by GI Jeff
No, this is not an article about survival tips during the pandemic. We feel like there is an absolute overload of facts (some questionable, some not), opinions and general media overload everywhere. This series is for the people who have already decided to stay active during the pandemic. The workouts will support your immunity during this tough time.
To Learn more about the Effect of Exercise on your Immunity, SEE OUR POST
In between random projects around the house I have tried to do 1-2 workouts daily (yoga or stretching in the morning, more intense workout before dinner). Thus far it is helping with sanity.
Having no equipment is no problem! Here are a few workouts that require no special equipment.
By this we mean; do 40 burpees, 40 situps, then 30 burpees, 30 situps, etc. If you have a medicine ball, use it during the situps for an extra challenge. This should be a quick one and will get your heart rate up!
Five rounds of – 400 meter run
50 air squats
Assuming you don’t have access to a running track, a 400 m run is ¼ mile, or approximately 1:45-2 minutes of running. The point of the run isn’t to set a personal record, it’s to get your blood pumping. With the squat, hips go below the knees, chest upright, core tight.
10 -> 1 Burpees
1 -> 10 situps
Start with 10 burpees, then do 1 situp. Next, do 9 burpees, 2 situps, then 8 burpees, 3 situps, 7 burpees, 4 situps, etc. For more of an extra challenge, run 200m (⅛ mile or about 1 minute of running) after each round. Which means after 10 burpees + 1 situp, run. Then run again after 9 burpees + 2 situps etc.
Ten rounds of:
20 single leg lunges
The lunge steps should be counted individually: left leg lunge = 1, right leg lunge = 2. So ultimately you’re doing 10 lunges/leg per round. If you have dumbbells or kettlebells, hold them in your hands for an extra challenge and feel the fire in your legs.