Well, here we are, quarantined because of this VIRAL BOOGALOO blitzing around the world like it’s 1941, ravaging the defenseless lungs of tens of thousands of men, women, and children.
Gyms are shuttered, Charmin Ultra Soft is now worth its weight in gold ammo, and protein bars have become a prized delicacy.
The worst part for us fitness folk?
Because for most of us, that means instead of our divine daily communion with the iron, we have to putz around with boring bodyweight exercises and bands.
Guess what, though? Home workouts don’t have to be an unproductive slog.
Although you can’t fully replicate the effectiveness of compound weightlifting, you can still gain (or at least maintain) muscle and strength with a well-designed home workout routine consisting of bodyweight exercises. And if you have some bands or dumbbells, that’s even better.
So, if you want to learn how to work out at home when you can’t go to the gym, keep listening. You’ll learn the best bodyweight, band, and dumbbell exercises, and I’ll share workout routines you can start right away to stay swole through these trying times.
Let’s get started!
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
4:26 – Should I go back to the gym after the COVID-19 restrictions have been lifted?
15:58 – Are home workouts worth it?
26:17 – What are the best body weight exercises?
30:00 – What is the best way to use resistance bands in home workouts?
13:11 – What is the best way to use dumbbells and kettlebells in home workouts?
35:56 – What is the best home workout routine?
44:17 – What equipment should I have for home workouts?
45:37 – What are some advanced strategies for making my home workouts more effective?
48:31 – How do you use tourniquets and knee wraps properly?
50:31 – Should I incorporate sprinting to my home workout routine?
Mentioned on the show:
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Mikkola J, Rusko H, Izquierdo M, Gorostiaga EM, Häkkinen K. Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. Int J Sports Med. 2012;33(9):702-710. doi:10.1055/s-0031-1295475
- Lundberg TR, Fernandez-Gonzalo R, Gustafsson T, Tesch PA. Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. J Appl Physiol. 2013;114(1):81-89. doi:10.1152/japplphysiol.01013.2012
- Ozaki H, Loenneke JP, Thiebaud RS, Abe T. Cycle training induces muscle hypertrophy and strength gain: Strategies and mechanisms (review). Acta Physiol Hung. 2015;102(1):1-22. doi:10.1556/APhysiol.102.2015.1.1
- Androulakis-Korakakis P, Langdown L, Lewis A, et al. Effects of exercise modality during additional “high-intensity interval training” on aerobic fitness and strength in powerlifting and strongman athletes. J Strength Cond Res. 2018;32(2):450-457. doi:10.1519/jsc.0000000000001809
- Baz-Valle E, Fontes-Villalba M, Santos-Concejero J. Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. J strength Cond Res. July 2018. doi:10.1519/JSC.0000000000002776
- Cascella M, Rajnik M, Cuomo A, Dulebohn SC, Di Napoli R. Features, Evaluation and Treatment Coronavirus (COVID-19). StatPearls Publishing; 2020. http://www.ncbi.nlm.nih.gov/pubmed/32150360. Accessed March 20, 2020.
- Biggerstaff M, Cauchemez S, Reed C, Gambhir M, Finelli L. Estimates of the reproduction number for seasonal, pandemic, and zoonotic influenza: A systematic review of the literature. BMC Infect Dis. 2014;14(1):480. doi:10.1186/1471-2334-14-480
- Bauch CT, Lloyd-Smith JO, Coffee MP, Galvani AP. Dynamically modeling SARS and other newly emerging respiratory illnesses: Past, present, and future. Epidemiology. 2005;16(6):791-801. doi:10.1097/01.ede.0000181633.80269.4c
- Baud D, Qi X, Nielsen-Saines K, Musso D, Pomar L, Favre G. Real estimates of mortality following COVID-19 infection. Lancet Infect Dis. 2020;0(0). doi:10.1016/S1473-3099(20)30195-X
- Li R, Pei S, Chen B, et al. Substantial undocumented infection facilitates the rapid dissemination of novel coronavirus (SARS-CoV2). Science (80- ). March 2020:eabb3221. doi:10.1126/science.abb3221
- Kwok YLA, Gralton J, McLaws ML. Face touching: A frequent habit that has implications for hand hygiene. Am J Infect Control. 2015;43(2):112-114. doi:10.1016/j.ajic.2014.10.015