL DEM BOOTIES we’ve grown! But is there a way to make do without gym access?

Well, kinda! A lot of this obviously depends on how much you’ve been training, the type of training you’re used to, and how STRONK you already are, but even for someone like myself who is generally happiest in a gym picking up a bunch of heavy stuff, there are definitely ways to challenge yourself from the confines of a yoga mat-sized space in your living room, and with a small amount of equipment.

As I’ve discussed previously, the main issue with bodyweight workouts is hitting your ‘pull’ muscles (back and biceps), where it’ll be really helpful for you to have a pull-up bar, some resistance bands, or even just a tote bag of some wine bottles or bags of flour which I know all of you have been hoarding like the good disaster preppers that you are.

There are just 3 workouts in this programme, and they each last about 45 minutes. They are meant to be repeated twice a week (so you’d do Workout 1 on Mondays and Thursdays, Workout 2 on Tuesdays and Fridays, and Workout 3 on Wednesdays and Saturdays), with Sunday as your rest day.

Workout 1: Push (Mon/Thu)

  1. Inchworms 3 x 10 (rest 30s between sets)

  2. Pushups 4 x 10 (1 min rest between sets)

  3. Pike Pushups 3 x 8 (1 min rest between sets)

  4. Russian Twist 3 x 20 (45s rest between sets)

  5. Bench Dips 3 x 10 (1 min rest between sets)

  6. Side Delt Raises 3 x 15/side (45s rest between sets)

  7. Burpees 5 x 10 (30s rest between sets)

Workout 2: Pull (Tue/Fri)

  1. Scapular Dips 3 x 15 (30s rest between sets)

  2. Scapular Pushups 3 x 10 (30s rest between sets)

  3. Pull-ups/Negative Pull-ups/Assisted Pull-ups 5 / 4 / 3 (2 min rest between sets)

  4. Tripod Row 3 x 15 (1 min rest between sets)

  5. Banded Facepulls 3 x 15 (1 min rest between sets)

  6. Mountain Climbers 3 x 50/side (45s rest between sets)

  7. Plank 3 x 30s (45s rest between sets)

Workout 3: Legs (Wed/Sat)

  1. Spiderman Walks 3 x 3/side (30s rest between sets)

  2. Goblet Squats 3 x 12 (2 min rest between sets)

  3. Single-Leg Romanian Deadlift 4 x 8/side (1 min rest between sets)

  4. Bulgarian Split Squats 3 x 8 (1 min rest between sets)

  5. V-Up Roll-Ups 3 x 10 (45s rest between sets)

  6. Side Plank Raises 3 x 10/side (45s rest between sets)

  7. Reverse Crunch 3 x 15 (45s rest between sets)


Even though this was designed as a 6-day ‘split’, don’t take this to mean that you HAVE to train 6 days a week if you’re doing bodyweight stuff, it’s just how my friend wanted her days scheduled. If you like these workouts or need help with variations based on what equipment you have access to, or if you’d like some other variations, hit me up and let me know what you need and I’ll see if I can come up with a few more options. :)
— Rachel

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