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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!


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: 

Books by Mike Matthews

What did you think of this episode? Have anything else to share? Let me know in the comments below!

+ Scientific References