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20+ exercises you can do at home with no equipment during COVID-19 lockdown (+ videos).

Hi guys, hope you are doing well, staying healthy and following instructions. These are hard times for everyone and I pray that times will be better soon and that this pandemic is over and done with so we can all move back into our normal lives.


I've received quite a few requests from friends and athletes I have previously worked with on how to make the best out of this time when we are all at home and don't have access to our usual training resources. I've also come across some funky-looking "home-based" exercise programs, which probably wouldn't be my thing ...


So I've created a list of exercises (see table below), and video tutorials (thanks Ed), for you to make your own sessions and to minimize the interruption to your training and / or exercise routines to the best of your ability.


How it works...


- I generally think training 3 to 4 days a week should be enough anyways, given that the quality of training is there, so I suggest you pick one exercise from each of the five categories and make four 5-exercise circuits (which totals to training 4 days a week).


- You can play around with sets and reps as you wish but my general advice is to work to a number of repetitions where you have "2 reps in the tank" for every exercise, and to do the number of sets (or rounds of the circuit) that you can bear without getting bored


- An example of a circuit (which we tried after filming all the video tutorials) could be:


Total rounds: 5 rounds


Push ups x 10 reps

Split squats x 10 reps each leg

Inverted row x 10 reps

Hip bridge (single-leg) x 10 reps each leg

Plank (with book drag) x 5 each side

Leg lowers (partner resisted) x 10 reps


(30s rest, then go again)



- Finally, I know desperate times call for desperate measures, but there is no good reason on this planet to be doing burpees!!!


- Enjoy the video tutorials and don't hesitate to contact me at strengthcoachjournal@gmail.com should you need further advice.


Table - List of exercises that you can do at home with no equipment (in colour are the five different categories)

*please not that in the videos, we show multiple variations of the exercise for you to pick what you feel most comfortable doing


INTRODUCTION




EXERCISE 1 - SPLIT SQUAT (AND VARIANTS)




EXERCISE 2 - SQUAT (AND VARIANTS)




EXERCISE 3 - PLANK (AND VARIANTS)




EXERCISE 4 - REVERSE PLANK




EXERCISE 5 - SIDE PLANK




EXERCISE 6 - HIP BRIDGE (AND VARIANTS)




EXERCISE 7 - PUSH UP (AND VARIANTS)




EXERCISE 8 - TOWEL ROW




EXERCISE 9 - LEG LOWERS




EXERCISE 10 - LATERAL LUNGE




EXERCISE 11 - WALL-TOUCH HINGE




EXERCISE 12 - PRONE HOLD




EXERCISE 13 - SIDE HOLD




EXERCISE 14 - I, Y, T, W'S




EXERCISE 15 - DEAD BUGS




EXERCISE 16 - COPENHAGEN




EXERCISE 17 - HAMSTRING SLIDERS




EXERCISE 18 - TRICEP DIPS




EXERCISE 19 - INVERTED ROW




EXERCISE 20 - CURL AND PRESS





Find the author


Instagram: @___Adriano

E-mail: strengthcoachjournal@gmail.com

Hello. My name is Adriano Arguedas Soley, welcome to my online strength and conditioning journal.

Here, you can find articles written by myself and other coaches, learning resources and podcast episodes where I've had the pleasure of interviewing some of the leaders in our field. 

 

Through this online platform I share with you some of the things that have helped and continue to help me in my development as a strength and conditioning coach.

If you'd like to get in touch, please do not hesitate to email strengthcoachjournal@gmail.com

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© 2019 by Adriano Arguedas Soley 

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