When the announcement that Metro Manila and, eventually, the Philippines was going to be put in a total lockdown status, many establishments got shut down, albeit temporarily. Many of these said establishments are gyms across the Philippines.
If you’re one of the people who is stressing over this because you want to be able to workout and stay in shape despite the community quarantine, have no fear.
We’ve got a workout program that you can do at home anytime and it focuses on the chest, core, and legs. No piece of gym equipment is required to perform these exercises. Trust me, if you do this do this program intensely, you’re definitely going to feel pumped.
THE WORKOUT
Bodyweight Squat (20 Reps)
Source: Gfycat.com
*Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward.
*Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor.
*At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
*Increase the number reps and/or add weights for a more intense workout.
Incline Push-Ups (20 Reps)
Source: www.24life.com
*Stand in front of the couch/chair you’ll use for elevation and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart.
*Get into a plank position. Make sure your body is in a straight line, your head is aligned with your spine, and your lower back isn’t sagging. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight.
*Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up.
*Increase the number of reps for a more intense workout
Glute Bridge (20 Reps)
Source: Gfycat.com
*Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
*Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
*Hold your bridged position for a couple of seconds before easing back down.
*Increase the number of reps for a more intense workout.
*Use a chair/couch for elevation and add weights to transform the workout into a Hip Thrust
Walking Lunge (30 Reps; 15 per leg)
Source: Healthline.com
*Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
*Press your right heel into the ground. Push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.
*Repeat the process until you finish 15 reps per leg
*Increase reps and/or hold weights on each hand for a more intense workout.
Standard Push-Ups (20 Reps)
*Get into a plank position with your hands on the floor. Make sure your body is in a straight line, your head is aligned with your spine, and your lower back isn’t sagging. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight.
*Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up.
*Increase the number of reps for a more intense workout.
Crunches (25 Reps)
Source: Imgur.com
*Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
*Exhale and lift your upper body, keeping your head and neck relaxed.
*Inhale and return to the starting position.
*Increase the number of reps for a more intense workout
Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises. After each circuit, make sure you rest for 2 minutes. When the rest period is up, repeat the circuit 5-6 more times or until you feel satisfied with the workout.
What do you think of the workout we just shared? It’s pretty solid right? It’s basic enough so beginners are able to do it but advanced fitness buffs can tweak it as much as they want to get the intense workout they desire.
If you liked the workout we featured above, make sure you check out the Toby’s Sports website in the following weeks because we’ll be pumping out more programs to keep you in shape during the lockdown!
And as always, don’t forget to follow us on all Facebook and Instagram pages to stay up-to-date with all the latest on anything and everything Toby’s.
Stay safe, stay indoors, and stay fit everyone!
