Getting back in shape and staying in shape is trying enough during normal times, with the covid-19 pandemic closing down all gyms and spas for the foreseeable future it’s going to be a bit harder.

Stores are starting to run out of home exercise equipment, I dug out what free weights I have left and put together this conditioning workout. I’m going to change it a little more, it’s a work in progress.

If you don’t have any weights and can’t find a place to buy any a gallon jug of water weighs 8.34 lbs., enough to get you started.

Resistance Training

Push-ups Three Sets of ten
Body Weight Squats Three Sets of ten
Shoulder Presses Three Sets of ten at fourteen lbs
Kick Backs Three Sets of ten at fourteen lbs
Curls Three Sets of ten at fourteen lbs
Back Flies Three Sets of ten at fourteen lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Five sets of Three
Standing Bicycle Crunch Three sets of eight.
Horse Stance Cross Punch Three sets of eight.
Oblique Knee Raise Three sets of eight.
Front Kick Three sets of eight.
Leaning Knee Raise Three sets of eight.
Round House Kick Three sets of eight.
Front Kick Three sets of eight.
Back Kick Three sets of eight.

I started the ab wheel again last week, only doing five sets instead of ten and only extending about halfway to ease back into it.

Michael Cole