So you’re putting yourself in isolation for the next little bit and can’t hit the gym. What’s a high achiever like yourself supposed to do?

Don’t worry. I’ve got you covered.

Before becoming the body transformation coach to high achieving entrepreneurs I owned a Metabolic Conditioning gym for 11 years.

I’ve put togethers hundreds of these types of workout for my clients so I’ve got a bit of history around this. I’d like to do my part in the tough times we’re facing.

I’ve labeled this the “Coronavirus Workout” because this is a workout that you can do strictly from the comfort of your own home. The workout uses your own bodyweight as well as items you will find inside of your house.

3 Benefits of Doing Bodyweight Workouts

A man too busy to take care of his health is like a mechanic too busy to take care of his tools — Unknown

#1 — You Maintain Your Hard Earned Gains

Muscle starts to deplete from inactivity. In order to keep the gains we worked so hard for we need to provide a stimulus for those muscles to keep working.

#2 — You develop better proprioception aka. Body Awareness

When you use your own bodyweight you’re improving balance and flexibility. This will also improve strength in your limbs and overall awareness of your body.

#3 — You can do this workout ANYWHERE

Did I mention that you don’t have to put yourself in harms way by going to a germ infested gym? You can literally do this anywhere as long as you got a towel and have the motivation to get physical.

How to Do the Coronavirus Workout

  1. This workout is done in a circuit type of fashion but with 1–2 minutes of rest between each exercise.
  2. Focus on the muscles contracting while you’re working out. If you can’t feel your muscles contracting then you’re doing the exercise wrong.
  3. Keep yourself at least 2 reps away from failure.
  4. Always, always, use proper form when performing these exercises.
  5. Track every single rep in this workout. The next time you hit up the workout try to go for 1–2 reps above what you do.
  6. For EVERY exercise keep your core braced and glute squeezed.
  7. Give yourself one day of rest in between workouts.
  8. Do this warm up before any of the workouts below.

Alrighty then. You ready to do this? Let’s get this workout started.

Your Coronavirus Workout

Workout #1

1. Goblet Squat using Resistance (ex. bag of rice or water bottle) w/power contraction x 10 to 15 reps
2. Eccentric Pushups w/Power Contraction x 10 to 15 reps
3. Single leg reverse lunge w/Power contraction x 10 to 12 reps per side
4. Towel Lat Pulldowns x 10 to 15 reps
5. Single Leg Bridge x 10 to 15 reps per side
6. Hollow Body Hold x AMRAP

Workout #2

1. Single Leg Romanian Deadlift w/Power Contraction x 10 to 15 reps per side
2. Close grip pushups x 10 to 15 reps
3. Lateral Lunges x 6 to 12 reps per side
4. Superman’s w/contraction of upper back and glutes x 10 to 15 reps
5. Elevated Glute Bridge x 10 to 15 reps
6. Bird Dogs x 10 to 15 reps per side

Workout #3

1. Bulgarian Split Squat x 6 to 12 reps per side
2. Incline Pushups x 10 to 15 reps
3. Inverted Row using a very stable table x 10 to 15 reps
4. Rice bag Deadlift x 10 to 15 reps good form
5. Pike Pushups x 10 to 15 reps
6. V-Up (no weight) x AMRAP

What To Do Next

Yes, we all need to do our part in ensuring this virus stays controlled but that doesn’t mean we have to stay stuck to the couch while doing so.

Our top priorities when facing the Coronavirus are to self isolate and to keep ourselves as healthy as we can be.

We do not have control of the virus but we do have control over how we move our bodies and what we use to fuel them.

The next step is to get this workout done.

The step after is to share this workout with others you know who are in the same boat.

Let’s all do our part to keeping this virus at bay while keeping our bodies healthy.


Power Contraction — Mentally squeeze and activate the main muscle in your workout to lift your body.

Example: Taking 3–4 seconds to lower yourself into a squat then powerfully contracting your glutes and core to lift you out of the squat.


  • froleprotrem says:

    Hello there, You have done an excellent job. I will certainly digg it and personally suggest to my friends. I am confident they’ll be benefited from this website.

  • Miles says:

    Wow, superb weblog format! How long have you ever been blogging for?
    you make running a blog glance easy. The full glance of your site is fantastic, let alone the content!

  • Fantastic goods from you, man. I have understand your stuff previous to and you are just too excellent.

    I really like what you’ve acquired here,
    certainly like what you are saying and the way in which you say it.
    You make it entertaining and you still care for
    to keep it smart. I cant wait to read far more
    from you. This is actually a tremendous site.

    my web page :: game sky1388 (

  • says:

    Simply wish to say your article is as amazing.
    The clearness in your post is simply great and
    i can assume you are an expert on this subject. Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post.

    Thanks a million and please carry on the gratifying

    my blog post

  • It’s not my first time to pay a visit this web site, i am browsing this web page dailly and get nice
    facts from here everyday.

    Check out my web blog … lionking888 game list

  • I think the admin of this website is genuinely working hard for his web page, as here every data is quality based

    Here is my web page :: mega888 Malaysia,,

  • ntc33 game says:

    There is definately a great deal to learn about this issue.
    I love all of the points you have made.

    Feel free to surf to my page; ntc33 game

  • I’ve been browsing online more than 4 hours today, yet I never found any interesting article like yours.
    It’s pretty worth enough for me. In my opinion, if all site
    owners and bloggers made good content as you did,
    the net will be much more useful than ever before.

    Here is my site: ntc33 kiosk (

  • I love your blog.. very nice colors & theme. Did you create this website yourself or
    did you hire someone to do it for you? Plz reply as I’m
    looking to construct my own blog and would like to know where u got
    this from. kudos

    my homepage; sky777 ios download

  • Thanks for a marvelous posting! I really enjoyed reading it, you will
    be a great author.I will be sure to bookmark your blog and
    definitely will come back sometime soon. I want to
    encourage you to definitely continue your great writing, have a nice day!

    my blog: id akaun test calibet

  • puss888 apk says:

    I’m not sure exactly why but this web site is loading extremely slow for me.
    Is anyone else having this issue or is it a problem on my end?

    I’ll check back later and see if the problem still exists.

    Stop by my web page :: puss888 apk

  • Hi there! This blog post could not be written much better!
    Reading through this article reminds me of my previous roommate!
    He continually kept preaching about this. I will send this information to him.
    Fairly certain he will have a very good read. Many thanks for sharing!

    Here is my site; 918kiss plus download

  • Lorene says:

    Hello there! This is my first visit to your blog!
    We are a group of volunteers and starting a
    new project in a community in the same niche. Your blog provided us useful information to work on. You have done a wonderful

    My page: purry888 (Lorene)

  • I am in fact glad to glance at this webpage posts which contains lots of useful information, thanks for providing such information.

    Review my site … joker123 login pc (

  • Most neѡ mountain bikes use disc brakes.

  • Virgil says:

    Hey! This is kind of off topic but I need some advice from an established blog.
    Is it tough to set up your own blog? I’m not very techincal but I can figure things out
    pretty quick. I’m thinking about setting up my own but I’m not sure where to begin. Do you have any ideas or suggestions?

    Thank you

  • Lorena says:

    I’m no longer sure the place you are getting your information, but good topic.
    I must spend a while studying more or understanding
    more. Thanks for great information I was searching for this info for my mission.

  • Angie says:

    I’m not that much of a online reader to be honest but your blogs really nice, keep
    it up! I’ll go ahead and bookmark your website to come back later on. All the best

  • Apk joker338 says:

    Saya telah telah berselancar online lebih dari
    4 jam hari ini, namun saya tidak pernah menemukan artikel menarik seperti milik Anda.
    It is cukup berharga bagi saya. Dalam pandangan saya, jika semua pemilik situs web dan blogger membuat konten yang
    baik seperti yang Anda lakukan, web akan menjadi a jauh lebih berguna dari

    Visit my web-site – Apk joker338

  • Milagros says:

    My spouse and I absolutely love your blog and find many of your post’s to be precisely what I’m looking for.
    Do you offer guest writers to write content for
    you? I wouldn’t mind creating a post or elaborating on many of the subjects you
    write in relation to here. Again, awesome website!

  • I have to thank you for the efforts you’ve put in penning this website.
    I am hoping to view the same high-grade content from you later on as
    well. In fact, your creative writing abilities has encouraged me to get my very own website now 😉

  • address here says:

    Wһat’s up, everything is going welⅼ here and ofcօurse every one
    iѕs ѕharing facts, that’s in fact excellent, kedeр up

  • Gisele says:

    Hi, I do believe this is a great site. I stumbledupon it 😉 I may revisit yet
    again since I bookmarked it. Money and freedom is the greatest way to change, may you be rich and
    continue to help others.

  • Hollis says:

    I love what you guys are usually up too. This type of clever work and
    reporting! Keep up the terrific works guys I’ve added you guys to blogroll.

  • Guillermo says:

    Hi! I’m at work surfing around your blog from my new iphone 3gs!
    Just wanted to say I love reading your blog and look forward
    to all your posts! Carry on the outstanding work!

  • Nestor says:

    This is a great tip particularly to those new to the blogosphere.
    Brief but very accurate information… Appreciate your sharing this one.
    A must read article!

  • Felica says:

    After I originally commented I seem to have clicked on the
    -Notify me when new comments are added- checkbox and from now on every
    time a comment is added I recieve 4 emails with the same comment.

    There has to be a way you can remove me from that service?
    Appreciate it!

  • Geri says:

    My family always say that I am killing my time here at net, however I know I am getting
    familiarity every day by reading thes pleasant content.

  • Fidel says:

    I am not sure where you are getting your info, but
    good topic. I needs to spend some time learning much more or understanding more.

    Thanks for fantastic info I was looking for this info for my mission.

  • Anne says:

    The other day, while I was at work, my sister stole my iPad and tested to see if it can survive a thirty foot
    drop, just so she can be a youtube sensation. My iPad is now broken and
    she has 83 views. I know this is entirely off topic but I had to
    share it with someone!

  • Chau says:

    Just want to say your article is as amazing. The clearness in your post is
    simply spectacular and i could assume you are an expert on this
    subject. Fine with your permission let me to grab your RSS feed to keep updated with
    forthcoming post. Thanks a million and please continue the gratifying work.

  • Ashli says:

    Admiring the commitment you put into your site and in depth
    information you provide. It’s nice to come across a blog every once
    in a while that isn’t the same unwanted rehashed information. Wonderful read!
    I’ve bookmarked your site and I’m including your RSS feeds to my Google

  • Saya tidak bisa menahan diri dari berkomentar.
    Sangat baik ditulis!

    my blog – Mjoker3999 (https://Gameaco.Com)

  • Saya akan segera genggam rss Anda karena saya tidak bisa
    Saya yakin pos ini telah menyentuh semua pengunjung internet, benar-benar rewel pos tentang membangun webpage baru.

    Look into my website :: Joker123 Apk 2021

  • Ana says:

    Write more, thats all I have to say. Literally, it seems as though you relied on the video to
    make your point. You clearly know what youre talking about,
    why waste your intelligence on just posting videos to your
    site when you could be giving us something informative to

  • Neva says:

    of course like your website but you have to check the
    spelling on quite a few of your posts. Several of
    them are rife with spelling problems and I in finding it very bothersome to
    inform the reality then again I’ll definitely come back

  • Tammie says:

    Thanks for finally talking about > The Self Isolation Workout Program – High Performance Founder < Liked it!

  • says:

    Saya akan segera rebut rss feed Anda karena saya tidak bisa
    bookmark !!, Saya sangat suka blog Anda !

    My page … Joker 123 apk download (

  • Lucinda says:

    Hello! I just wanted to ask if you ever have any
    problems with hackers? My last blog (wordpress) was hacked and I
    ended up losing many months of hard work due to no
    data backup. Do you have any methods to prevent hackers?

  • Branden says:

    Highly energetic article, I loved that a lot.

    Will there be a part 2?

  • Deidre says:

    I savour, cause I found just what I used to be taking a look for.
    You have ended my four day long hunt! God Bless you man. Have a
    nice day. Bye

  • Lara says:

    Everything is very open with a very clear description of the challenges.
    It was definitely informative. Your site is very helpful.

    Thanks for sharing!

  • Kathryn says:

    Hi, i feel that i noticed you visited my weblog so i got here to
    go back the choose?.I am trying to find things to improve my website!I guess its
    ok to make use of a few of your ideas!!

  • Matt says:

    I go to see each day some websites and sites to read posts, however this website offers feature based content.

  • Bart says:

    When I originally left a comment I appear to have clicked on the -Notify me when new comments are
    added- checkbox and now each time a comment is added I recieve 4 emails with the same comment.
    Is there a means you are able to remove me from that service?

    Many thanks!

  • Klara says:

    I am really inspired with your writing abilities as neatly as with
    the layout in your blog. Is this a paid subject matter or did you modify it your self?
    Anyway keep up the excellent high quality writing, it is
    rare to look a great weblog like this one nowadays..

  • Winifred says:

    It’s really a great and helpful piece of information. I am glad that you
    simply shared this useful info with us. Please keep us
    informed like this. Thank you for sharing.

  • Harold says:

    No matter if some one searches for his vital thing,
    thus he/she wants to be available that in detail,
    so that thing is maintained over here.

  • Ruben says:

    This info is invaluable. When can I find out more?

  • At this time it looks like WordPress is the
    top blogging platform available right now. (from
    what I’ve read) Is that what you’re using on your blog?

    my web page;

  • Can you tell us more about this? I’d care to find out more details.

    my page …

  • Hey there! I know this is kinda off topic however I’d figured I’d ask.
    Would you be interested in trading links or maybe guest writing a blog article or vice-versa?
    My site discusses a lot of the same subjects as yours and I believe we could greatly
    benefit from each other. If you are interested
    feel free to shoot me an email. I look forward to hearing
    from you! Great blog by the way!

    Also visit my web site ::;u=164254

  • What’s up, its fastidious article on the topic of media print, we all know media
    is a impressive source of data. asmr 0mniartist

  • Quality articles or reviews is the important to interest the people to
    go to see the web site, that’s what this website is providing.

    My page …

  • I’ve been exploring for a little for any high-quality articles or weblog posts on this sort of space .
    Exploring in Yahoo I ultimately stumbled upon this website.

    Studying this information So i’m happy to convey that I
    have a very good uncanny feeling I came upon exactly what
    I needed. I so much indubitably will make sure to don?t disregard this site and provides it a glance regularly.
    asmr 0mniartist

  • says:

    My husband and i ended up being so relieved that Peter managed
    to do his survey while using the precious recommendations he
    was given through the web site. It is now and again perplexing just to choose to be freely giving helpful tips
    that people today have been making money from. We do know we now have
    the website owner to be grateful to because of that.
    The main explanations you’ve made, the easy blog menu,
    the friendships you can make it possible to create – it’s
    got most extraordinary, and it is letting our son in addition to
    us feel that the concept is amusing, which is particularly indispensable.

    Many thanks for all!

    Feel free to surf to my site;

  • zortilonrel says:

    Yay google is my world beater assisted me to find this outstanding internet site! .

  • 0mniartist says:

    Its like you read my mind! You seem to know a lot about this, like you wrote
    the book in it or something. I think that
    you can do with a few pics to drive the message home a little bit, but instead
    of that, this is magnificent blog. A fantastic read.
    I’ll definitely be back. 0mniartist asmr

  • Sexnord says:

    My spouse and I love your blog and find almost all of your post’s to be just what I’m looking for. can you offer guest writers to write content for you? I wouldn’t mind producing a post or elaborating on some the subjects you write concerning here. Again, awesome weblog!

Leave a Reply