Home Training Exercises For Men and Women During COVID-19
So you must have been stuck and locked-up at home during COVID-19 outbreak and you are wondering what you can do to maintain your muscle gains and endurance where all GYMs are nearly closed.
Most of us know that there are training routines and exercises you can do right from home but since laziness is too common I decided to lay down training routines for Men and Women.
These training routines are for general fitness purposes, meaning that they work all your muscles, and they are called the compound exercises.
If there is a training exercise you don’t know how to do, you can take the exercise name and use Google
Let’s get started. I will divide the exercise into two categories:
1- Body Weight: You can do these exercises without slaving to equipment of dumbbells
2- Dumbbell exercise: You need to buy ( in case you didn’t ) dumbbells and also bar would be helpful.
As your activity is lower than usual, your training routine will cover all body parts since your options are limited.
Note that Daily walking is very helpful especially to activate and mobilize your blood cycles so you can use walking as an effective vehicle to burn more calories and stay fit.
Home Training Exercises For Men
You can combine bodyweight exercises and dumbbell exercises for a maximum volume of training but you don’t need to. Depending on your convenience, you can select bodyweight or dumbbell based training routines. You can use bodyweight exercises for lower body and midsection parts.
Now as I mentioned above, the frequency of training should be high if you are at home nearly every day and your activity level is low. Your program could be 6 days or 5 days a week but not less.
I tried to cover many exercise variations and you only need to do one or two exercises per body part. You don’t have to do all of them.
Bodyweight exercises
Compound movements:
3 sets of squats: 15 reps per set
2 sets of Burpees: 10 reps per set
2 sets of elevated push-ups: 10 reps per set
2 sets of weighted push-ups: 10 reps per set
3 sets of pull-ups ( if possible ): 10 reps per set
2 sets of weighted pull-ups ( if possible ): 10 reps per set
3 sets of push-ups: 15 reps each
Midsection and Abs
3 sets of plank: 30 to 60 seconds each
3 sets of crunches: 15–25 reps per set
Triceps
3 sets of triceps dip on chair: 15 reps per set
Weighted and Dumbbell Exercises
As a rule of thumb, whenever you increase the weight the next set, decrease the number of reps in a range from 1–3 reps
Isolation exercises:
Biceps and Triceps:
3 sets of biceps curl: 10 reps per set
3 sets of barbell biceps curl: 10 reps per set
2 sets of triceps kickback: 15 reps per set
Chest exercises:
3 sets of chest dumbbell flys either on the ground or with a chair: 15 reps per set
3 sets of dumbbell pullover: 12 sets per set
Lats and Back:
2 sets of dumbbell rows: 15 reps per set
2 sets of barbell rows: 10 reps per set
Shoulder exercises
2 sets of lateral raises: 10 reps per set
2 sets of forward raises: 10 reps per set
Compound movements:
2 sets of weighted push-ups ( You can use the dumbbell free weights and put them on your back ): 10 reps per set
3 sets of Military press with barbell: 8 reps per set
2 sets of weighted pull-ups: 8 reps per set
its time for my fellow women to receive their training routines. Lets dive fellas
Home Training Exercises For Women
Now the case for women is kinda different according to my experience with my clients. Most Women I train who are not overweight or their goal is to transform into a specific shape is to focus on two aspects:
1- Lower body especially the glutes
2- Tightening the chest and biceps area
But since this program is for general purposes we will dive later into customizing training routines according to your goal. For now we will stick to exercises that server your overall wellness.
Bodyweight exercises
Compound movements:
3 sets of squats: 10 reps per set
2 sets of Burpees: 10 reps per set
Lower Body:
3 sets of lateral leg raise: 10 reps per set
2 sets of rainbow kicks: 12 reps per set
3 sets of hip raises: 10 reps per set
Midsection and Abs
3 sets of plank: 30 to 60 seconds each
3 sets of crunches: 15–25 reps per set
Weighted and Dumbbell Exercises
Lower Body:
2 sets of Sumo Deadlift: 8 reps per set
3 sets of lateral lunges with dumbbells: 8 reps per set
2 sets of weighted hip raises: 10 reps per se
Compound movements:
2 sets of squats with dumbbells: 10 reps per set
Biceps, triceps, and shoulders:
2 sets of biceps curl: 10 reps per set
2 sets of barbell biceps curl: 10 reps per set
2 sets of triceps kickback: 15 reps per set
And lastly don’t forget that diet is a very essential part to keep you away from obesity, health conditions, and muscular atrophy.
You can find the article here on my blog
https://motasem-notes.net/home-training-exercises-for-men-and-women-during-covid-19/
