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The No-Equipment Workout That Will Help You Stay In Shape In Isolation

So you can't get to a gym? This will help you stay in shape - by Chris Nayna
  • 20 Mar 2020

As COVID-19 (Coronavirus) precautions escalate and cause a simultaneous rise in the nation’s stress levels, it’s important to prioritise your health and wellness. Many professions are now working from home, access to fitness is declining and people’s pantries have never been fuller. This leaves many people isolated, sedentary and likely to let go of healthy habits.

WATCH: Want To Get Shredded Head-To-Toe, Have A Crack At This Workout

We know the many health benefits associated with regular exercise, including: improved cellular and cognitive function, reduced risk of metabolic diseases, better weight management, stress reduction and more resilient bodies - to name a few. Now, more than ever, people need exercise. It can be as little as 30 minutes a day and it can be done right in your living room.

Here are 4 bodyweight workouts to help you stay fit during this difficult time.

Abs

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7,935 likes - View Post on Instagram
LOCK-DOWN SERIES WORKOUT 👉🏼 ABS 🧡 💾SAVE, TAG & TRAIN 🚂 1️⃣Plank Pull Overs x10 2️⃣Table Top Sit Ups x10 3️⃣Back Roll Knee To Elbow x10 4️⃣Reverse Crunches x10 5️⃣Leg Raises x10 6️⃣Heel Taps x20 7️⃣Butterfly Crunches x10 8️⃣Hollow Body Rock x10 👉🏼Repeat x4 Round 🧡Happy Training & Stay Clean🧡

Legs

chrisnayna View Profile
7,850 likes - View Post on Instagram
LOCK-DOWN SERIES WORKOUT 👉🏼 LEGS 🧡 💾SAVE, TAG & TRAIN 🚂 1️⃣ Reverse Nordic x10 2️⃣ Prisoner Squats x10 3️⃣ Cossack Squat x10 4️⃣ Curtesy x10 5️⃣ Squat Jump x10 6️⃣ Four Sit x10 7️⃣ Alternating Backward Lunge x10 8️⃣ Supported Sissy Squat x10 👉🏼Repeat x4 Rounds 🧡Happy Training & Wash Your Hands!🧡

Back

chrisnayna View Profile
3,996 likes - View Post on Instagram
LOCK-DOWN SERIES WORKOUT 👉🏼 PULL 🧡 💾SAVE, TAG & TRAIN 🚂 1️⃣ Single Arm Doorway Row Rotation x10ES 2️⃣ Isometric Scapular Retraction Squeezes x5 3️⃣ Table Top Row x10 (bar=table) 4️⃣ Isometric Bicep Curl x30sec 5️⃣ Back Widow x10 6️⃣ Supermans x10 7️⃣ Psudo Planche x10 👉🏼Repeat x4 Round 🧡Happy Training & Stay Clean🧡

Chest

chrisnayna View Profile
5,006 likes - View Post on Instagram
LOCK-DOWN SERIES WORKOUT 👉🏼 PUSH 🧡 💾SAVE, TAG & TRAIN 🚂 1️⃣ Chest Squeezes x10 2️⃣ High Plank Rotations x10 3️⃣ Commando Push Up x10 4️⃣ Pike Push Up x10 5️⃣ Cross Over Push Up x10 6️⃣ Shoulder Tap x10 7️⃣ Plyo Clap Push Up x10 👉🏼Repeat x4 Round 🧡Happy Training & Wash Your Hands Regularly 👋🏼🦠👍🏼🧡
  • Fitness
  • Full Body Workouts
Chris Nayna
Chris Nayna
Chris Nayna is the owner of Train Station Fitness, a certified personal trainer and a critical care nurse.

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