With all of this coronavirus stuff going on at present, I thought I would put out a short little blog post with some exercise ideas for those individuals keen on exercising at home. Below I have included a number of videos that are just bodyweight focused or require very little equipment. In terms of programming these, I guess it depends on what the goal of the session is and where you current fitness level is at.
For the beginner, you might choose 3-5 exercises and then select either a total number of repetitions to complete i.e. 25 push ups, whereby you complete the 25 repetitions in as little as sets as possible. The other option might be to select a time to work for i.e. 20-30 seconds and perform 3-4 sets of each exercise for the set time. For the bigger you might look to have a work:rest ratio of 1:2 i.e.. 20 seconds work for 40 seconds rest or longer. The other alternative is to look at alternating exercises between upper body and lower body focus so that you can keep the work rate up higher and get the session in a more time efficient way.
For the more experienced trainer, you might look to select 4-8 exercises, then a fixed number of sets i.e. 3-6 sets for each exercise and then select a specific number of reps to perform per set or a time 30 – 40 seconds per set. Rest breaks will determine on the goal. In essence, if you are looking at training at a higher work intensity, then less rest between sets and switch between upper and lower body exercises. For those looking to focus on more strength/endurance, then slow each rep down and give yourself some more rest.
Anyways, just a few thoughts on some simple home programming and exercises to perform at home.
Upper Body Focused