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Home Workouts By Gold’s Gym India

“ COVID-19 – Workout at Home with these Simple Home Workouts”

Where the nation is fighting against this COVID 19 virus and we all know that yet there is no vaccine to cure this , the best way everyone thought is about Quarantine , self isolate yourself , avoid gatherings , work from home , well but one thing everyone forgets is Recovery depends on Strength of the Immune system &“ Prevention is
always better than Cure”.

The Best way to fight against this COVID-19 is boost up your immunity by getting involved in minimum 20-30 mins Fitness regime complimenting with healthy home eating patterns that will help you stay fit and fight against this growing COVID-19. Hence here are some Quarantine Home Based Workouts that everyone can easily
follow from their Self Isolated Environment and guess what???? All you need is just your Body weight.
All the daily activities we do revolves around 7 Primal movements those are
1) Squat
2) Lunge
3) Pull
4) Push
5) Lift
6) Bend/ Twist
7) Gait ( Locomotion )
So, Following are the workout based on it , and the principle you follow to perform these exercises is called “AMRAP” ( As many Reps As Possible ).

Sr.No Exercises Duration
1 Body weight Squats 60 secs
2 Body Weight Lunges 60 secs
3 Water Bottle Bent over Row/ Chin ups  60 secs
4 Body weight Push ups 60 secs
5 Water Bottle Deadlifts 60 secs
6 Russian Twists / Ab Crunch 60 secs
7 Spot Jog/ Skaters 60 secs Rules to follow the Exercise Program:-
1) Each exercise should be performed for 60 secs . Do as many reps as possible in 60 secs.
2) Rest between shuffling from one exercise to other exercise is 20 secs.
3) Complete the series of 7 exercises back to back and then rest for 2 mins. This completes round 1.
4) At a beginner level attempt 2 rounds , intermediate to advance workers can go upto 4 rounds .
5) Do not force yourselves if you feel uncomfortable at any point.
6) Keep hydrating yourselves by sipping water slowly and required whenever.
7) Don’t stress and enjoy what you do. After all its YOU V/s YOU.

BODY WEIGHT SQUATS

BODY WEIGHT LUNGES


WATER BOTTLE BENT

OVER ROW/ CHIN UPS

BODY WEIGHT PUSH UPS

 

SAND BAG DEADLIFTS

RUSSIAN TWISTS / AB CRUNCHSPOT JOG/ SKATERS

 

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