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CORONAVIRUS WORKOUT

CORONAVIRUS WORKOUT


For many, this is the time of lockdown because of covid-19. This virus has put us home but has not put our motivation away.
However, our workout can be severely impacted by isolation.
That is why I created a special workout for the lockdown to be performed with very limited material, only a dumbbell is necessary (2 more practical).

Stay safe!

Instructions:
1. The choice of dumbbell / barbell / Kettlebell is up to you.
2. Workout I, II and III to be repeated every week.
3. Rest one day after each workout. E.g. one possible routine is to workout on Monday, Wednesday and Friday. The other days being resting days.
4. Add 1 or 2 'short' abs circuit in your rest days or at the end of the workouts.
5. Either achieve some cardio before each workout or warm-up with movements (example below).

Movements warm-up:
  • 30 sec Jumping Jack
  • 30 sec Mountain climber
20 sec break
  • 30 sec Jump Squat
  • 30 sec Knee rise
20 sec break
  • 30 sec Burpees
  • 30 sec push-ups
  • 30 sec Ice man
20 sec break
X 2

Workout I - CHEST & TRICEPS

  • Incline push-ups: 4 sets x 6-10 reps
  • Floor dumbbell press: 3 sets x 6-10 reps
  • Floor dumbbell fly: 4 sets x 9 reps
  • Tricep extension: 3 sets x 6-10 reps
  • Dips OR Diamond Pushups: 2 sets x 8-12 reps

Workout II - BACK & BICEPS

  • Pull-ups OR Table top row: 4 sets x 6-10 reps
  • Dumbbell Deadlift: 3 sets x 6-10 reps
  • Elastic row : 4 sets x 9 reps
  • Barbell curl: 3 sets x 6-10 reps
  • Stand-up curl: 2 sets x 8-12 reps
  • Reverse grip curl: 2 sets x 8-12 reps

Workout III - SHOULDERS & LEGS

  • Shoulder press: 4 sets x 6-10 reps
  • Lateral raises: 3 sets x 6-10 reps
  • Bent-over row: 4 sets x 9 reps
  • Goblet squat (OR lunges): 4 sets x 10 reps

Massimo Veneto

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