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
- This workout is done in a circuit type of fashion but with 1–2 minutes of rest between each exercise.
- 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.
- Keep yourself at least 2 reps away from failure.
- Always, always, use proper form when performing these exercises.
- 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.
- For EVERY exercise keep your core braced and glute squeezed.
- Give yourself one day of rest in between workouts.
- 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
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
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
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.