A Simple Home Full Body Maintenance Workout to do during this challenging time:
You can use weights if you have them or you can improvise with a bag of potatoes, cans or anything that has some weight and the ability to hold it while performing the exercises.
Alternate Days:
DAY 1
Chest:
> Incline Presses: 3 sets of 12-15 reps.
(If you have a bench you can prop up one side)
> Flat Flye: 3 sets – 12-15 reps
Back:
> Pull ups (if possible): 3 sets – till failure
> Bent-Over-Rows: 3 sets – 12-15 reps OR One Arm Rows: 3 sets each arm – 12-15 reps
Shoulders:
> Seated Presses over head: 3 sets – 12-15 reps or
> Front Raises: 3 sets -12-15 reps
(Bring arms from side up in front to eye level and back)
> Side Raises: (from the side to ear level) 3 sets – 12-15 reps
Abs:
> Crunches: 3 sets – 25-50 reps
> Leg Raises off of a bench or hanging from a bar: 3 sets till failure
DAY 2
Legs:
> Squats: 3 sets – 20 reps
> Lunges: (Alternating Legs) 3 Sets – 15 reps each leg.
> Lying leg curls with potato sack in between your feet and lying on the couch or a bench: 3 sets – 20 reps
Triceps:
> Close Grip Push-Ups: 3 sets – till failure
> Tricep Kickbacks: 3 sets – 12-15 reps
Biceps:
> Two arm Curl: 3 sets – 12-15 reps
> One Arm Alternate Curl: 3 sets – 12-15 reps each arm
> Seated Concentration Curl: 2 sets – 12-15 reps each arm
Calves:
> Two arm Curl: 3 sets – 12-15 reps
> One Arm Alternate Curl: 3 sets – 12-15 reps each arm
> Seated Concentration Curl: 2 sets – 12-15 reps each arm
Combining this with a good healthy diet will allow you to maintain until you can get back to the gym.
Stay healthy and
Best of Success!
Respectfully,
John DeFendis
> Ultra Fit Founder & Director (Since 1982)
> Weight Loss & Fitness Expert
> Inducted in the Fitness Hall of Fame.
> Inducted in the Personal Training Hall of Fame.
> Inducted in the Bodybuilding Hall of Fame.
> National Health Advocate Lifetime Achievement Award recipient.
> ISSA Board of Director
> ISSA Presidents Council
> Mr. USA – IFBB Pro