Since moving back to Connecticut (Equinox opened 6/17), I’m missing my squat rack, pull up bar, dumbbells, and bench in that cozy Upstate NY basement. I haven’t worked out in the gym since getting back. The gym is 40 minutes away round trip from me and there is no longer an office where I can work in between client sessions. I also don’t wanna wear a mask while working out. So I’ve continued to get creative in my apartment.
I live at the end of a cul-de-sac and I have a 6.5 gallon bucket I use to brew my own beer. Filled with water, it weighs almost 50 lbs. I can do lawnmower rows and sumo bent over rows with it. The cul-de-sac street is uphill running back towards my apartment so I’ll jog out my apartment down the hill, then turn around and run back to my apartment. It’s probably 250-300 yards and I find these hard runs are way more effective towards building leg strength, size, and endurance than sprints shorter than 100 yards. The first 8 seconds is easy, then the glycolytic energy system kicks in and energy is much harder to come by and it burns, but like I said, I am seeing more carry over from these longer sprints. Then I come back in the apartment, do neutral spine sit ups with feet locked under my couch, do a set of push ups, and repeat.
Rows, sprints, sit ups, push ups. I’m also going to start doing suitcase carries with the water bucket. The variation isn’t what I’d have in the gym, but I have balance and a safe way to stay isolated while getting in a total body workout.
I went on Amazon to find dip bars (they’re great for inverted body weight rows), and nothing is shipping until August. So I recommend a big bucket from Lowe’s or Home Depot you can fill with water, cinder blocks, gallon water jugs, string 2 together to make it a little heavier, a wheel barrow, a nearby hill are all suitable ways to increase resistance.
This is not temporary. Learning sustainable and independent ways to keep your body moving against adequate resistance is a skill everyone needs in this post-COVID-19 world.
If staying focused at home is an issue, consider virtual training. You’re not going to get distracted with me on a screen in front of you. Virtual training has become very popular very quickly due to the accountability that it provides with at-home-workouts and the time saved from the traditional commute, check in, and equipment availability at your local gym.