At the moment most of us are cooped up—and for good reason. The COVID-19 pandemic is impacting everyone globally. Here in Minnesota we’re observing a stay-at-home order, which has closed a number of businesses including all gyms and fitness centers. The entire situation has produced the perfect environment for us to get soft while just sitting on the couch, waiting for things to change. My advice: Don’t do it! Take advantage of this opportunity and use any extra time you have to work on yourself.
I’m not saying you need to work out like a crazy person from sunup to sundown, but carving out an hour a day should be achievable. Besides, now is certainly not the time to be unhealthy. You need to stay in control of your diet and exercise. The less healthy you are the more susceptible you are to this virus and others.
The good news is, this will inevitably pass. Before we know it we’ll be back out in the woods, chasing turkeys, hanging tree stands, and planting food plots. When that moment arrives, the last thing we need is to be completely de-conditioned.
The following is a three-day workout plan, most of which can be done anywhere with only your body and stuff you have at home. Don’t have any weights? Make your own! Regarding walks, rest assured you can’t overdo it. It’s awesome for you and a great stress reliever during this unsettling time.
Workout 1
At least a 30-minute walk (outside or on a treadmill)
After the walk, do five sets of the following:
- 20 squats with hands behind head (jump squats for a more advanced approach)
- 20 push-ups (from toes or knees). Take a break if you need to, just make sure you get to 20!
- 40 ice skaters (jump side to side)
- 30+ second (per side) side plank
Workout 2
At least a 30-minute walk (outside or on a treadmill)
After the walk, do five sets of the following:
- 20 per side static lunges (jump squats for a more advanced approach)
- 20 overhead presses. Get creative and fill some gallon jugs or find something to press overhead such as a bag of water softener salt.
- 1 minute forward / back hops
- 30+ sec. diamond plank (hands close together under your nose)
Workout 3
At least a 30-minute walk (outside or on a treadmill)
After the walk, do five sets of the following:
- 20 reps dumbbell Romanian deadlifts. Fill up those gallon jugs again.
- 20 reps side raises with water bottles
- 10+ burpees
- 15+ leg lifts. Lie on your back, hands under your butt, and lift your legs over your mid-section.