Maintain the GAIN Train: Exercise Lockdown Edition

It’s been 2-month since the lockdown started and it’s been announced that it will continue for much longer. I understand that many of us are feeling pressured, lonely, and probably have lost reason to keep in shape without the gym. I can affirm that it’s no easy task to stay consistent without the support of your friends and community. I can however testify that no matter where we are, we are in this together and our ability to push through this obstacle comes from within our self-care. So, I present to you 4 exercises that you must do to keep your body moving and your mental state happy. This can be completed by everyone no matter the gender or level.

Exercise 1: Push Ups (video)

Push-ups are an essential exercise for building the chest and incorporating secondary muscles such as the shoulder and triceps. It’s a beginner friendly exercise, where it can be challenging to even reach 10 repetitions. You can also modify it in various forms to make it more challenging. For example:

A slow descent of 4 seconds (eccentric phase), followed by pushing up straight away.
Placing your hands closer to the middle of the body, activates more triceps.
Pushing up from an elevated position, activates more of your upper chest.

Exercise 2: Bent over Row – Home Edition (video)

Utilising the edge of your bed frame and using an under grip (palms facing away from you), you can pull yourself up until your chest touches the bed frame.
This exercise is like push-ups, in sense that you can modify it to make it more difficult as you progress.

Exercise 3: Squatted Calf Raises (video)

Everyone probably loathes doing legs, but once you’ve completed the session, you feel this exhilarating sensation of self-accomplishment. I present to you an isometric (Holding the contraction of the muscle in place) exercise that makes you feel like time is not passing (as if lockdown wasn’t going slow enough).
- Holding a squat position for 10 seconds, followed by contracting your calves for another 10 seconds (raising your heels).

Exercise 4: Core marathon (video)

What hurts more than legs? Well, training your core. Completing 3 sets of the following exercises below, really tests the limits of your perseverance.

Planks (30 seconds)
Mountain climber (30 seconds)
Arms extended crunch (30 seconds)
Double leg thrust (30 seconds)

Generally, when completing exercise 1-3, t complete 3 sets of 8-12 reps. However this can be tailored to where you start and how fast you adapt. Generally, try and have 3-4 repetitions in the tank for every set and if you feel it’s too simple, you can increase the repetition range or number of sets.

Disclaimer: The views, opinions and conclusions presented in these pieces are strictly those of the authors. MYA does not necessarily endorse the personal views of the authors.