You don't have to worry about quarantine, you can practice at home!

On Tuesday, the government ordered the precautionary closure of schools and the cancellation of all cultural and sporting events with an attendance of more than 100 people as part of efforts to prevent the spread of the coronavirus. Do you go to a bigger gym, are they threatening to close it down too and are you dreading dropping out of your busy workout? Don't worry, we've got a few workout tips to get your body in shape at home so you can avoid a potential infection at the gym, or easily survive a closed gym for a few days (maybe weeks).

A lot of people live in the idea that home training is actually useless - well, if you're used to weights, it'll be a bit of a relief for the body, but if you can do the exercises really carefully and with the right intensity, home training can come hard on the heels of the gym! If you don't feel like hitting the gym yet, you can use the following tips to build a really effective home workout!

Strengthen your core

We don't all have our own gym at home, so we take it from the ground up and can use the time at home for a neglected core workout for example - well, it looks easy, but believe me, you'll be more exhausted from that half hour of core strengthening than if you'd been lifting weights at the gym! We've covered a few core exercises in one of these articles - link here and here. Plus, by strengthening your midsection you'll build a strong foundation for other exercises, whether with your own weight or at the gym.

As an added bonus, you don't need any equipment at all for a mid-body workout. The important thing is to concentrate on the correct execution. We have already explained the technique and examples of exercises in the article above, but we appeal again! Watch out for sagging at the hips, holding your breath and other essential details. The goal is to perform the exercise so that it is technically correct in a range and intensity in which you will be able to maintain precise execution.

Self-weight exercises

When creating a home workout, we can't leave out something like just self weight exercises. Build a full body workout from basic exercises like push-ups, crunches (if you have a trapeze bar at home), squats, lunges and some abdominal exercises. All of these exercises engage not just one, but a whole bunch of muscles around your body, and even if you don't need any additional weight, they can still give you a good workout. Don't believe it? Try it and see for yourself!

You don't need any special equipment for a proper HIIT

Not to belabor the point, you can even do some cardio at home. We've already discussed the fact that HIIT is a mega-effective weapon in the fight against fat deposits several times. And you can practice HIIT right now, even at home. If you have a pair, an orbiter or even a stationary bike, you can whistle, because that kind of equipment is totally awesome for home HIIT. Well, you don't have to be disappointed even if you don't have any such equipment at home.

You just need a jump rope, or a combination of some challenging exercises like jumping jacks (known as jumping dummy) running in place and other options! If you're uninspired, browse a bit of youtube and you're sure to come across a good dose of inspiration on what such a home HIIT could look like.

Resistance bands

This seemingly innocuous exercise tool can be a real pain! You only know exercises to strengthen your legs and butt? That's not all! You can also use them as resistance for triceps, biceps, abdominal and even chest and back exercises. Don't have any inspiration on how to work out with a resistance band? Check out this video for an example exercise for each part.

TRX weight training system

If you've bought a nifty TRX equipment for your home and haven't got the courage to try it out yet, now is the perfect opportunity! TRX is a suspension system that can give your body a good workout, even if it doesn't look like it. You can do some serious "doggy stuff" with TRXs and if you put your workout together right, you'll be thrilled. You can effectively work your whole body with it, and because it's an unstable system, you'll need to focus on your core, so you'll get a nice workout out of the core strengthening that was at the top of our list.

You can really strengthen everything on the TRX - your chest, your arms, maybe some push-ups on the TRX? That's a killer exercise! Of course the legs are a must, whether it's squat lunges or various dynamic exercises like squat lunges, lunge lunges and so on. In short, the TRXko is a great helper not only for home workouts! If you're lacking inspiration, there are tons of tutorials on the internet.

Big ball

The big ball is a tool that the vast majority of us have at home. Not only can you use this nifty toy for rehabilitation and stretching exercises, but you can also give yourself a nice strength workout with it. That squatting endurance with the ball propped up against the wall will give your thighs and butt a good workout. You can also try different variations of abdominal exercises, or use the ball as an unstable base for exercises with dumbbells or resistance bands. There are no limits to your imagination.

Dumbbells or axle

If you're one of the lucky ones who have dumbbells, kettlebells or even a wasp at home, jump for joy because you don't have to be sorry that the gym is closed. Combine exercises with your own weight, core exercises and add something with weights and you'll survive the quarantine without the slightest muscle damage! Smaller dumbbells can be used for biceps and triceps exercises, but you can also use them for lunges, chest presses, or shoulder presses. Feel free to use them to increase the load during squats or do some lunges around the living room.

If you've got a kettlebell at home, that's a decent win, too, because you can do a variety of exercises with that eared ball. You can take inspiration from CrossFit, our article, or just improvise. The kettlebell will serve as a weight for squats(sumo squats with a kettlebell? Your butt will remember that for a long time!) or back exercises. Of course, there are many more exercises, so you just have to look for them and combine them properly.

Internet inspiration for home workouts

We can find countless training videos on the internet for inspiration. A good source is fitness blender, where you can choose workouts according to what you feel like doing. The advantage is that most of them are without the need for any tools, but on the other hand, you can also find videos with tools, so there's always something for you! There's plenty of inspiration on the internet, so don't be afraid to look for it - just choose good sources and qualified trainers, because if you choose the wrong pre-exercise trainer, you may do yourself more harm than good with your workout.

Work on flexibility with yoga or stretching exercises

Dig into your conscience and tell yourself how many times in the last 3 months you have used the phrase, " Stretch? Yikes, I can't do that anymore, next time I'll do it properly" or "hey I'm off, I'll do my abs at home".So , training at home is the perfect opportunity to really stretch in peace, or even just have a stretching day, because if you don't find these activities cool or tough enough and you don't want to do them at the gym, no one will see you at home and maybe you'll realize that by doing them regularly you'll recover much better, increase your flexibility and take your workouts to a new level. Sounds good, doesn't it? At least it's worth a try!

What to take away from the article?

The coronavirus is roiling the world and probably shouldn't be trivialised. It is always better to take greater precautions than to underestimate it and regret it. Just because we have to give up our beloved iron for a few days doesn't mean we can't move at all! Today we have given a number of tips for how to torture the body even in home conditions and survive some of the shorter separation from the gym without much harm. We can use various exercise equipment such as TRX, a large ball, resistance bands or dumbbells, but we can also exercise with our own weight.

Don't forget that the basis of everything, including the prevention of any disease, is the adherence to a healthy lifestyle. Eat food that is real food, indulge in plenty of fruit and fresh vegetables, don't underestimate sleep and rest, stretch your body occasionally, even if it's just at home, and try to stress and panic as little as possible. Your "gains" will certainly not escape you and your reduction is not in ruins just because the gym is closed for a few days.