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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