During these uncertain times, it's more important than ever to maintain some semblance of
normalcy in your everyday life.

One of the best ways to keep healthy, and sane, while safely maintaining social distancing
during a lockdown is to regularly exercise.

Working out regularly can help to control your weight, reduce your risk of chronic diseases,
boosts overall mood, and improves your sleep.

Additionally, exercising regularly can strengthen your bones and muscles, reduce the risk of
falls in older adults, and helps to keep your immune system fighting off sickness.

You don't have to give up on your physical fitness just because you're on lockdown. It just
means finding new and creative solutions to keep yourself healthy.

So, what are you waiting for? Keep reading to learn 5 exercises you can do today, while on
lockdown, to keep you moving.

5 Exercises You Can Do At Home During Lockdown

If you're on lockdown at home, or under a stay-at-home order and required to practice social
distancing, be sure to follow the advice of your local government's health organizations
and/or the advice provided by the World Health Organization located here.

For more information on how Fringe Sport is responding to the COVID-19 pandemic, see our
statement here.

1. HIIT for Cardio

High-Intensity Interval Training, or HIIT, is the ultimate way to boost your cardio routine and
improve your mood without leaving the comfort of your own home or neighborhood.

HIIT workouts are suitable for all skill levels and can last anywhere from 10 to 30 minutes.
High-Intensity Interval Training requires you to alternate between short bursts of explosive
exercises like running or cycling and recovery periods.

Because HIIT often utilizes multiple exercises, it can work as many, or as few, muscles in
your body as you choose.

For example, if your routine involves weight lifting exercises, you'll be engaging the various
muscles in your arms and chest.

Let's focus on High-Intensity Interval Training that involves weightlifting to maximize your
cardio workouts.

When you incorporate metabolic weight lifting exercises like squats and dumbbell squat
presses into your HIIT, you can speed up your metabolism to blast away fat while keeping
your heart pumping.

To tone and strengthen your abs and obliques, try weighted goblet squats that require you to
keep your torso upright, your knees out, and your core tight.

All you have to do is hold a dumbbell against your chest vertically with both hands under the
top of the dumbbell (or a kettlebell), squat with your core engaged and torso straight, and
then resume the starting position.

You can ensure that you get the most out of your High-Intensity Interval Training for cardio
with our dumbbell sets and kettlebell sets available in a range of weights and sizes for your
home gym.

2. Mountain Climbers for Ab-Strength

It's no secret that planks are one of the best ab-busting yoga poses out there, but if you're
looking for a new variation on an old favorite for your routine, look no further than Mountain
Climbers.

Mountain Climbers offer all of the core muscle benefits of classic planks with the additional
use of your arms, shoulders, quads, and core.

This exercise forces your abdominals and obliques to engage as they stabilize your body
throughout your workout.

For perfect Mountain Climbers, put your Fringe Sport Dumbbell Pair on the floor and get into
a plank position with your hands on the weights.

Bring one knee up and under your chest before returning it to position and repeating the
movement with the opposite leg.

As you continue, try speeding up your movements and lessening your time between leg
switches to keep your heart rate going fast.

3. Pistol Squats for Legs & Glutes

Pistol squats allow you to isolate the muscles in each leg, and balance out any strength
deficits in your legs while increasing your flexibility, mobility, and improving your balance.
The fact that you'll strengthen and bulk up your leg muscles is just the cherry on top of the
cake.

Start by firmly grasping your medicine ball in both hands straight out in front of you, standing
with your feet flat, parallel and close together on the floor.

Raise one leg off the floor keeping it as straight as you can with your core tight.

Lower yourself by bending your standing leg, keeping your medicine ball extended out while
leveling your extended leg until it's parallel with the floor.

Return to standing position with your leg and arms outstretched before dropping your
extended leg and repeating the process with the opposite leg.

To make weighted pistols squats less challenging, consider using a single dumbbell or a
steel metal plate for a weight that's easier for you to grip.

4. Bicep Curls & Tricep Dips for Arms

Looking to target your triceps and biceps? Add bicep curls and tricep dips into your
exercises during lockdown to build strength and bulk up your muscles.

The only equipment that you'll need for tricep dips is a chair, stair, or gym bench, and your
body weight.

To begin, sit on the edge of the bench and grip the edge by your hips, looking straight ahead
with your chin up.

Press your palms down to lift yourself and slide forward off the edge of the bench, using your
arms to hold your weight.

Then, lower yourself towards the floor until your elbows are bent at an angle between 45 and
90 degrees, pause before lifting yourself into the starting position and repeat as it suits your
routine.

Depending on which variation of bicep curls you prefer, they can require barbells, weight
stations, adjustable dumbbells, kettlebells, or weights.

For a basic bicep curl using dumbbells, begin by holding a weight in each hand with your
arms straight down and your palms facing in towards the side of the thigh.

Brace your core muscles and lift both dumbbells towards your shoulders, keeping your
forearms and shoulders straight.

If this is too difficult, try lifting one weight at a time and alternating between arms as you work
out.

Make sure that you're isolating your biceps and concentrating your movements during your
bicep curls and tricep dips with the Fringe Sport Bicep Blaster for ultimate muscle growth
and strength training.

5. Push-Ups for Chest

The classic pushup is every bodybuilder and professional athlete's go-to move for building
upper body strength.

It's one of the best tried and proven methods to quickly and effectively build your chest and
arm muscles, and you can do them virtually anywhere, making them ideal for exercises
during the lockdown.

Do you want to take your pushups to the next level? Try using parallettes the next time
you're doing push-ups for a bit of incline to help develop body control, burn more body fat,
and make more muscle gains.

Parallette push-ups are essentially the same as basic pushups, requiring you to assume a
traditional plank position before lowering your chest until your as level as possible with the
floor and pushing yourself back up until your arms are fully extended.

The main difference is that with parallettes, you hold the bars while in plank position rather
than placing your hands flat on the ground. (14)

Fringe Sport offers a glossy powder-coated steel Steel Parallette Set if you're looking for an
affordable yet durable addition for your home gym.

And a more advanced Mega Grip Parallettes Set for serious athletes and gymnasts looking
to get industrial, rugged quality from the comfort of their own homes.

In Conclusion...

Working out during lockdown is incredibly beneficial to your physical and mental health,
especially during these stressful and trying times.

In keeping a regular fitness routine, you can keep yourself happy, fit, and sane, while
reaping the various other health and lifestyle benefits of exercise during the lockdown.

Sample Workout Plan

If you're on lockdown, under isolation, or complying with a stay-at-home order, here's a
workout plan you can start right now from practically anywhere, including your home. Feel
free to adjust and alter this workout plan as it's only a sample and should be customized to
best fit your level of athleticism.

Tricep Dips: 10-12 reps, 2-3 sets, 30-60 second rests between sets
● 3-5 Minute Break

Goblet Squats: 10-12 reps, 2-3 sets, 30-60 second rests between sets
● 3-5 Minute Break

Weighted Pistol Squats: 3-5 reps per leg, 2-3 sets, 1-2 minute rests between sets
● 5-10 Minute Break

Bicep Curls: 4-6 reps, 4-5 sets, 2-3 minute rests between sets
● 3-5 Minute Break

Mountain Climbers: 8-10 reps, 2-3 sets, 2-3 minute rests between sets
● 3-5 Minute Break

Parallette Push-Ups: 10-15 reps, 3-4 sets, 2-3 minute rests between sets


So what's holding you back? Take advantage of your time stuck at home and focus on your
health, today.


Steven Blahut
Steven Blahut

Author



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