There are countless ways of staying fit while hunkering down, so I’ll go through what I did during the first year of the Covid lockdown using minimal equipment.
As my father aged, I saw that his main issues in staying mobile were his lack of flexibility and strength. When he had falls in his 90s, he found it incredibly difficult to get up. And he only weighed 130lbs. The apple doesn’t fall far from the tree, so that’s why I practice bodyweight exercises that prioritize attacking both those deficiencies.
Bodyweight Ass to Grass Squat
Start with 10. Then next week try 20 in a session. Work up to 100. That’s an incredible workout on its own.
These will work your glutes and pump your quads up to insane Tom Platz levels. It’s not called the King of Exercises for no reason.
I’m not responsible for your new trouser wardrobe.
Ass to Grass Squat Hold
Work your way into holding this deep squat for 60 seconds. Do this by staying in the squat position for a few seconds more every day. Once you can get to sitting in a deep squat for a couple of minutes, you should be able to stay there indefinitely. It might take some time, but you WILL get there if you are diligent.
Before you know it you’ll be squatting and hanging out with the locals in Saigon.
If you’re starting from scratch, aim to hold an ass to grass squat, with your feet flat on the ground and your back unhunched, for 5 seconds. Then for 10 seconds.
This simple ability helps with all manner of things from getting in and out of low slung sports cars to gardening.
Forward and Backward Lunges
Step forward until your thigh is parallel to the floor, wait a beat, then move back into the starting position. You can alternate legs, or do one forward and one reverse lunge, and then alternate. I prefer to do a set of 10-20 on one leg in one direction before moving on to the other leg.
This works your gluteus maximus (butt), quadriceps (thighs) and gastrocnemius and soleus (two heads of the calves), and as importantly your balance and stabilizing muscles.
Keep your core tight while doing these.
If you feel any pain, stop this exercise.
Glute Bridges
We’ve worked the anterior (front) side of the legs, now we need to balance that out by focusing on the posterior side.
Glute bridges are extremely effective in working the butt as well as hamstrings.
Lie on the ground and push up with your feet while keeping your core tight and back rather straight.
Start with 5 reps, and as you progress you can move to single leg glute bridges.
If your friends compliment your BBL, you’re doing it right.
Single Leg Deadlift
Another great hamstring exercise, this also works on your balance and strengthens the supporting muscles in your legs.
While standing tall, extend one leg straight back while hinging from your hips. You should feel your hamstring work in your standing leg. Try to hold that balance for a couple of beats.
Dead Hang
You will need a pull up bar for this unless you have the perfect tree in your backyard.
Reaching up with arms vertical, place a firm grip on the bar, and hang for as long as you can.
I started by being able to dead hang for 10 seconds. I can now get to 90 seconds on a good day.
It improves your grip strength tremendously, decompresses the spine, and studies have shown lower grip strength is associated with higher mortality rates.
A good dead hang also helps in building your back with pullups.
Pullups
Since you can now dead hang, let’s build that large back muscle by doing pullups.
A grip with the palms facing away will work your latissimus dorsi (“lats” or back) muscles more than palms facing in.
Chin ups are a variation – with the palms facing in – that works the biceps and some of the chest as well as the back.
0.582% of the population can do 10 consecutive pull ups, so if you can do that you’re a star. (I made that up).
Pushups
Pushups might be the bodyweight King of Upper Body exercises because you don’t need any equipment to work the chest, shoulders and arms.
You can do them conventionally by using your feet to support your bodyweight, or if they’re challenging you can drop to your knees.
Supermans
How do you work your back muscles without any equipment?
Supermans.
Lie face down on the floor with your arms outstretched in a superman flying position. Now lift your arms and legs off the ground. Hold for 5 seconds to begin with and work up the time from there.
Circuit
Do one or two circuits of 10 reps of these and you’ll be pleased with the results. Focus on form and balance and the improvement and reps will come on their own.