Last updated on November 7th, 2022 at 07:04 pm
A lot of avid gym-goers (like I used to be) have had to struggle this year… (well I would have still been an avid gym-goer if it wasn’t for that meddling lockdown).
Full disclosure though, Mike hasn’t had a gym membership in over a year and has simply been using The Superhuman System and other tactics shared in this article.
Coronavirus has, unfortunately, messed up with a lot of diets, workout routines, and classes. However, it’s still possible to get it done and done to a high standard.
Lockdowns due to coronavirus have likely impacted on most people in the world, in one way or another. You might be somewhere where the lockdowns have been severe, or maybe lucky in that where you are has seen relatively low levels of infection.
But with no vaccine available and the second wave of coronavirus seemingly striking multiple countries and cities around the globe, people who like to stay fit and healthy are once more looking for other ways to get their workouts done and train like usual.
Your Health Comes First
You have to make sure you stay on top of your general health in lockdown, otherwise you won’t be able to work out. Or, you’ll try to work out while slightly under the weather and do yourself no favors. Keeping on top of things is usually easy, but when under lockdown, it can be harder to keep up. For example, dentists have been opening and closing, meaning it’s a lot harder to get appointments.
Part of our Daily Quests inside The Academy App (any of our core programs have access) is making sure you’re focus on your health, even by making sure you’re monitoring your your water intake and direct sunlight!
Mike has been on me about getting direct sunlight, and every time I complain about being a “Night Owl” he makes sure to remind me that his eyesight ends within a few inches of his face so when he wakes up it’s like he’s still in a dream mode. I’m pretty sure I’ve literally hear him say something like: “so make sure you get the right glasses at https://www.eyeglasses.com/ to ensure your workout is done safely.”
But really, if you think you might have COVID, stay out of the gym. And any public area. Not only will you infect other people, but it’s completely bad for you and can considerably prolong your recovery period. Same if you’ve got anything wrong with you really. Before you think about getting into the gym, or about devising a plan to get around the restrictions and work out, you need to ensure that you’re in a healthy state of being.
As Does Mental Health
Going to the gym is the only social interaction a lot of people get at the moment. This is because so many people, under lockdown restrictions, can’t go and meet up with people outside of their own household. So any interaction at the gym is all they get especially if they’re working from home. So if the gyms shut too, it can make life tough and one might lose all motivation to work and train.
Mental health is always a big factor in one’s life. If you suffer from bouts of bad mental health, working out has always been touted as a method to shake the blues. The issue is that this is often repeated too often. To the point where people with severe mental health issues like bad depression or anxiety turn to working out as a method of cure, but it doesn’t work like that all the time. If it’s severe, you might need medication or to at least speak to a doctor about your condition.
Working out and exercising is part of a whole package of treatments for depression, but it isn’t the answer on its own. At least in most cases. If you feel like you’re suffering, don’t try to answer it solely with exercise. Again, only you know what you’re going through. And the truth is, a lot more people are suffering from mental health issues due to coronavirus. Be honest with yourself, and address problems properly.
Use SHJ Resources and Programs
SHJ’s has over 500+ workouts (quickly approaching 1,000) in the Workout Database, science-backed Nutrition Pillars, a brand-spankin-new Healthy Recipe Database, even newer Celeb Diet Plan Database, and tons of free Resources full of so many tools that are at your disposal. Now if you’re thinking where to start from then you can easily just head over to the start here section.
Although I don’t think Mike can make a cup of earl grey as good as mine, I do know for a fact that SHJ has the science-backed resources that anyone can easily read, understand and apply from the comfort of their own home.
But if you’re looking to step it up a notch then you can check out all SHJ’s programs here OR see a full comparison breakdown of them here.
Why? Many reasons. But one of those reasons is because in the academy you get the accountability section where you check in daily in the member’s area and Mike checks it every day. Also, there’s an app so you can do it from your phone and even look at the workout plans from your phone too.
Get The Equipment In Advance
For those who are serious about fitness, you might already have the equipment you need at home. However, if you didn’t buy it can be quite tough to get equipment at the moment. This is primarily because a lot of it is sold out. If you aren’t in a lockdown at the moment, you might want to consider buying the equipment before the gyms shut because when they do, that equipment will be flying off the shelves. Get ahead of the game and know what you’re going to buy before getting to the store.
If you do want to check out some more avenues for equipment, we do actually have you covered a bit though…
Here are some of our resources on getting your home gym more equipped and ready for your training needs:
- Build Your Superhero Home Gym for Under $100
- Build Your Superhero Home Gym for Under $250
- The 5 Best Jump Ropes and Speed Ropes for Every Fitness Level
- The Best Resistance Bands To Level Up Your Workout
And, if these don’t do the job for you, you can just go ahead and check out the full Recommended Equipment page (with a link to even more awesomeness from there).
Know Your Alternatives
If the gym shuts, the machines you use won’t be part of your workout plan.
This of course means you won’t be able to use them at home and if you want to keep the same plan in motion, you’ll need alternates. This means free weights instead of machines a lot of the time.
You can find alternative methods to all these machine workouts within our Ultimate Calisthenics Workout Routine and Guide, which essentially serves as our ultimate covid-training resource, and links out to tons of other articles and workouts that will be awesome for you to take advantage of.
The best thing you can do is forget the machine, and look to exercise the muscle group. For example, if you were training your bicep at the gym on a curl machine, you can replicate this easy enough at home. In fact, a lot of people think free weights are better in any case. If you know your alternatives, then you can simply carry on working out from home without breaking your routine whatsoever. Some of the more advanced machines can be a little trickier to replicate, but again, remember the muscle group and find another way to work it. A pull up machine can be replaced by a pull-up bar (usually suspended over the door).
And, of course, there are other pull up alternatives as well, but I promise you’ll find everything you need right within our guide I linked to above.
Go For Cardio
Weights are always a great method of exercise, especially if you want to build muscle. However, it might be that you might want to move onto doing some more cardio. A lockdown is a great example of a brilliant excuse to change up your typical routine into something a little different. Cardio has great benefits. It’s good for the heart and yourself in general, it improves mental health, it shreds fat, the benefits are myriad.
You can start off by just going for extended walks if you’re someone who has never engaged with cardio before. Up this over the months or weeks to a faster pace, or into a walk which tackles longer and steeper hills. Beyond this, you can look to running. Some people love it, others hate it. Running can really start to increase your fitness. It’s free too, you just need a pair of trainers. Another method of cardio is by using a bike.
Cycling is one of the best ways you can get cardio exercise and whilst also building fitness. It’s like leg day at the gym because it gives your legs a workout they won’t forget. You of course need the storage to be able to have a bike, but also the money to outlay. The good thing about exercising with a bike is that it’s something you can do with the whole family, unless of course, you want to go for an extremely intense ride and have children.
In need of some cardio workouts? Don’t worry. We DEFINITELY have you covered.
If you haven’t found the specific ones you want within our Workout Database yet, here are some lists of some other incredible options….
Running Based Celebrity and Character Workouts
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
Other Awesome Cardio Resources:
- How To Continue Training After You Run Your First 5K (Workout Included)
- The Best HIIT Workout Routines to Step Up and Workout
- The Jump Rope Workout Database (New!)
Stuck In? Doesn’t Mean You Can’t Workout
Some people are stuck inside because they may have been exposed to someone with the virus. However, this might mean that you haven’t got it and are perfectly fine, meaning you can exercise at home. Along with some of the above tips, there are tons of workouts in the SHJ Workout Database. These vary in experience level and intensity, but if you can get into a routine of doing this at the same time each day it’ll soon become normal for you. It’s also a great way to keep the rest of the family active and moving and something you can all do together. Some are far better than others so make sure you do your research before just jumping into the first one you encounter.
You can even maintain and build muscle with these programming changes that we cover specifically for the pandemic or if you’re just workout from home and don’t have the equipment.
Remember, we have all the tools you need to succeed right here on the site, but if you’re looking to step it up a notch and have a team there to hold you accountable and help you,. don’t hesitate to join one of our programs…we’ll be there ready!
With these changes and tips, you can achieve your superhuman physique with no hiccups at all.
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Zak Mustapha
The Guy Who Drinks Tea
SHJ Team Member STARK
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