Updated: Mar 25
I know it's only been two days since we had to close and a lot of you are freaking out. Don't worry, you are not going to lose all those precious gains. You just need to think outside the box ;)
Today is leg day for me and this is how to exchange some of the exercises:
Workouts Written as Exercise x Reps x Sets
Air Squats 20x3 sets Just warming up!
Squats - 15x4 - If you know me, you know that I have been known to have squat contests after powerlifting competitions using random people. I have a hard time passing up dares, I won't go into detail. Since we are observing "Social Distancing" You can use anything... Look around the house, you can use your dog, cat, child. Hold in Front of you for a modified front squat or if it is your child, piggy back squats might work best here.
Leg Press 20x3 - Obviously you may not have access to a leg press so you are going to use your couch, love seat or club chair. I literally used my sofa as a leg press during a snow storm a few years back. I wish I was smart enough to video it. Lay on your back with your feet on the underside of one of the ends of the couch and push.
Step-ups - 15x4 each leg. Do 15 reps on one leg then switch 15 reps on the other leg, Repeat. Now, I used my coffee table, (Sorry Jim) you may not want to do that, but look around the house, I am sure you are going to find something. If you want it to be more challenging: Step-up and then step back into a reverse lunge.
Walking Lunges - 20x4 each leg. - If you would like to add weight.... fill up two water jugs.
Single Leg Hamstring Pulls - 15x3 each leg. When I tore my ACL one of my rehab exercises was to pull myself around on a stool (or chair w/wheels) one leg at a time. There was a 17 yr. old boy in rehab with me at the time that also tore his ACL and we would race each other. So much fun!
Single Leg Calf Raises - 20x3 each leg. Stand on the edge of a step.
I hope this helps! Please let me know if there is a particular body part you would like an alternate exercise for and I will do my best to accommodate you.
Hopefully this will be over soon and no one that you love is effected by the coronavirus. I do believe if we all do our part and keep ourselves out of harms way, we will be back up and running in no time!
We really do miss you all!