How To Exercise To Maintain Muscle During Coronavirus Lockdown

Working Out Without Weights

With the lockdown imposed in many countries the gyms are being shut down.

With no access to weights many of you would be concerned about how to maintain your hard earned muscles or how to stay in shape without any access to weights ?

Well! worry not. I have you covered.

I am going to list down a sample workout plan which you could customize as per your needs.

This workout plan will come in two version.

• One for the big guys and girls who want something challenging to match their usual weight training sessions.
• The other would be a scaled down version for those of you who don’t want to feel like throwing up during every workout session.

Week#1

Version #1

Day #1(complete this in 20 mins)

• Situps — 50 reps
• Dands( more commonly known as hindu pushups in the west) — 300 reps

The Dand is a very good exercise which works out the entire body. It strengthens the hamstrings, lowerback, chest, lats, shoulders, biceps.

The proper way to do dands is shown in this video by the youtube channel “bodyweightlifestyle”

Scaled down version

Day #1(complete this in 20 mins)

• Situps — 25 reps
• Dands( more commonly known as hindu pushups in the west) — 100 reps

Version #1

Day #2(complete this in 20 mins)

• Squats — 300 reps
• Floor leg raises — 50 reps

Scaled down version

Day #2(complete this in 20 mins)

• Squats — 100 reps
• Floor leg raises — 25 reps

Week#2 & Week#3

In week#2 beat the numbers that you achieved in the first week and in week#3 beat the numbers you achieved in week#2.

For example in the both the versions of week#1 you had the following numbers in 20mins.

Version #1

• Squats — 200 reps
• Floor leg raises — 25 reps

Scaled down version

• Squats — 50 reps
• Floor leg raises — 20 reps

So, in week#2 you would try to cross the 200 reps mark in the squats for version#1 aiming to reach 300 reps. For the scaled down version you would try to cross the 50 reps mark in squats in week#2.

For week#3 you would again try to cross the week#2 numbers trying to touch the final numbers (300 reps squat for version#1 and 100 reps for scaled down version).

The same pattern would apply for floor leg raises. Each week following the week 1 workout, you would try to touch the final numbers.

What If I Beat The Numbers In Week#1 Itself ?

If you are strong enough and you beat the prescribed reps in week#1 then in the following weeks try to beat the time in which you completed the workout.

For example if in week#1 you completed the following in the prescribed 20 minutes.

• squats — 300 reps
• situps — 50 reps

What you are going to do in this case is that in week#2 you try to do this workout in may be 15mins and in week#3 you try to do this workout in 10mins or so.

Conclusion

The four exercises that I have listed here covers almost the entire body.

But don’t think that its the end all and be all for you. Be creative and include your own exercises.

The idea is to do progress in the execises and do this continuously for three weeks.