Hope everyone’s having a great Easter holiday.
As promised, here’s a quick home workout that’s easy to do in a small space or at home. Minimal equipment is needed (you just need a pull up bar – not even that, really – see below).
While I know for some lockdown may seem like the perfect opportunity to binge-watch Netflix in bed – I say it’s an even better idea to get up off your ass and get – or stay – fit.
Let’s see what’s in store, shall we?
For the beginners out there, it’s always good to warm up and do a light stretch before a workout. For the more experienced, you already know this.
You can find the vlog version of this on YouTube.
Let’s get started.
SUPP UP. Lockdown Workout – Home Workout
Do 5 sets and take a break in between sets if you need to (if you’re a beginner keep it to 60-90 seconds max), or just push through each circuit until you’re done. Do not, however, take a break between exercises.
- 5-15 Pull-ups
- ALTERNATIVE: if you don’t have a pull up bar, opt for working your back muscles a different way; do some inverted rows by using a table or anything else you can get under and grab onto.
- 10-15 Jump Squats (nice full body workout)
- 10-15 Push-ups (5 close, 5 standard, 5 wide grip in respective order)
- 10-15 Sit-ups (opt for crunches if you’ve got a bad back, DON’T pull your head forward, lead with the chest)
- 10-15 Reverse crunches
Couple things to mention.
If you don’t have a pull-up bar, get one – they’re easy to order online, and for those of you that have already bought the SUPP UP. Workout Guide, you know which one is the best – for those of you that haven’t, well….you know what to do.
If you want more of a challenge with this workout, use a weighted vest, or opt for close grip (tricep) pushups only and try V-ups rather than sit-ups and reverse crunches. You can also add in inverted rows after pull-ups (as in, 5-15 after 5-15 pull-ups).
Don’t get egotistical – inverted rows are a humbling exercise for some and one of many great exercises that test how your mobility and stability are, or if you’ve got training deficiencies as outlined in the (you guessed it) SUPP UP. No Bull, Gym In A Bag Workout Guide, especially when using a weighted vest.
If you want to make things easier because you’re a beginner, skip or swap the pull-ups for negatives (where you get your chin over the bar and you descend in a slow, controlled motion) and opt for wide push-ups. When doing push-ups squeeze the glutes and your core hard to avoid “core sag” and to keep good form.
For conditioning, I highly recommend you check out the SUPP UP. No Bull, Gym In A Bag Workout Guide – it’s got a whole chapter dedicated to conditioning, and the guide in general teaches you how to train in other areas of fitness, explaining visually what muscles are worked, complete with a dedicated customizable workouts chapter at the end of the guide.
Enjoy, and remember – despite everything that may be going on, this whole thing is an opportunity to take time out and become a better version of you.
I know you can do it, so get it done.
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Pick up some whey protein for your next workout, new threads for that sleeve splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.
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