As you may have noticed it’s been pretty crazy out there. I for one have been singlehandedly battling CoronaDemons in NYC. It’s a tough fight but I’ve staved off a lot of them. Thankfully, I’ve been doing my home workouts to keep me in shape.
Because of my actions, I managed to carve out enough time to write this for you. After I washed my hands a couple of times, of course.
I know many of you are currently holed up, battling these Coronoavirus demons yourself, so I had a brilliant idea: why don’t we take this time to build our strength inside. This way we don’t have to fight people over toilet paper.
And yes, you can get in shape at home. It takes a little creativity, but it definitely can be done.
I’ve been training people from my home for years. Many of them travel for their jobs, or simply don’t have the time to go to the gym, so they workout at home. Even with these barriers, they’ve achieved their goals, and you can too.
For this effort, I’m going to ask a few things from you:
- First, know that I’m here for you and that you have my support.
- Second, in order to combat this and come out on top, let’s set some ground rules for ourselves.
- Spend less time on social media. Lotta pseudo-doctors (full-time idiots) spouting some ridiculous shit out there. when you get overwhelmed. Set a 45-minute limit (per day) on IG and Twitter. Do not panic.
- Check-in with me and with your closest friends (obviously that’s still me).
- Talk about what you need and what you’re feeling.
We’re in this together, let’s come out of it stronger than before.
As promised (assume that’s why you’re reading this) here are a few bodyweight home workouts that you can get started with. All while just standing in your living room.
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Workout 1: “20 minutes of fun”
Set a timer for 20 minutes, perform as many rounds of the following exercises as possible within that time, with as little rest as possible.
5 Push-ups
10 Squats
30-second plank
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Workout 2: “Sock it to me”
Pendulum Lunge – x6/leg
Plank Up/downs – x8/side
Sock Assisted Hamstring Curls – 10 double-leg or 10/side for single-legs
She was a skater girl – x10 each side
Do this 4 times as fast as possible. Take no more than 30 seconds of rest between each set.
Here is an example of how to do these exercises: https://www.youtube.com/watch?v=8emvBJwRHCk
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Workout 3: “Liar, Liar”
Glute Bridge – x15
Hand to Foot – x10/side
Superman’s – x10
Up Downs – x6
Do this 5 times as fast as possible. Take as little rest as possible between each set.
Here are some examples of how to do the exercises. https://www.youtube.com/watch?v=tE97QWFqgyg
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Workout 4: “Oh My Quads”
For this, you’ll need a timer. Perform each exercise for 20 seconds, then rest for 10 seconds before moving to the next exercise. Complete 8 rounds.
Kneeling Stand-ups
T- Push-up
Side Plank with Crunch
Split Squat Jumps
Again, do each exercise for 20 seconds, rest for 10, then move to the next exercise. One round will look like this.
Kneeling Stand-Ups – 20 seconds
Rest – 10 seconds
T- Push-up – 20 seconds
Rest 10 seconds
Side Plank Crunch thingy – 20 seconds
Rest 10 seconds
Split Squat Jumps – 20 seconds
Rest 10 seconds
Repeat 7 more times.
Here’s an example of how to do these exercises: https://www.youtube.com/watch?v=Q-UWgdR81E4
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And that’s not all. As I said before, we’re all going through tough times right now. To that, I’m offering 100$ off my coaching while we’re dealing with this.
That’s 100$ forever, not just for 1 month. I know we could all use a little break in our favor. Sign up for this offer here https://nerdswholift.com/coaching
I know it can feel a little dark, and uncertain, and scary right now; but like gas, it will pass.
My hope is that this keeps you inspired, energized, and encouraged that things will get better one day at a time.
For more home workouts, I’ll be posting a new one each day on my Instagram @thechriscoulson.
I love you. We’re in this together
