How to Train at Home When you can’t go to Gym

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By Admin Desk

Due to the deadly outbreak of COVID-19, everything is closed across the globe. Governments of different countries have asked people to stay at home amid coronavirus scare. Because coronavirus spread person to persons so that’s why everything is closed and people are locked down at their houses.

However, this is the big challenge for many gym-goers and for those who are with a penchant for weight lifting. You can do cardio exercise at home without the gym like runners can still run, cyclists can cycle, but weight lifting and muscle building becomes an issue for those who go to the gym regularly to build muscle with heavyweights.

You don’t need to worry about losing your muscle, just follow the steps mention in this article and enjoy training muscles at home.

Here are some tips provided by health and fitness expert Luke Worthington:

1: Pushups

You can maintain your muscles at home by doing pushups. You can do pushups on the floor of your house or you can do on the floor of your TV launch or you can do this in your room. Use a chair or stool to bring the floor closer to you. If you are advance gym-err you can progress it by putting your feet on the chair to take the floor further away.

2: Pull

It is very difficult to do pull-ups at home. However, it is possible if you get creative – and make sure to do it safely. You can do pull-ups on the roof of your house if there is such hanging material available.

3: Squat

It is very easy to exercise you can do at home or at any place. It’s simple as sit-stand you can do it anywhere.

4: Hinge

It is the form of weight lifting. In this exercise, you have to bend yourself and from the floor, you need to lift a heavy object. You can use any object to lift according to what you can easily lift.

5: Lunge

Lunge movements are anything on one leg. A split squat (sometimes called a static lunge) is a good place to start. Before progressing on to reverse lunges, then forward, and eventually lateral (sideways). Perform three sets of eight to 10 on each leg.

Invest in some basic equipment

While you can get an efficient strength workout in using just your body weight, investing in some very basic equipment can help by giving you more exercise possibilities— and you don’t need to spend lots of money either.


It is very important to have a good diet to maintain your muscle mass. Make sure you are taking high protein. As you know 2g of protein/kg of body weight is the requirement.  If your weight is 50kb, then you need to take 100g of protein in a day.

Here are some tips from social media to perform exercises at home while gyms are closed due to coronavirus for some time.


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I’m working on my hip mobility, cardio and improving my neck strength for jiu jitsu. – All body weight. – No weights. – Lots of dynamic and static stretching. – Bridging drills for my neck. – And a mix of low & high intensity cardio. – Otherwise, I’m still having a big ass salad daily. – Staying hydrated af. – Prioritizing sleep. – Protein at every meal. – Lots of fruit. – And focusing on what I can control rather than complain about what I can’t. – This is a crazy time for all of us. – And I have no clue what in the literal fuck is going on. – But I do know I’m not gonna spend this time worrying about losing all my progress. – Because I won’t. (You won’t either). – And there are so many things you can improve on while you can’t go the gym. (All the things you usually say you don’t have time for). – So. – Sending love and prayers out to everyone. Wishing you happiness and health. – And also. – Make the most of this time. – You’re only limited by your imagination and willingness to work. – #corona #run #cardio #walk #coronavirus #handstand #sprint #yoga #mobility #flexibility #stretch #jump #jumprope #split #splits #pushup #pushups #situp

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Read Also:  7 Best Tips For Building Muscles


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Yes team, as promised here is the first in my workout series created @foundryfit for if you don’t have access to a gym, and want to stay active! Fitness for me is as much for my mental health as it is for my physical health, so don’t worry about losing the gains, there’s a lot you can still do!⁣ ⁣ I’ve created 7 workouts, all bodyweight, some more strength focused, some more cardio based. Simple formats and movements. Take your time, focus on quality of movement and adapt as you need.⁣ ⁣ Bodyweight Strength ⁣ ⁣ 5 rounds of the following:⁣ 40 seconds work, 20s seconds rest⁣. 60-90s rest in between each round! 1. Air Squat 3s lower, 2s pause at parallel 2. Curtesy Lunges⁣ 3. Glute Bridge Marches⁣ 4. Plank Reaches⁣ 5. Superman to Hollow Hold⁣ ⁣ Enjoy! Drop me a comment if you’ve got any questions!⁣ ⁣ Big love, Biceps xx⁣

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