Coronavirus: How to stay fit in Quarantine

Coronavirus, no problem you can be fit at home. Just follow the tips.

As we know it’s hard to be fit when you are at home all the time, doing nothing just lying on the bed and eating lots of calories will effect you alot.

You need to be physically active anyhow. Just get up and do something for your body.

3 weeks are way lot to loose your interest towards fitness and effect your body alot.

Your body is all you need; anything outside of that is an added bonus.

You can turn any environment into your workout space, and there are no excuses not to get a really good workout when you’re home.

Make your habit to eat healthy, these days are not your holidays, that you are eating anything and gaining weight. Don’t loose your physique it’s very hard to get back into it.

The rate at which people lost athletic performance once they stopped training depended on a range of factors.

But generally in terms of training, within two weeks there will be a loss of peak performance.

Having somebody else in your training always adds a little extra competition and keeps things fun.

Basic push-ups, sit-ups and squats as the “foundation movements” of any home workout, but they can be varied in any number of ways.

Doing a certain amount of reps every minute, on the minute, or setting yourself the target of doing as many as sets as possible in a 10-minute time frame, as two ways to keep things interesting.

Their are so many exercise that anyone can easily do it at their home like, squats(different types of squats), curls, crunches, HIIT(High intensity interval training), many other exercises like mountain climbing, burpees etc.

Their is no excuse of not doing anything. As remaining fit should be your main concern.

Stay away with any type of stress or tension. Start utilizing your time. Play some games like, badminton, ludo, carrom, PC games etc.

Relax your mind, don’t think about the lockdown. Give time to your family members. Talk to them.

Go use your mind and try to find out some good ideas that you can use when lockdown will be over.

You can go through different online business to earn some money.

You can do meditation to relax your mind and you can also do different types of yoga.

I am mentioning different exercises that you can do when you are at home.

Let’s beat the coronavirus by staying at home.

Home Workout

Core

1.Holding Plank – 3 sets of 30 second holds

2.Abdominal Crunch – 3 sets of 12 reps

3.Knee Tuck kicks – 3 sets of 12 each leg

Knee tuck kicks coronavirus fitness

4.Knee-to-Shoulder Knee-ins (alternating sides) 3 sets of 12 reps

knee to sholder knee ins  coronavirus fitness

5.Elbow-to-Knee Crunches – 3 sets of 12 reps

Elbow to knee crunches coronavirus fitness

Upper Body

1.Push Ups – 3 sets of 15 reps

2.Tricep Dips – 3 sets of 12 reps, you can use a sofa or chair for this

Triceps Dips coronavirus fitness

3.Bicep Curls – 3 sets of 12 reps, you will need to be creative with what you can get your hands on.

4.Plank Taps – 3 sets, 12 reps each arm

5.Forearm Plank Reach Out – 3 sets of 10-12 reps on each arm.

6.Downward Dog to Push Up – 3 sets of 12 reps

7.Decline / Incline Push Up – 3 sets of 12 reps

8.Bear Crawls – 3 sets, to distance or time (depending on space)

Bear Crawls coronavirus fitness

9.Burpee with push up to star jump – 45 seconds on, 20 seconds off.

Burpee with push up to star jump  coronavirus fitness

Lower Body

1.Squats – 3 sets of 15 reps

2.Forward Lunges – 3 sets of 12 reps

3.Reverse Lunges – 3 sets of 12 reps

4.Single Leg Lunges – 3 sets of 12 reps, you can use a sofa, chair or bench for this.

5.Single Leg Deadlifts – 3 sets of 12 reps

Single leg deadlift coronavirus fitness

5.Glute Bridges – 3 sets of 15

GLute Bridge coronavirus fitness

6.Frog Pumps – 3 sets of 15

Frog pumps coronavirus fitness

7.Jumping Squats – 3 sets of 15

8.Calf Raises – 3 sets of 15, using a step at home and for the more advanced lifter, try single leg calf raises.

9.Frog Squats – 3 sets of 15 reps

Frog squats coronavirus fitness

Try do this above workout daily and keep your body healthy.

Avoid eating oily foods, eat healthy stay healthy.

 “The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”

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This Post Has One Comment

  1. Shristi

    Perfect advice 👍🏻

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