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