It can throw you a bit to find yourself without a gym, if it’s part of your routine.
It’s hard to replicate exercises that you would normally do with heavier weights, like deadlifts or weighted squats, but I’ve found you can still get a pretty good workout even without equipment.
At the time of writing, we’re allowed to go out once a day to exercise, and the parks are still open (plus, spring is springing and it’s been gorgeous outside [although, having said that, it suddenly clouded over this morning and started chucking hail at me in the middle of my workout]), so I’ve been taking advantage to go to various nearby parks and bounce around, jumping on benches and swinging from bike racks like a kid in a playground. Often the next morning I’m quite as sore as if I had done a “proper” workout at the gym.
I thought I’d share some of my “lockdown exercises”. Of course there are hundreds (thousands?) of bodyweight exercises, but these are the ones I keep coming back to because they’re so efficient — they start burning pretty quickly.
I’m not a professional trainer — if you want a professional, go to a professional — but I enjoy keeping fit, and I hope that these are useful to you if you’ve been looking for ideas for exercising without access to a gym.
To turn these into a workout, here are some formats you could use. Each of the following is one round:
– 8 exercises, 20 reps each (or 10 reps per side, for one-sided exercises)
– 3 upper-body exercises (10 reps), 3 lower-body (20 reps), 1 travelling (between two trees)
– 4 varied exercises, then 3 short sprints
Do each round perhaps 5 times, or until an appropriate amount of time has passed, or until you’ve had enough. If you get bored at any point, stop and go for a sprint, or jump on a bench, or do some handstands against a tree, then come back to it. Alternatively, jog around the park, stopping every five minutes or so to do a few exercises.
EXERCISES WITH A BENCH
EXERCISES WITH A BIKE RACK
EXERCISES WITH A LOG
EXERCISES WITH A WALL