Wait I Can’t Go to the Gym? No problem!

Written by on May 13, 2020

So since this whole pandemic started I haven’t been able to go to the gym. For some people that might be a dream come true, but for athletes, whose scholarships depend on their athletic ability and performance it can be a nightmare.  Now you might be thinking “oh but that’s easy, just go for a run and do some push-ups, that’s pretty much the same thing right?” NO! It’s not even close. College athletes train at such high levels normally, and this pandemic is going to do serious detriment to our physical abilities unless we can find a way to maintain our athleticism. I am somewhat educated in the field of physical education and what exercises would do best in an at-home setting (largely due to my major and athletic history), I am no where near a professional- so I figured it would probably be best to ask for a little help from someone that knows quite a bit more than me.

You might know him as the 38th governor of California, but you probably more notably recognize him from his bodybuilding and acting career. After researching the best at-home workouts, I came across a Reddit post that came directly from the man himself-Arnold Schwarzenegger. To start out the post, Mr. Schwarzenegger gave a brief statement about how we can help ourselves and keep others safes during these trying times, which I recommend giving a read. He then goes on to give some history about how bodyweight training is one of the oldest forms of training out there. Think about it, Gladiators and Vikings didn’t need gyms and neither do you.

Mr. Schwarzenegger gives some very important tips about form and how to properly perform the exercises. I will attach a link to the original post so you can go and see what he has to say. The most important quote from the post was “if you cheat at an exercise, you are only cheating yourself. Don’t let your ego do the movements for you. You might want to show off to me or your friends and do 50 push-ups in one set, but if you can’t do them with perfect form, I’ll be more impressed by 5 sets of 10 perfect push-ups.” This is beyond true and especially counts when ding his custom at-home workout that he developed himself, which I will list below. It may seem simple but if you do this every day you will be sure o see results.

Here is your workout:

Pushups

Beginner: 25 Reps

Advanced: 50 Reps

Dips between chairs

Beginner: 20 Reps

Advanced: 50 Reps

Row between chairs

Beginner: 30 Reps

Advanced: 50 Reps

Sit-ups

Beginner: 30 Reps

Advanced: 100 Reps

Bent-leg raises

Beginner: 25 Reps

Advanced: 50 Reps

Bent-over twists

Beginner: 25 Reps

Advanced: 50 Reps

Knee bends (squats)

Beginner: 25 Reps

Advanced: 50-70 Reps

Calf raises

Beginner: 25 Reps

Advanced: 50 Reps

Chin-ups

Beginner: 10 Reps

Advanced: 30 Reps

 

Here is the Reddit link : https://www.reddit.com/user/GovSchwarzenegger/comments/flz3es/stay_at_home_stay_fit/

 

During quarantine and beyond we all need to do our part to stay healthy so we can perform at the top of our game both in life, and in the next season of athletics.


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