COVID-19 Aint Got Nothing On Us, Let’s Stay Strong

by Skye Kimberley Mallon

COVID-19 has all of us all couped up inside our little homes. The globe is undergoing lockdown and you are only allowed out for a limited number of reasons. Most of which involve shopping for food, medical reasons, or any other kind of emergency. Despite COVID-19 rules, you need to get at least one form of exercise in a day. If you want to avoid going insane during this time, then home workouts will help boost your mental health.

You either love exercise or you hate it. Either way, COVID-19 or not, we all need to do it. Staying at home all day with little movement or purpose can make you feel depressed very quickly. And if you depend on gym-time for your daily boost – then you might feel like the coronavirus outbreak is going to destroy your progress.

Fortunately, you don’t need to stress. I’ve got ways to work around COVID-19. And if you hate it, you’re probably excited that you can get away with chilling out and watching Netflix since Bodytec and gyms are closed!

COVID-19 Is Your Chance To Get Stronger

Even if you’re not a fan of working out. You must remember that will strengthen your immune system, improve your mental health, and make you feel better about yourself during this frightening time. COVID-19 is a time when we need to be our healthiest and strongest selves to avoid infection. Better yet, working out from home can be so much more fun. There are a variety of ways to exercise from home that won’t bore you to tears.

If you’re a regular client at Bodytec or go to the gym regularly then don’t let this ruin your hard work. And if you’re looking to improve your fitness and build some muscle then give this workout a try. I’ve put together a basic, but effective strength workout that you can do in the comfort of your own home. COVID-19 ain’t got nothing on us!

This is a total body workout that”s suitable for beginners, intermediate and even advanced. You can add heavier weights or just use your bodyweight for each exercise depending on your fitness level. If you don’t have any weights at home then you can use whatever you have lying around your house from tin cans to water bottles, to books and even heavy bags. (Try making your own sandbag.)


Be sure to modify these exercises or avoid doing certain movements if you have any injuries or medical conditions.


Light, Medium or Heavy Dumbbells/Kettlebells, A Chair, An Exercise Mat.

How To

  • Begin with a 5-10 minute warm-up of light cardio (walking in place, etc.)1
  • Perform each exercise for 1-3 sets of 10-16 repetitions. Rest for 30-60 secs between sets
  • Use enough weight that you can ONLY complete the desired number of reps
  • For shorter workouts, split this into separate upper and lower body workouts 
  • Combine this with an ab workout for a complete workout

Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.1

Barbell Squats

  • Stand with feet wider than shoulders with the barbell resting on meaty part of shoulders.2 
  • Bend knees and, keeping chest up, lower into a squat. 
  • Keep abs in and the knees behind the toes.  
  • Push through the heels to raise back up and repeat for 16 reps.

If you don’t have a barbell, you can use dumbbells or squat with no equipment. How to Do a Squat: Step-by-Step2

Walking Lunges

single lunge
Verywell / Ben Goldstein
  • Stand with feet together, and step right foot forward into a lunge, taking both knees to 90 degrees.3
  • Step together with your left foot and then lunge forward with left foot into a lunge. 
  • Continue, alternating legs, for the length of the room.
  • Don’t allow front knee to bend over the toe.
  • Repeat for 2-4 laps across the room.

How to Do a Lunge: Step-by-Step3


  • Stand with feet hip-width apart, weights in front of thighs.
  • Keeping your back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back.
  • Squeeze glutes and hamstrings to raise back up.
  • All movement is from the hips, so don’t round the back.4 
  • Repeat for 16 reps.

How To Properly Do the Deadlift4

Sumo Squats

  • Stand in a wide stance with toes out at about a 45-degree angle and hold a heavy dumbbell or kettlebell (shown) in both hands and, keeping the torso upright, bend the knees into a squat.5
  • Lower as far as you can, keeping the knees in line with the toes.
  • Push into the heels to come up and repeat for 16 reps.

How to Do a Sumo Squat and Other Squat Variations5


Verywell / Ben Goldstein
  • Begin in push-up position on hands and toes, hands a bit wider than shoulders.
  • Keeping abs braced, bend the elbows and lower into the pushup until elbows are about 90 degrees. Don’t sag in the middle!6 
  • Push up and repeat for 16-20 reps.

How to Do Pushups With Variations and Modifications6

Barbell Chest Press

Y Chest Press
Verywell / Ben Goldstein
  • Lie on a step, bench or on the floor and hold bar (or dumbbells) a few inches above the chest.
  • Keeping trunk braced, exhale and push weight up overhead without locking elbows.
  • Lower and repeat for 16 reps.

You can use dumbbells during COVID-19 if you don’t have a barbell handy.7How to Do Chest Exercises7

Barbell Rows

  • Holding a barbell (or dumbbells), tip forward from the hips and bring the torso to about 45 degrees or parallel to the floor (harder), knees slightly bent.8
  • Bend arms and bring elbows towards ribcage, contracting the lat muscles (outer back). Keep the abs braced throughout the movement. 
  • Lower and repeat for 16 reps.

How to Do an Upright Row8

Dumbbell Pullovers

  • Lie face-up on a bench or ball (harder) and hold a medium to heavy dumbbell straight up over chest.9
  • Keeping your back on the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you’re level with the bench.
  • Squeeze your back to pull the weight back up to start, repeating for 16 reps.

Tips to Do a Pullover and Other Exercises9

Side Step with an Arnold Press

  • Holding the weights at chest level with palms facing in, take a wide step out to the right into a squat.
  • As you step the right foot back to center, press the arms overhead and rotate the weights out.
  • Lower the weights as you step out to the left, alternating sides. You can also add a jump instead of a step for more intensity.
  • Repeat for 16 reps.

Tips to Do an Arnold Press10

Iron Cross Squats

  • Holding the weights in front of the thighs, squat as you lift the weights up into a front raise.
  • Take the arms out to the sides as you stand up and then lower them down.
  • Repeat for 16 reps.

Triceps Dips

Tricep dips
Verywell / Ben Goldstein
  • Sit on a bench or chair with hands resting next to thighs.
  • Push up and bring the hips out, with your butt just brushing the bench, knees bent. Bend the elbows and lower body down (staying close to the bench) until elbows are 90 degrees.10
  • Push up and repeat. Straighten the legs for more intensity.
  • Repeat for 16 reps.

How to Do Triceps Dips

One Arm Triceps Pushups

  • Lie down on your left side, hips and knees stacked.
  • Wrap the left arm around torso so that left hand is resting on the right waist.
  • Place the right hand on the floor in front of you, palm parallel to the body.
  • Squeeze the triceps and push your body up.
  • Lower and repeat before switching sides.
  • Repeat for 8-10 reps.

The 8 Most Effective Exercises for Your Triceps

Barbell Biceps Curls

kettlebell curl
Verywell / Ben Goldstein 
  • Stand with fit hip-width apart holding bar (or dumbbells) in front of thighs, palms out.11
  • Bend elbows and bring weights towards the shoulders (without swinging).
  • Lower back down and repeat for 16 reps.

You can also use a kettlebell or a dumbbell to perform these curls. How to Do Biceps Curls

Hammer Strength Curls on One Leg

  • In standing position, lift the left leg off the ground and balance on the right leg.
  • With palms facing in, bend elbows and bring weights towards shoulders without swinging the elbows.
  • Lower back down and repeat.
  • For the next set, balance on the other leg.


Why You Need THE ONE Question, To Persevere With Your Goals. Plus, get your free copy of my workbook guide here.

You may also like