Amidst the ongoing crisis that’s happening all over the world, everyone in this community/industry is at risk at losing their gainz. Nobody wants to lose any developed gainz over time. What’s the possible solution? Obviously you can either wait until the gyms are back and running, or if you are a creative brah you can always improvise. Seriously, there is no point complaining and feeling sad that the gyms are closed. We live and let live. The process just forces us to adapt.

Luckily, youtube has a plethora of different platforms that promote bodyweight workouts, calisthenics to name a few. If you have little to no equipment at all, furnitures and other solid materials can be used as exercise equipment.

Tomorrow will be day 1 of not having a premium gym, at least for me. I’ll be doing some bodyweight exercises and rep them to failure. Fortunately, in my home I have a barbell made out of concrete cement and I can improvise my workouts from that single equipment alone. But for those who really don’t have anything. I’m a good brah so I can provide some workouts for you guys.

PUSH EXERCISES:

  1. Push ups You can always progress your pushups by widening and narrowing your arms, as well as placing your foot on a chair to make it more declined giving your chest a much more harder push. Later on you can progress it by setting one arm pushups as your end goal in this temporary program.

Diamond pushups are also good.

  1. Lateral raises If you don’t have any weights at home, you can always do Unloaded Lat Raises, where you just do the exact exercise and flexing your delts to failure. This is much better than no movement at all. 4 sets is a good metric til failure. Also, you can use a heavy book to add some weight, but bear in mind that grip will be compromised.

  2. Skull crushers This bodyweight exercise is good against a table or a solid platform. This mimics a push-up but with your elbows inclined giving that tricep some good activation. You can progress on this by decreasing the angle in which you push with your tris.

LEG EXERCISES:

  1. Bulgarian split squats You can do this by resting your leg on a chair and just do the exercise using bodyweight. Progress by either increasing the distance between the surface and your working leg, or you can have another chair placed across you where your working leg is on and do the exercise as it gives a deeper dip.

  2. Hip thrusts Pretty standard. Rest on a platform on a 45 degree angle and do the exercise. Progress by carrying a book or something heavy and do that until failure.

  3. Pistol squats This alone can be pretty deadly for your legs. It requires balance, mastery and perfect execution to deliver a solid bodyweight squat. Progress by mastering the exercise, then carry something while doing it. It’s a pretty powerful workout that people underestimate so much.

PULL EXERCISES:

  1. Pull-ups If you don’t have any pull up bars at home, you can use a table and do some pulling under it. Progress by carrying a bag or something heavy. Repeat until failure. Progress by including your lower body as weight.

  2. If you have other recommendations for PULL EXERCISES, please include them especially for the ones without any equipment at all. So far, this is what I have, and with the barbell that I have I’ll be doing deadlifts and rows.

ISOLATION EXERCISES: There are a handful that you can do that are a simple YouTube search away that require zero equipment at all. They are mostly core exercises. Don’t lose your abs brahs!

  1. Planks
  2. Bicycle crunches
  3. L-sits
  4. Reverse crunches
  5. Calf raises
  6. Mountain climbers
  7. Burpees

You don’t only want to just keep moving to maintain your gainz and not lose any as well. What the fitness world taught me is not only to be disciplined but also to set goals in the process. Try to set a different goal from now that would align with this and in time when things are back to normal, we can always rebound back to them gainz.

In traditional bodybuilding, we set goals through progressive overload. In this case, and in my case, my goal right now is to learn how to execute a one arm push-up. I believe the above mentioned exercises can help me reach that goal.

There are a lot of workout programs focusing on just body weights. Progressing them through different angles and variations help. Read on calisthenics. Chris Heria is a good platform of knowledge to start, but there are more brahs out there on YouTube who preach the same shit.

Brahs, we’re all gonna make it. Never let this time at home spent just by sitting on the couch and watching Netflix. Always keep moving and we will be flexing once again. There’s no other way around it.

When you get back at your gym, you’ll be thankful for learning what you didn’t know by doing these home workouts and applying them with better execution in the future. We are all in this together. Stay home and stay safe.