Become Your Best Self - COVID 19 Home Workouts: Keep Yourself Super Fit Throughout the Pandemic 9798700251662

Table of contents :
An Introduction
How the pandemic changed the fitness industry
Chapter 1: Benefits Of Working Out At Home
Chapter 2: How Exercise Helps Build Immunity
Chapter 3: Why HIIT?
3.1) Benefits of HIIT
Chapter 4: COVID 19 Home Workouts
4.1) The “Vaccine”
4.2) The “Isolation”
4.3) The “Boost”
4.4) The “Self”
4.5) The “Immunity”
4.6) The “Quarantine”
4.7) The “Corona”
4.8) The “Cure”
4.9) The "Fix"
4.10) The "Quick"
4.11) The "Serum"
4.12) The "Anti-Dote"
4.13) The “COVID 19”
4.14) The "Social"
4.15) The "Core"Ona Abs workout
4.16) The "Distance"
4.17) The “Home”
4.18) The “School”
4.19) The “Pandemic”
Chapter 5: Nutrition
Conclusion
Reference Section

Citation preview

BECOME YOUR BEST SELF

COVID 19 HOME WORKOUTS Keep Yourself Super-fit Throughout the Pandemic

Jay Raymundo Personal Trainer and Wellness Coach

© Copyright 2021 (Jay Raymundo – NRG FITNESS INC) - All rights reserved. The contents of this book may not be reproduced, duplicated or transmitted without direct written permission from the author. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Legal Notice: This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author. You are not authorized to share password access. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, —errors, omissions, or inaccuracies. The photographs used in this eBook are royalty free photographs procured from various websites affiliated to Creative Commons such as Pixabay and Wikimedia commons. There are also some YouTube video links.

Author Bio

Jay Raymundo is one of the most sought after personal trainers in Airdrie J ayandRaymundo the Calgary area. He is the owner of NRG Fitness as well as a Corporate Wellness Professional for FGL Sports, Canadian Tire Corporation and The City of Calgary, to name a few. He is known for his ability to engage his clients from a place of pure positivity, supporting them on their journey to better health and wellness. An accomplished athlete in his own right, having placed in four national bodybuilding competions and completed three Spartan Races, Jay is a model of what his clients can achieve. He is a Can-Fit Pro Certified Specialist in personal training, nutrition and wellness, as well as pre and postnatal fitness. He is also a Level 2 Kick Boxing Instructor and Mixed Martial Arts (MMA) Strength and Conditioning Coach. When not working one-on-one with clients or running training classes, Jay

shares his knowledge and motivates people through speaking engagements, television appearances and regular contributions to local media, including Breakfast Television, Parenting Magazine, the Airdrie Echo and the Calgary Herald. He is also an active volunteer for a number of charities, using his flair for leadership and talent for teamwork in service of others. Jay is a dedicated husband and father to his three children. He strives to live by example, working hard, living his passion and being of service to his community. Educations & Certifications: Can-Fit-Pro Certified Personal Trainer Specialist Can-Fit-Pro Certified Nutrition and Wellness Specialist Can-Fit-Pro Pre and Post Natal Fitness Specialist Level 1 Cross fit Trainer Level 2 Fitness Kickboxing Instructor MMA Strength and Conditioning Coach Bachelor of Commerce, University of Manitoba Accomplishments: 1st Place in IDFA Men’s Novice Bodybuilding Competition, 2009 3rd Place in IDFA Men’s Open Bodybuilding Competition, 2009 Completed 3 Spartan Races Friendship Basketball League Summer Champions Most Improved Basketball player 2011 Face of health and fitness in the City of Calgary and Gold’s Gym publications World Health Club - Elite Level Trainer Contact Info: Jay Raymundo Phone: 403.630.1553 Email: [email protected]

Website: www.nrgfitnessvirtualstudio.com Blog: nrgfix.wordpress.com FB: jay.raymundo.9 LinkedIn: Jay/Raymundo

Contents An Introduction How the pandemic changed the fitness industry Chapter 1: Benefits Of Working Out At Home Chapter 2: How Exercise Helps Build Immunity Chapter 3: Why HIIT? 3.1) Benefits of HIIT Chapter 4: COVID 19 Home Workouts 4.1) The “Vaccine” 4.2) The “Isolation” 4.3) The “Boost” 4.4) The “Self” 4.5) The “Immunity” 4.6) The “Quarantine” 4.7) The “Corona” 4.8) The “Cure” 4.9) The "Fix" 4.10) The "Quick" 4.11) The "Serum" 4.12) The "Anti-Dote" 4.13) The “COVID 19” 4.14) The "Social" 4.15) The "Core"Ona Abs workout 4.16) The "Distance" 4.17) The “Home” 4.18) The “School” 4.19) The “Pandemic” Chapter 5: Nutrition Conclusion Reference Section

An Introduction “In order to achieve what you’ve never had, you have to be willing to do what you’ve never done.” – Jay Ramundo

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n March 11th, 2020, the Novel Coronavirus (Covid-19) outbreak was declared a global pandemic by the WHO. As a result: Schools are cancelled. Social Distancing is a new part of human vocabulary. Non-essential stores and businesses are closed. All major sporting leagues and events are cancelled. Churches and other religious places are closed. Borders are closed – Travel is banned. Outdoor parks, playgrounds, and trails are closed. GYMS, Recreation centers, and Fitness Facilities are also ordered to shut!

We are experiencing some unique, unprecedented, and uncertain times for sure, where chaos and fear are the new normal. This “new” normal, however, can create stress and anxiety for many of us. Stress affects everyone differently both physically and mentally. Following are some examples of how stress can affect you:

It can cause mental health issues It can cause cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke It can result in obesity and other eating disorders My name is Jay Raymundo. I am a personal trainer and wellness coach. As a personal trainer, I’ve always promoted the importance of physical activity to combat stress. Exercise and other physical activity help produce certain chemicals called endorphins in your brain that act as natural painkillers that not only help improve your sleep quality but also have a positive effect on your mood. This, in turn, reduces stress and improves your quality of life – both physically and mentally. Regular workouts can help relieve tension, anger, anxiety, and depression. During this pandemic, it’s more vital than ever that we maintain an active lifestyle. Not only does exercise help relieve stress, but it also strengthens your immune system. Regular exercise can help flush out germs and bacteria from your lungs and airways lowering your chance of getting the flu, cold, or related disease. According to MedlinePlus Medical Encyclopedia, regular workout causes change in WBCs (white blood cells) and antibodies. WBCs are your body's immune system cells that fight disease and illness. How the pandemic changed the fitness industry When the COVID-19 pandemic struck, all fitness centers and gyms were ordered to shut across the globe. But, the pandemic gave the fitness industry a surprise makeover! All of a sudden, “At-home” workouts became the norm, and those who still sought group experience resorted to virtual wellness such as pre-recorded classes and live streaming. Although virtual wellness was in existence before the pandemic hit, its use has considerably increased during the pandemic. The lockdown forced the fitness industry to adjust to the “new” normal, embrace technology, and do whatever possible to stay relevant. Therefore, now is the perfect opportunity for you to dust-off your home gyms and find another place to hang your clothes. While you’re “stuck” at home

during quarantine, social distancing, and self-isolation, it’s time to take advantage of the various “At Home” workouts available online and those workout DVDs you purchased but never really opened. Following are some benefits of working out at home: Low cost (depends on the equipment you prefer working out with) Lots of privacy (unless your kids and pets join you) Saves time – no travelling, no waiting for machines Flexible and convenient – work out at your own pace and whenever you want If you’re unsure on how to start or what to do, I’ve put together a series of home-based workouts, which you can do at the comfort of your home. In this book, I have explained 19 home workouts (with images) to help you keep SUPERFIT throughout the Corona Virus (COVID 19) pandemic. All these workouts focus on strength and conditioning. These can be done with minimal equipment (e.g. a pair of Dumbbells, Swiss-ball, and bench) and can be scaled to all fitness levels. I’ve also attached the YouTube links of all these workouts to demonstrate the exercises as well as the modifications that you can incorporate. I sincerely believe that this book will inspire you to continue to be healthy and embrace the “new” normal with physical activity and exercise. So, without further ado, LET’S GET STARTED!

Chapter 1: Benefits Of Working Out At Home

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ot everyone who wants to stay fit needs to work out at a gym! There exist ridiculous stigma and skepticism surrounding home workouts that whether or not “At home” workouts can really yield results.

In truth, your muscles don’t know if you’re working out at a gym or your home. There are benefits to “At home” workouts provided you’re putting in the work, just like you do at the gym. Your “At home” workouts can be just as intense and perspiring as an hour you spend on a treadmill in a packed smelly gym. Also, working out at home can help develop a steady fitness routine. Developing a consistent fitness routine is a life-changing habit. You can accomplish this by making your workouts as convenient as possible and it doesn’t get more convenient than working out at home! Following are some of the top proven benefits of working out at home:

1.) Time Saver “At-home” workouts can help save your travel time. Cutting your commute time will eliminate the excuses of not having enough time to work out. Cutting excuses is a huge benefit of working out at home that helps you develop a consistent fitness routine. At home, it takes only a few minutes to click an exercise video or play your favorite music and start doing workouts. 2.) Cost-Effective “At-home” workouts are cost-effective. You can save money on costly gym memberships as well as the traveling cost to the gym. You can use the saved cash to purchase some good quality home gym equipment or reward yourself after finishing an "at-home” workout challenge or streak. 3.) Helps Avoid Germs and Viruses Due to Covid 19 pandemic, avoiding germs and viruses has become a crucial challenge. Home-based workouts can help you steer clear of disease-causing bacteria and germs, and keep them at bay. You don’t need to worry about who sat before you on the machines, or wipe down machines, or worry what germs you may pick up when you pick your favorite dumbbells from the weight-rack. You don’t need to constantly worry about washing your hands and clothes and sanitizing your phone while working out at home. 4.) Allows Flexibility Flexibility is vital when developing a consistent workout routine and staying on track. You might overbook your days or you might get sick, or you won’t be allowed to go to the gym during the COVID-19 pandemic. Working out at home allows you more flexibility when things don’t go as planned. 5.) Allows Privacy “At home” workouts allow the home privacy. This means you don’t need to worry about who’s judging your body-shape, muscles, clothes, and fitness level. Nobody can bother you. Sometimes, to really get into your workout, you may need to distance yourself from the crowd. Working out at home offers you privacy where you can do intense exercises.

6.) Full Freedom In the gym, you need to follow lots and lots of rules. But at home, you’re the boss and you make the rules! There is no opening and closing time. You can have loud music or no music at all. You don’t need to be on time for your class. Of course! Gym rules are important. But if you don’t like gym rules, working out at home will offer you all the freedom. 7.) Remove Distractions Home-based workouts allow you to get rid of certain distractions, which is not easy in a gym. For example, distractions like news on TV screens, bad music, talkative friends, or strangers talking near the machine where you’re working out can disrupt your focus and slow you down. Working out at home won’t allow such distractions. 8.) No Gym Wears Required Let’s face it! No one cares what you wear while working out at home. No shoes, no gym vests, no leggings, no problem! Comfort is the king! You can workout at home in your jammies, cozy shorts exposing your cellulite, your holey tee, or even in your undergarments. No one gives a damn! 9.) Always Available Your gym’s schedule can restrict you unless you’re a member of a 24 hr gym. But, “at home” workouts are always open and available. When you develop an exercise habit, this availability benefit will immensely help you. The more you workout at home in a week, the faster you’ll get the results. Gyms can help build momentum, but when you’re not able to continue working out due to your gym’s schedule, you’ll feel strange. Working out at home will let you continue your exercises and build a consistent workout routine. 10.) Shuts All Excuses Excuses won’t yield results. Developing an exercise routine and sticking to it won’t be an easy task since your mind will always come up with loads of excuses. These are the roadblocks you need to overcome.

Working out at home removes lots of possible excuses. By developing a consistent exercise routine, you become the master and commander of your overall health. When you shut down all the excuses, you can achieve whatever you desire in life. 11.) Zero Rush At the gym, you’ll either wait for others to finish their reps so you can use the machine or they’ll wait for you to finish your reps. However, no one will bother you while working out at home. Plus, online videos don’t come with any time restrictions. There’s no start and stop time. You can workout at your own pace. Just hit the pause button when you feel like taking a water break. You won’t miss out on any exercise moves. You can even cook your dinner in the oven while slaying your crossfit video. 12.) Eliminates Ego At the gym, you’ll find it hard not to compare yourself with a fitter fellow gym member. But, “at home” workouts will allow you to make the only comparison that actually matters – your daily performance. How much did you improve today compared to yesterday? You compete with yourself and not with the fitter fellow gym member. 13.) Works out Your Brain Home-based workouts allow you to creatively discover new ways to integrate movement to your daily life. For example, while waiting for the water to boil, you can do squats in the kitchen, or do push-ups between TV commercials, or race your dog up-and-down the stairs. Fitness isn’t only reserved for the gym. Working out at home makes fitness a part of your home life. Your brain and muscles crave variety that can help you stay on track with fitness. 14.) Fast and Easy A huge benefit of working out at home is that you can do it even on your busiest days. You can do a quick 15 min HIIT routine or body-weight training once a day or several times during the day for stress-free fitness. At home, you can easily stop whatever work you’re doing and do 25 sit ups

or stretch for a few minutes. You don’t need to prep anything to climb upand-down the stairs 10 times. You can do these exercises whenever you like. 15.) Comfort Nothing can beat “at home” workouts in comfort. It offers great emotional, mental, and physical comfort that helps you become more at ease with fitness. Working out at home helps build strength and confidence in yourself as well as your body. When you gain mastery over strength, flexibility, and mobility, walking into a new environment full of unfamiliar persons becomes so much easier. 16.) Allows Variety Your muscles also need a challenge with new movements just like your brain. The key to fitness is not letting your muscles adapt to a specific workout. This will lose the effectiveness of those workouts. Working out at home allows you to add variety to your exercises. The variety of options includes exercise apps and videos, core building, body-weight routines, dancing, running or walking up-and-down the stairs, etc. 17.) No Fear of Failure Home-based workouts provide you privacy, so you won’t feel the fear of failure since you’re not working out in a room full of people. At the gym, you may experience fear of failure like not being able to keep your balance while lunging, or not being able to lift heavy weights, or not wearing perfect gym wears. While working out at home, you won’t feel the pressure of others watching your struggles and mistakes. It helps you build an attitude of confidence and strength prior to working out at the gym in front of others. At home, no one will judge your body, what movements you’re performing, or if your workouts are meeting their standards. No one cares what you do at home! 18.) No Odd Smells In general, homes don’t smell weird. The only source of odd smell would be your dirty linen, socks, shoes, body odor, etc. But your gym would be full of weird smells like the body odor of strangers, old sweat, dirty floors, and

disinfectants. All these can easily trouble your nose. 19.) Helps Avoid Bad Food Habits Bad food habits can rapidly sabotage your health. Before and after the gym, you typically won’t have healthy food choices that often result in temptations. Prior to working out at a gym, you’ll tend to skip meals or depend on processed convenience foods. And post gym workouts, you’ll more likely grab something on the go to restrain your intense hunger. Such go-to food choices are not healthy. On the contrary, working out at home gives you more control over what you eat both pre and post-workout.

Chapter 2: How Exercise Helps Build Immunity

esides social distancing, frequent hand washing, and maintaining a balanced diet, another important way to protect yourself against the novel coronavirus (COVID 19) is to boost your immune system to keep your body as healthy as possible. And, the best way to boost your immunity is to exercise regularly.

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Since gyms are closed across the globe, working out at home can help support your health and build your immunity. These simple body movements can effectively help fight infection and diseases. Both WHO (World Health Organization) and CDC (Centers for Disease Control and Prevention) encourage regular workouts for good reasons. A 2019 scientific study revealed that regular workouts can help improve your immune response, mental health, reduce inflammation, and lower illness risk. The study was based on moderate to vigorous intensity exercises that last less

than an hour. According to the study, humans typically have a limited number of immune cells that circulate around the body. These immune cells usually hang out in lymphoid organs and tissues such as the spleen, where they kill the disease-causing bacteria, germs, viruses, and other microorganisms. When you do intense workouts, your muscles contract, which increases lymph and blood flow. This, in turn, increases the circulation of immune cells in your body at a higher rate and large numbers. The study further revealed that regular workouts help employ highly-specialized immune cells such as T cells and natural killer cells to wipe out pathogens such as viruses. According to MedlinePlus Medical Encyclopedia, regular workout also causes change in WBCs (white blood cells) and antibodies. WBCs are your body's immune system cells that fight disease and illness. Regular exercise boosts your immune system in multiple ways. It can help: Increase lymph and blood flow Wipe out bacteria from your airways Fortify antibodies to help fight disease and infection Diminish stress hormones According to an NCBI study, chronic inflammation can weaken your immune system. Regular workouts help reduce inflammation that allows your immune system to perform better. A 2019 NCBI research revealed that moderate-intensity workout can effectively lower the rate of infections in the upper respiratory tract that includes viruses such as the common cold and flu. An NCBI study conducted on nearly 1400 people in China revealed that those who exercised a minimum of three times a week were reported to have reduced their risk of getting a cold by 26 percent. Another NCBI study conducted on 390 people revealed that those who performed moderate-intensity exercise for 8 weeks reduced their odds of getting the acute respiratory disease by 14 percent. Their number of sick days was also reduced by 23% compared to those who didn’t perform the moderate-intensity exercise for 8 weeks. A recent NCBI review suggests that inactivity and obesity can also weaken

your immune system. Leading a healthy lifestyle can help improve the surveillance activity of your immune system where the immune cells in your bloodstream actively look for infection and pathogens to eliminate them. This can help lessen respiratory diseases. The whole process begins while you're sweating. The moment you begin working out, your body activates circulation and simultaneously initiates your fight-or-flight mode that produces stress hormones like cortisol and epinephrine. Both actions activate the surveillance activity of your immune system, which mobilizes the immune cells into your lymph, tissues, and blood to increase the likelihood of coming in contact with infections and pathogens. This surveillance activity of your immune system to search and destroy harmful agents is an essential function of your body’s natural immunity. Adaptive immunity is another level of your body’s immune system. Also called memory immunity, this involves specialized cells such as T cells that detect infected body cells. Regular workouts can help maintain a good number of T cells in your body as you age. Last but not least, you should never over-exercise. Intense workouts are good but make sure you give your body ample rest to let it properly recover post every workout. Your immune system functions well when it's not subject to excess strain on a regular basis. When your workouts get forceful and excessively tiring, the number of WBCs (white blood cells) in your body goes down. This may lead to a rise in stress hormone (cortisol) levels which may interfere with the ability of some immune cells to work properly. Some people think that excess workouts will yield more immunity. If you exercise regularly, do not overdo it. Over-exercising can cause more damage than good.

Chapter 3: Why HIIT?

stands for High-Intensity Interval Training. It’s a type of physical H IIT training strategy, which involves alternating short phases of intense anaerobic workouts with reduced recovery time. HIIT training sessions typically vary from 5 minutes up to ½ hour. Such short and intense exercises result in enhanced athletic capability and ripped body shape, as well as perked up glucose metabolism. HIIT is specifically designed to systematize cardio-respiratory exercises that call for repeated sessions of short period high-intensity workout intervals

combined with less intense durations of recovery. HIIT is known to be more effective and better than a normal cardio workout since the intensity level is much higher that enables you to improve both your anaerobic and aerobic endurance. HIIT can even be applied to jogging, sprinting or other simple workouts like squats. Several health studies revealed that HIIT helps to burn adipose tissue (that stores fat) better than any low-intensity training – up to fifty percent. Studies further revealed that HIIT speeds up your metabolism, which, in turn, burns excess fat in your body all through the day. 3.1) Benefits of HIIT Following are some of the top health benefits of HIIT: Develops endurance: HIIT training acclimatizes with the cellular composition of your body muscles, which helps you develop endurance while performing any kind of workout. A recent study conducted on some individuals who opted for HIIT for 6 weeks revealed that they were able to double the amount of time they could run or ride a bicycle while maintaining a similar speed. Burns excess fat and calories in short duration: High-Intensity Interval Training is a wise choice if you can’t workout for a longer duration. Just 20 minutes of HIIT routine burns more fat and calories compared to running for an hour. Efficient use of energy: HIIT utilizes a method of tough training and recovery intervals, switching between high-intensity exercises with short rest durations. As a result, your body learns how to resourcefully utilize the energy released from the energy system of your body. HIIT even helps eliminate poisonous wastes from your body throughout the resting durations. Switching between the workouts even helps you sweat efficiently. Improves metabolism: HIIT helps you intake more oxygen than any other training routine. The surplus oxygen in your body helps improve your metabolism rate for nearly 85 minutes to 145 minutes post a single HIIT session. Consequently, the improved metabolism rate assists in burning excess fat and calories at a faster pace. Burns fat and calories throughout the day: HIIT helps burn excess

fat and calories, even after you’ve finished training. When you go through such high-intensity training, the repair cycle of your system goes into a frenzied drive. It means that even hours after a highintensity workout, your body is still burning fat and calories. This may not happen with other training regimens. No equipment required: HIIT is truly cost-effective as it requires no equipment! All you require is a small open space. HIIT uses your own body weight. Thus, any exercise that rapidly sets your heart rate up, for instance, jumping jacks, high knees, and plyometrics, can be incorporated into your HIIT regimen. In HIIT, your major focus is to boost your heart rate up instead of toning a specific group of muscles that makes it more effective than weight training. Burns fat and not your muscles: Intense cardio workouts are often associated with losing muscle mass. On the contrary, HIIT uses your body weight for weight training that helps you preserve the muscle growth in your body while still burning fat only. Select your favourite exercises: The best thing about HIIT is that you don’t need to restrict yourself to any specific workouts. You can choose any cardio exercises and turn them into a HIIT workout. For example, you can choose to run on a particular day at great speed for 30 seconds and observe 45-second intervals in the middle and the next day you can choose any other workout such as aerobics or cycling. Healthy heart: It’s a popular belief that hard training assists in achieving great results. However, it’s tough for most people to push themselves to an anaerobic zone where they feel breathless with their hearts pounding faster. But, HIIT can effectively enable you to push yourself to that level because of the rest intervals that arrive right after you get to that peak point. It helps you maintain a healthy heart and proper blood flow throughout your body system. New Challenge: High-Intensity Interval Training offers you a new challenge every time, and if you’re a newbie, a faster way to get results. HIIT always pushes you to move out of your comfort zone, so you never get fed up or tired with your exercise routine.

Chapter 4: COVID 19 Home Workouts ’ve put together a series of home-based workouts based on COVID 19 themes, which you can do at the comfort of your home. In this chapter, I’ll explain 19 home workouts to help you keep SUPERFIT throughout the Corona Virus (COVID 19) pandemic.

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The NAMES of each workout is based on a COVID 19 theme and each letter of the NAME represents a home-based workout. All these workouts focus on strength and conditioning. These can be done with minimal equipment (e.g. a pair of Dumbbells, Swiss-ball, or bench) and can be scaled to all fitness levels. I’ve also attached the YouTube links of all these workouts to demonstrate the exercises as well as the modifications that you can incorporate. Note: Before starting these workouts, it’s important to wake up your body by doing some warm-up movements like jumping jacks, high knees, butt kicks, leg stretches, lower-back stretches, and hamstring stretches. 4.1) The “Vaccine” V Sit with Pause Alternating Reverse Lunges w DB Bicep Curls Chest Press on Swiss Ball Crossover MTN Climbers X10: Bicycles X10 Ice Skaters X5: Lateral Shoot Throughs X2 Neutral Grip DBL DB Swing into Push Press Elevated Bulgarian Split Squats 5X5 You need to do each of these exercises in the format – 40:20 x1 x3..., or x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 3 or 4 times through the list. 4.1.1) V Sit with Pause

Step 1: Lie on the floor or a mat facing the ceiling. Step 2: Stretch your arms over your head touching the floor with your hands. Keep your legs straight on the floor. Step 3: Squeezing your abs, simultaneously lift your legs and shoulders off the floor to attain the ‘V’ position. Step 4: Maintain the position for 2 seconds and try to touch the feet with your hands. Step 5: Return to the beginning position. Repeat the entire move for 40 seconds. 4.1.2) Alternating Reverse Lunges with DB Bicep Curls

Step 1: Stand with your feet shoulder-width apart and hold dumbbells with your hands at your sides. Step 2: Step your left foot back and bend both knees until your right thigh is parallel to the floor. Simultaneously, curl the dumbbells to the chest while

bending. Step 3: Return to the beginning position. Switch sides and repeat the move with your other leg. Repeat the entire move for 40 seconds. 4.1.3) Chest Press on Swiss Ball

Step 1: Sit on a Swiss ball with a pair of dumbbells. Step 2: Roll your feet forward until your head and shoulders are supported by the Swiss ball. Step 3: Plant your feet firmly on the floor. Then, extend your arms to hold the dumbbells over your chest. Step 4: Lower the dumbbells by bringing your elbows as low as possible. Keep the dumbbells just above the chest while keeping your back straight. Step 5: Press the dumbbells back to the beginning position. Repeat the entire move for 40 seconds. 4.1.4) MTN Climbers X 10 + Bicycles X 10 MTN Climber X 10:

Step 1: Attain a plank position by keeping your hands shoulder-width apart, straight back, and head in alignment. Keep your abs engaged. Step 2: Bring your left knee close to your chest.

Step 3: Pull the left knee out and switch legs to bring in the right knee. Repeat the entire move 10 times. Bicycle Crunches X 10:

Step 1: Lie on the floor or a mat facing the ceiling. Place your hands behind your head, bending your knees. Press your lower back to the ground and contract your abs muscles. Step 2: Hold your head with your hands and pull your shoulder blades back. Lift your feet off the floor and bring your knees to a 90-degree angle. Step 3: Bring your right knee up towards your chest while keeping the left leg straight. Step 4: Twist your torso and touch your right knee with your left elbow. Step 5: Twist your torso to the other side while bringing your left knee towards your chest and touch your left knee with your right elbow. Repeat the entire move 10 times. 4.1.5) Ice Skaters X 5 + Lateral Shoot Throughs X 2

Ice Skaters X 5:

Step 1: Stand with your feet shoulder-width apart. Step 2: Attain a gentle squat position by lowering your body forward. Step 3: In a diagonal move, place your right foot behind your left leg. Step 4: Swiftly place your left foot behind your right leg. Repeat the entire move 5 times. Lateral Shoot Throughs X 2:

Step 1: Start in a bear style four-point hold with bent knees. Step 2: Keeping your left foot and right hand on the floor, twist your body to your left by lifting your left hand up and pushing your right foot and leg out as if you’re kicking across your body to the left side. Step 3: Return to the starting position and repeat the move with your other leg. Repeat the entire move 2 times. 4.1.6) Neutral Grip DBL DB Swing into Push Press

Step 1: Stand with your feet shoulder-width apart and hold the dumbbells firmly with your hands at your sides, palms facing each other.

Step 2: With a jerk, lift the dumbbells over your shoulders. Hold the position by keeping your forearms straight up under the dumbbells. Step 3: Keep your abs tight and slightly bend your knees and hips. In a swift move, lift the dumbbells overhead by extending your ankles, knees and hips. Push the dumbbells up by straightening your arms, and briefly hold the position. Step 4: Return to the beginning position and repeat the entire move for 40 seconds. 4.1.7) Elevated Bulgarian Split Squats 5X5

Step 1: Stand 2 feet away from a knee-level step or bench. Step 2: Raise your left leg from behind and place the foot on the bench. Step 3: Keep your abs engaged and slightly bend forward at the waist. Start to lower down on your right leg by bending the knee. Step 4: Stop when your right thigh is parallel to the floor. Step 5: Return to the beginning position by pushing up your right foot using the power of your hamstrings and quads. Repeat the move 5 times with your right leg. Step 6: Switch the legs and repeat the entire move 5 times with your other leg. 4.2) The “Isolation”

Isometric Plank Squat-Lunge-Squat Overhead DB Shoulder Press + Triceps Extension Lying Ankle Touches AB Crunches X5 + Heel Claps X5 Triceps Push-ups X5 + Wide Mountain Climbers X5 Incline Hip Thrusters One Arm DB Squat Presses Neutral Grip Bent Row X5 + Hammer Curls X5 You need to do each of these exercises in the format – 40:20 x1 x3. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 3 times through the list. 4.2.1) Isometric Plank

Step 1: Attain a plank position by keeping your body horizontal and putting your entire bodyweight on your forearms and toes. Step 2: Keep your shoulders above elbows. Engage your core muscles and clench your butt. Your hips must not sink. Step 3: Hold the position for 40 seconds until you feel the tension in your core and shoulders. 4.2.2) Squat-Lunge-Squat

Step 1: Stand with your feet shoulder-width or hip-width apart. Step 2: Attain a squat position by keeping your heels down. Your quads should be parallel to the floor. Step 3: Slowly place your right leg behind you to attain a lunge stance. Your left leg should remain forward and your right leg will lunge back while you lower your back knee down to the floor. Step 4: Bring your back leg (right leg) forward while maintaining the squat position. Step 5: Do the entire move with your other leg (left leg) while maintaining the squat position. 4.2.3) Overhead DB Shoulder Press + Triceps Extension

Step 1: Stand with your feet shoulder-width apart, keeping your core tight

and back straight. Hold dumbbells or a dumbbell with your hands. Step 2: Lift the dumbbell(s) above your head and hold the position. Step 3: Bend your elbows to lower the dumbbell(s) behind your head, squeezing your triceps. Step 4: Return to the beginning position and repeat the entire move for 40 seconds. 4.2.4) Lying Ankle Touches

Step 1: Lie on the floor or a mat facing the ceiling. Keep your arms at your sides. Bend your knees up and plant your feet firmly on the floor. Step 2: Slightly raise your head and shoulder blades, keeping your abs tight. Step 3: Extend your right arm to touch your right heel. Step 4: Return to the beginning position and repeat the move in the opposite direction. 4.2.5) AB Crunches X 5 + Heel Claps X 5 AB crunches X 5:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees up, keeping your abs tight.

Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move 5 times. Heel Claps X5:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head. Keep your abs tight. Then, raise your legs and shoulder blades slightly off the floor. Step 3: Perform the heel claps by gently colliding your heels five times. 4.2.6) Triceps Push-ups X 5 + Wide Mountain Climbers X 5 Triceps Push-ups X 5:

Step 1: Attain a plank position, keeping your feet together and your spine and neck neutral. Your hands should be directly under your shoulders. Step 2: Bring your palms closer to touch the tips of your thumb. Keep your thumbs touched and widen your index fingers to form the ‘W’ shape to keep your upper arms straight back and pin your elbows to your sides. Step 3: Keeping your abs tight, lower down your chest and then, bring the chest up. Repeat the move 5 times. Wide Mountain Climbers X 5:

Step 1: Attain a plank position keeping your hands below the shoulders. Align your body from head to heels. Step 2: Lift your left leg bending the left knee. Then, drive the left knee outside of your left elbow keeping your other (right) leg behind you. Step 3: Return to the original position and do the entire move with your other leg. 4.2.7) Incline Hip Thrusters

Step 1: Lie flat on your back on the floor or a mat and place your heels on a knee-high bench or Swiss ball. With palms facing down, place your arms at your sides. Step 2: Keeping your glutes tight, raise your pelvis towards the ceiling. Hold the position for some time. Step 3: Lower your pelvis slowly back to the floor. Repeat the entire move for 40 seconds. 4.2.8) One Arm DB Squat Presses

Step 1: Stand with your feet shoulder-width apart. Hold a dumbbell with your right hand, pressing it overhead. Your left hand should face away from your body. Step 2: Keeping your torso upright, move into a squat position. Step 3: Return to the original position. Hold the dumbbell with your other hand and repeat the entire move. 4.2.9) Neutral Grip Bent Row X 5 + Hammer Curls X 5 Neutral Grip Bent Row X 5:

Step 1: Stand with your feet hip-width apart. Hold dumbbells with extended arms and a neutral grip (palms facing each other) at your sides. Step 2: Keeping your back straight, bend your torso forward at your waist and slightly bend your knees. Step 3: Bending your elbows and contracting your back muscles, pull the dumbbells up to your sides.

Step 4: Slowly lower the dumbbells to the original positions and repeat the move 5 times. Hammer Curls X5:

Step 1: Stand with your feet shoulder-width apart and bend your knees slightly. Hold dumbbells at your sides with palms facing each other. Step 2: Curl the dumbbells slowly up to your shoulders by maintaining your elbows close to your body. Step 3: Hold the position for a moment at the top. Then, slowly lower the dumbbells back to the original position. Repeat the entire move 5 times. 4.3) The “Boost” Burpee Frog Jump One Leg DBL DB Deadlift Overhead Lunges Superman Scap Pulls Triceps Push Ups X 10 + Mountain Climbers X 10 You need to do each of these exercises in the format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4 times through the list. 4.3.1) Burpee Frog Jump

Step 1: Attain a squat position by keeping your feet shoulder-width apart, bending your knees, and keeping your back straight. Step 2: Placing your hands on the floor, kick your feet back to attain a pushup position. Step 3: Align your body from head to heels and do a pushup. Return to the squat position. Step 4: Do a front frog jump to land a few feet in front of you. Step 5: The moment you land with bent knees, attain the squat position again and repeat the entire move for 40 seconds. 4.3.2) One Leg DBL DB Deadlift

Step 1: Stand with your feet shoulder-width apart. Hold dumbbells at your sides with palms facing each other. Step 2: Slowly raise your right leg straight behind you and lean forward, lowering the dumbbells to the floor. Bend the left leg slightly to balance the entire body. Hold the position for a few seconds.

Step 3: Return to the original position and do the entire move with your other leg. 4.3.3) Overhead Lunges

Step 1: Start with your feet shoulder-width apart and hold a dumbbell or weight plate over your head. Step 2: Move your right foot forward to attain a lunge position, keeping the weight overhead and your torso upright. Step 3: Return to the beginning position and repeat the move with your other leg. 4.3.4) Superman Scap Pulls

Step 1: Lie down flat on your stomach on the floor. Keep your hands in front of your head and your abs tight. Step 2: Lift your legs and hands simultaneously off the floor to attain a SUPERMAN position. Step 3: Pull your elbows back to your sides and press them back. You can also use items like a resistance band or towel to perform this move. 4.3.5) Triceps Push Ups X 10 + Mountain Climbers X 10

Triceps Push Ups X 10:

Step 1: Attain a plank position keeping your feet together and your spine and neck neutral. Your hands should be directly under your shoulders. Step 2: Bring your palms closer to touch the tips of your thumb. Keep your thumbs touched and widen your index fingers to form the ‘W’ shape to keep your upper arms straight back and pin your elbows to your sides. Step 3: Keeping your abs tight, lower down your chest and then, bring the chest up. Repeat the entire move 10 times. Mountain Climbers X10:

Step 1: Attain a plank position. Place your hands shoulder-width apart on the floor. Keep your back flat and engage your abs. Maintain the head in line with your back. Step 2: Bring your left knee close to your chest. Step 3: Switch legs by pulling the left knee out and bringing the right knee in. Step 4: Move your knees in and out as fast and as far as possible. Repeat the entire move 10 times. 4.4) The “Self” Squat Jump + Push Up Ladder Explosive Sprinter Lunges

Lying DB Chest Press w Skull Crusher Fast Feet X 10 + DB Punches X 4 You need to do each of these exercises in the format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4 times through the list. 4.4.1) Squat Jump + Pushup Ladder The ladder format means you keep adding one rep of each squat jump + pushup for the entire 40 seconds.

Step 1: Stand with your feet hip-width apart. Slightly bend at the hips, moving your butt back, until your quads are parallel to the floor. Step 2: Pressing your feet down, jump off the floor as high as possible.

Step 3: When you land, immediately do one push up. Step 4: Attain the squat position and jump again two times. Step 5: When you land, immediately do two push-ups. 4.4.2) Explosive Sprinter Lunges

Step 1: Stand with your feet hip-width apart. Step 2: Place your left foot back to attain a lunge position. Step 3: Press your right foot down to jump explosively in the air and drive your left knee forward with full force. Step 4: When you land, immediately step back to attain the lunge position. Step 5: Repeat the entire move with your other leg – two sets each with your left and right leg. 4.4.3) Lying DB Chest Press w Skull Crusher Lying DB Chest Press:

Step 1: Lie on a bench or the floor facing the ceiling. Hold a dumbbell in each hand, keeping your feet flat on the floor. Keep your abs tight. Step 2: Move the dumbbells up and hold your arms directly above your shoulders. Step 3: Lower the dumbbells down to your sides until your elbows reach just under your shoulders.

Step 4: Push the dumbbells back up to return to the beginning position. Lying DB Skull Crusher:

Step 5: Keeping your upper arms perpendicular to your body, bend your elbows slowly to lower the dumbbells just above your forehead. Do not move your upper arms, keep your elbows tucked in, and fasten your shoulders to isolate your triceps while you lower the dumbbells. Step 6: Lift the dumbbells back up to return to the beginning position. 4.4.4) Fast Feet X 10 + DB Punches X 4 Fast Feet X 10:

Step 1: Stand with your feet shoulder-width apart, keeping your hips low. Step 2: Use the balls of your feet to sprint as fast as possible on the spot. Step 3: Repeat the entire move 10 times. DB Punches X4:

Step 1: Stand with your feet hip-width apart. Hold light dumbbells near your chest. Slightly bend your knees. Step 2: In a punching motion, extend your one arm forward. Then, swiftly move that arm back, extending your other arm in a punching motion. Step 3: Quick back and forth between both left and right arms. Repeat the moves 4 times. 4.5) The “Immunity” Inchworm + 2 Burpees Man Makers Mountain Climbers X 4 + Sprawls X 4 Underhand Grip Rows X 4 + Frog Stomps X 4 Neutral Grip DB Chest Press Isometric V Sit w DB punches Twerk X 10 + Jump Lunge X 4 Y-T-I Supermans You need to do each of these exercises in the format – 35:25 x3 x1. It means 35 seconds workout, 25 seconds rest, 3 sets per exercise, and 1 time through the list. 4.5.1) Inchworm + 2 Burpees Inchworm:

Step 1: Stand with your feet hip-width apart. Bend forward at your waist and place your hands on the floor, keeping your legs straight. Step 2: Walk your hands forward to attain a plank position. Your wrists should be directly under your shoulders. Step 3: Walk your hands backward toward your legs and stand straight up. Burpees X 2:

Step 1: Attain a push up position, do a push up. Step 2: Kick your feet forward and stand up. Jump and raise your hands up. Step 3: Placing your hands on the floor, kick your feet back to return to the pushup position. Repeat the entire move 2 times. 4.5.2) Man Makers

Step 1: Stand with your feet shoulder-width apart, holding dumbbells at your sides. Step 2: Lower the dumbbells to the floor and attain a pushup position. Step 3: Do a pushup. Then, perform a row by lifting one arm with the dumbbell up and then, lower it down. Perform the same move with your other arm. Step 4: Jump and bring your feet forward towards the dumbbells and stand straight up. Step 5: Do a bicep curl by bringing the dumbbells up over your shoulders. Step 6: Perform an overhead dumbbell press by lifting the dumbbells above your head. Step 7: Return to the beginning position. Do the entire move for 35 seconds. 4.5.3) Mountain Climbers X 4 + Sprawls X 4 Mountain Climbers X 4:

Step 1: Attain a plank position. Place your hands shoulder-width apart on the floor. Keep your back flat and engage your abs. Maintain the head in line with your back. Step 2: Bring your left knee close to your chest.

Step 3: Switch legs by pulling the left knee out and bringing the right knee in. Step 4: Move your knees in and out as fast and as far as possible. Step 5: Repeat the entire move 4 times. Sprawls X 4:

Step 1: Stand with your feet shoulder-width apart. Slightly bend your knees and hips. Keep your weight on the balls of your feet. Step 2: Initiate the movement by kicking your legs back to attain a pushup position. Step 3: As soon as you attain the push-up position, swiftly push yourself back up to the beginning position. Step 4: Repeat the entire move 4 times. 4.5.4) Underhand Grip Rows X 4 + Frog Stomps X 4 Underhand Grip Rows X4:

Step 1: Stand with your feet shoulder-width apart. Slightly bend at your waist, keep your spine straight. Hold your dumbbells with an underhand grip

and raise them to your knee height. Step 2: Slowly pull the dumbbells up close to your chest. Hold the position for a few seconds. Step 3: Lower the dumbbells back to the beginning position. Step 4: Repeat the entire movement 4 times. Frog Stomps X 4:

Step 1: Attain a squat position, if possible with dumbbells in your hands. Step 2: Raise your one leg up to knee level and stomp on the ground. Step 3: Do the same move with your other leg. Step 4: Repeat the entire move 4 times. 4.5.5) Neutral Grip DB Chest Press

Step 1: Lie on your back on the floor, or a bench, or a Swiss ball. Step 2: Garb a pair of dumbbells in your hands and press them up near your chest. Your palms should face each other.

Step 3: Extend your arms and raise both dumbbells above your chest. Step 4: Hold the position for a few seconds. Then, lower the dumbbells back to the original position. Step 5: Repeat the entire move for 35 seconds. 4.5.6) Isometric V Sit w DB punches

Step 1: Lie flat on the floor or a mat facing the ceiling. Hold light dumbbells by your sides. Step 2: Squeezing your abs, simultaneously lift your legs and shoulders off the floor to attain the ‘V’ position. Step 3: Throw back and forth punches in the air with your light dumbbells for 35 seconds. 4.5.7) Twerk X 10 + Jump Lunge X 4 Twerk X 10:

Step 1: Attain a squat position, keeping your hand in front of you.

Step 2: Move your butt up and down 10 times. Jump Lunge X 4:

Step 1: Stand with your feet shoulder-width apart. Step 2: Jump your one leg forward and your other leg back to attain a lunge position, keeping both your knees at 90 degrees. Step 3: Jump up again and switch your legs in midair. When you land, attain a lunge position by placing your back leg on the front. Step 4: Jump back and forth 4 times. 4.5.8) Y-T-I Supermans

Step 1: Lie down flat on your stomach on the floor. Keep your hands in front of your head and your abs tight. Step 2: Simultaneously lift your hands (in Y shape) and legs off the floor to attain a SUPERMAN position. Step 3: Simultaneously lift your hands (in T shape) and legs off the floor to attain a SUPERMAN position. Step 4: Simultaneously lift your hands (in I shape) and legs off the floor to attain a SUPERMAN position.

4.6) The “Quarantine” Quick Feet (In and Out) Unilateral Static Lunges Archer Push Up w/Burpee Reverse Burpees AB Crunches X 5 + Heel Claps X5 Neutral Grip Curls w Overhead Press Triceps Dip w Toe Touch Isometric Squat w DB Punches Nose Divers X 3 + Mountain Climbers X 6 Elevated Hip Thrusters You need to do each of these exercises in the format – 40:20 x1 x3. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 3 times through the list. 4.6.1) Quick Feet (In and Out)

Step 1: Start with your feet shoulder-width apart and bend your knees slightly. Step 2: Bend at your hips slightly and push through your feet’s balls to run quickly on the spot. While running, keep your feet in the middle. Step 3: Widen your legs and keep your feet outside while running on the spot. 4.6.2) Unilateral Static Lunges

Step 1: Stand with your feet hip-width apart. Hold dumbbells or a weight plate in your hands. Step 2: Place your right foot behind you to attain a lunge position, bending both knees to 90 degrees. Lunge as low as possible. Step 3: Push-off your left foot to stand back up. Step 4: Switch sides and repeat the entire move with your other leg. 4.6.3) Archer Push Up w/Burpee Archer Push Up:

Step 1: Attain a push-up position, keeping your arms wider than your shoulders and body in line from head to heels. Step 2: Bending the left elbow, bring your upper body down to the left side, while straightening your right hand to the right side. Step 3: Return to the beginning position and repeat the move with your right hand. Burpees:

Step 1: Maintaining the push-up position, do a push up. Step 2: Kick your feet forward and stand up. Jump and raise your hands up. Step 3: Placing your hands on the floor, kick your feet back to return to the original pushup position. 4.6.4) Reverse Burpees

Step 1: Stand with your feet hip-width apart, extending your arms overhead. Step 2: Bend your knees and lower your hips to the floor. Step 3: Roll onto your back, pulling in your knees toward your chest. Then, extend your legs toward the ceiling. Step 4: Using the same momentum, thrust your legs forward to land on your feet. Step 5: Attain the standing position, and instantly jump straight up to finish the burpee. 4.6.5) AB Crunches X 5 + Heel Claps X 5

AB crunches X5:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees, keeping your abs tight. Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move 5 times. Heel Claps X5:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head. Keep your abs tight. Then, raise your legs and shoulder blades slightly off the floor. Step 3: Perform the heel claps by gently colliding your heels five times. 4.6.6) Neutral Grip Curls w Overhead Press

Step 1: Stand with your feet shoulder-width apart and hold the dumbbells firmly with your hands at your sides, palms facing each other. Step 2: Lift the dumbbells over your shoulders. Hold the position by keeping your forearms straight up under the dumbbells. Step 3: Lift the dumbbells overhead by extending your ankles, knees and hips. Push the dumbbells up, straighten your arms, and briefly hold the position. Step 4: Return the dumbbells to the original position and repeat the move for 40 seconds. 4.6.7) Triceps Dip w Toe Touch

Step 1: Sit on a stable chair or secured bench, placing your hands at your sides shoulder-width apart. Step 2: Move your butt off the bench and extend your legs out in front of you. Step 3: Slowly lower your butt by bending your elbows until your elbows are at 90-degrees. Keep your spine upright and near the bench.

Step 4: Straighten your elbows to move your butt up to the starting position. Step 5: Keeping your right hand at the bench, simultaneously move your left hand forward and your right leg upwards to touch the right toe. Step 6: Return to the original triceps dip position. Repeat the triceps dip and the toe touch move with your right hand and left leg. Repeat the entire move for 40 seconds. 4.6.8) Isometric Squat w DB Punches

Step 1: Stand with your feet shoulder-width apart. Hold light dumbbells at your sides. Step 2: Attain the isometric squat position and move the dumbbells up near your shoulders. Step 3: Throw back and forth punches in the air with your light dumbbells for 40 seconds. 4.6.9) Nose Divers X 3 + Mountain Climbers X 6 Nose Divers X 3:

Step 1: Attain a push up position, keeping your feet and hands shoulderwidth apart. Raise your hips up to let your body attain an inverted V shape. Step 2: Slowly bend your elbows, bringing your chest down between your

hands. Step 3: Keep moving your body forward. Then, straighten your arms to bring your chest up. Your hips will be just above the floor. Step 4: Reverse the entire movement, raising your hips back to the inverted V shape position. Repeat the entire move 3 times. Mountain Climbers X6:

Step 1: Attain a plank position. Place your hands shoulder-width apart on the floor. Keep your back flat and engage your abs. Maintain the head in line with your back. Step 2: Bring your left knee close to your chest. Step 3: Switch legs by pulling the left knee out and bringing the right knee in. Step 4: Move your knees in and out as fast and as far as possible. Repeat the entire move 6 times. 4.6.10) Elevated Hip Thrusters

Step 1: Lie flat on your back on the floor or a mat and place both your heels on a knee-high bench or Swiss ball. With palms facing down, place your arms at your sides. Step 2: Keeping your glutes tight, raise your pelvis towards the ceiling. Hold the position for some time.

Step 3: Lower your pelvis back to the floor. Repeat the entire move for 40 seconds. 4.7) The “Corona” Chest Press w Pullover Overhead Alternating Lunges Renegade Rows One Leg Lateral Hops Nose Diver Push Ups AB Crunches X 10 + Heel Claps X 10 You need to do each of these exercises in the format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4 times through the list. 4.7.1) Chest Press w Pullover

Step 1: Lie on a bench or the floor facing the ceiling. Hold a dumbbell in each hand, keeping your feet flat on the floor. Keep your abs tight. Step 2: Move the dumbbells up and hold your arms directly above your shoulders. Step 3: Lower the dumbbells down to your sides until your elbows reach just under your shoulders. Step 4: Push the dumbbells back up directly above your shoulders. Step 5: Slowly move the dumbbells back behind your head. Hold the position for a few seconds. Step 6: Slowly return the dumbbells above your shoulders. Repeat the entire move for 40 seconds. 4.7.2) Overhead Alternating Lunges

Step 1: Start with your feet shoulder-width apart and hold a dumbbell or weight plate over your head. Step 2: Move your right foot forward to attain a lunge position, keeping the weight overhead and your torso upright. Step 3: Return to the beginning position and repeat the move with your other leg. Step 4: Repeat the entire move for 40 seconds. 4.7.3) Renegade Rows

Step 1: Attain a push up position by gripping the dumbbells placed on the floor shoulder-width apart. Keep your body in a straight line from head to heels. Step 2: Bending your right elbow, pull the right hand dumbbell up toward your chest. Step 3: Hold the position for a few seconds. Then, slowly lower the dumbbell to the floor. Step 4: Repeat the move with your left hand dumbbell. Step 5: Repeat the entire move for 40 seconds.

4.7.4) One Leg Lateral Hops

Step 1: Draw a line or place a rope on the floor. Stand on the right side of the line/rope. Balance on your left leg. Step 2: Hop over the line/rope to the left side as far as you can. Step 3: Hop back over the line/rope to the right side straight away. Step 4: Keep hopping side to side over the line/rope for 40 seconds. 4.7.5) Nose Diver Push Ups

Step 1: Attain a push up position, keeping your feet and hands shoulderwidth apart. Raise your hips up to let your body attain an inverted V shape. Step 2: Slowly bend your elbows, bringing your chest down between your hands. Step 3: Keep moving your body forward. Then, straighten your arms to bring your chest up. Your hips will be just above the floor. Step 4: Reverse the entire movement, raising your hips back to the inverted V shape position. Repeat the entire move for 40 seconds. 4.7.6) AB Crunches X 10 + Heel Claps X 10

AB crunches X 10:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees, keeping your abs tight. Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move 10 times. Heel Claps X10:

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands over your chest. Keep your abs tight. Then, raise your legs and shoulder blades slightly off the floor. Step 3: Perform the heel claps by gently colliding your heels 10 times. 4.8) The “Cure” Chest Press X 3 w Crunch Unilateral Lunge w Lateral Db Raise Romanian Deadlift w Upright Rows Elevated Push-ups w Knee Tuck

You need to do each of these exercises in the format – 40:20 x1 x5. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 5 times through the list. 4.8.1) Chest Press X 3 w Crunch

Step 1: Lie on the floor or a bench facing the ceiling. Hold a dumbbell in each hand, keeping your feet flat on the floor. Keep your abs tight. Step 2: Move the dumbbells up and hold your arms directly above your shoulders. Step 3: Lower the dumbbells down to your sides until your elbows reach just under your shoulders. Step 4: Push the dumbbells back up directly above your shoulders. Repeat chest presses 3 times. Step 5: Holding the dumbbells directly above your shoulders, raise your head and shoulder blades off the floor to do a crunch. 4.8.2) Unilateral Lunge w Lateral Db Raise

Step 1: Stand with your feet hip-width apart. Hold a dumbbell in your left hand. Step 2: Place your left foot in front of you to attain a lunge position and simultaneously, raise the left hand dumbbell laterally. Lunge as low as

possible, bending both knees to 90 degrees. Step 3: Push off your left foot to stand back up. Step 4: Switch sides and repeat the entire move with your other leg and hand. 4.8.3) Romanian Deadlift X 3 w Upright Rows X 3 Romanian Deadlift X 3:

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip and palms facing your thighs. Step 2: Keeping your spine straight, bend forward at the hips and lower the dumbbells below your knees until they are a few inches above your feet. Step 3: Pull the dumbbells up, squeezing your glutes and fully extending your hips and knees, to return to the beginning position. Do the entire move 3 times. Upright Rows X 3:

Step 1: Continue to hold the dumbbells with an overhand grip with your palms facing your thighs.

Step 2: Keeping the dumbbells close to your body, pull them up to your chest by bending your elbows. Step 3: Hold the position for a few seconds. Then, lower the weights back to the original position. Do the entire move 3 times. 4.8.4) Elevated Push-ups w Knee Tuck

Step 1: Attain a push-up position placing your feet on a knee-high bench/chair and your hands at a shoulder-distance on the floor. Step 2: Keeping your body straight in line from heels to head, do a push-up. Step 3: Move your right knee forward to touch the right elbow. Step 4: Do a push-up. Then do the knee tuck with your left knee. 4.9) The "Fix" Fire Hydrants w Toe Taps Isometric V sits X planks You need to do each of these exercises in the format – 40:20 x1 x5. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 5 times through the list. 4.9.1) Fire Hydrants w Toe Taps

Step 1: Start on your knees and hands. Your hips should be over your knees and your shoulders over your hands.

Step 2: Keeping your core tight, raise your one leg laterally away from your body. Your knee should be at 90 degrees. Step 3: Lower the leg to the beginning position. Repeat the move 5 times on each side.

Step 4: Extend the knee sideways and move your leg up-and-down laterally to tap the foot on the floor. Repeat the move 5 times on each side. 4.9.2) Isometric V sits

Step 1: Lie on the floor or a mat facing the ceiling. Stretch your arms over your head touching the floor with your hands. Step 2: Squeezing your abs, simultaneously lift your legs and shoulders off the floor to attain the ‘V’ position. Step 3: Maintain the position for a few seconds and try to touch the feet with your hands. Return to the beginning position. 4.9.3) X Planks

Step 1: Attain a plank position by bending your elbows and putting your weight on your forearms. Keep your elbows directly below your shoulders. Keep your core tight, back straight, and squeeze your glutes. Step 2: Lift your right arm and left leg simultaneously off the floor. Move both of them sideways in the opposite direction. Step 3: Lower your arm and leg to the beginning position. Step 4: Switch sides and do the same move with your other arm and leg. Step 5: Repeat the entire move of the alternating arms and legs for 40 seconds. 4.10) The "Quick" Quick Feet X 10 + Sprawl Underhand Grip Bent Over Rows Incline DB Chest Flyers Crawls 4x4 Kickbacks Triceps w Alternating Front Kicks You need to do each of these exercises in the format – 40:20 x1 x5. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 5 times through the list. 4.10.1) Quick Feet X 10 + Sprawl Quick Feet X 10:

Step 1: Start with your feet shoulder-width apart and bend your knees slightly. Step 2: Bend at your hips and push through your feet’s balls to run quickly

on the spot. Sprawls X 5:

Step 1: Stand with your feet shoulder-width apart. Slightly bend your knees and hips. Keep your weight on the balls of your feet. Step 2: Initiate the movement by kicking your legs back to attain a pushup position. Step 3: As soon as you attain the push-up position, swiftly push yourself back up to the beginning position. 4.10.2) Underhand Grip Bent Over Rows

Step 1: Stand with your feet shoulder-width apart. Slightly bend at your waist, keep your spine straight. Hold your dumbbells with an underhand grip and raise them to your knee height. Step 2: Pull the dumbbells up close to your chest. Step 3: Lower the dumbbells back to the beginning position. Repeat the entire move for 40 seconds. 4.10.3) Incline DB Chest Flyers

Step 1: Lie down on your back on a bench or floor, keeping your feet firm on the floor. Grab a pair of dumbbells hold them directly above your chest. Your palms should face each other. If you lie on the floor, raise your pelvis to keep your core tight. Step 2: Slightly bend your elbows and lower the dumbbells in an arc motion out to your sides. Don’t arch your back while doing this movement. Step 3: Reverse the arc motion back to the start. Repeat the entire move for 40 seconds. 4.10.4) Crawls 4x4

Step 1: Start on your knees and hands, keeping your hands below your shoulders and your knees below your butt. Step 2: Extend your arms and legs, and raise your butt up. Crawl forward on your hands and feet. Step 3: Crawl backward the same way. Repeat the entire move for 40 seconds. 4.10.5) Kickback Triceps w Alternating Front Kicks

Step 1: Stand with slightly bent knees and your feet hip-width apart. Hold a pair of dumbbells in each hand and slightly lean forward, keeping your back straight. Step 2: Bend your elbows at 90 degrees to align your triceps with your back. Step 3: Keeping your abs tight, slowly raise the dumbbells back and up by straightening your arms. Step 4: Slowly lower the dumbbells back to 90 degrees.

Step 5: Stand straight with your legs shoulder-width apart and kick your right leg up to your front. Step 6: Do the kickback triceps move and kick your left leg up to your front. Repeat the entire move for 40 seconds. 4.11) The "Serum" Swings DB or KB Elevated Bulgarian Split Squats

Reverse Bent Over DB Fly Up and Down Planks Mountain Climbers You need to do each of these exercises in the format – 40:20 x1 x5. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 5 times through the list. 4.11.1) DB or KB Swings

Step 1: Stand with your feet hip-width apart. Hold a dumbbell or kettle-bell with both hands in between your shins. Retract your shoulders and slightly bend at your hips. Step 2: Extend your hips and knees with force to pull the dumbbell up in a swing motion straight above your head, keeping your arms straight and away from your body. Step 3: Gently swing the dumbbell back to the beginning position. Repeat the entire move for 40 seconds. 4.11.2) Elevated Bulgarian Split Squats

Step 1: Stand 2 feet away from a knee-level step or bench. Step 2: Raise your left leg from behind and place the foot on the bench. Step 3: Keep your abs engaged and slightly bend forward at the waist. Start to lower down on your right leg by bending the knee. Step 4: Stop when your right thigh is parallel to the floor. Step 5: Return to the beginning position by pushing up your right foot using the power of your hamstrings and quads. Repeat the move 10 times with your right leg. Step 6: Switch the legs and do the move 10 times with your other leg. Step 7: Repeat the entire move with alternating legs for 40 seconds. 4.11.3) Reverse Bent Over DB Fly

Step 1: Stand with your feet hip-width apart with slightly bent knees. Hold a pair of dumbbells, palms facing each other. Slightly bend forward at your hips, keeping your back straight. Step 2: Slightly bend your elbows. Squeeze your shoulder blades and raise

the dumbbells to your sides. Step 3: Lower the dumbbells back to the original position in the same motion. Step 4: Repeat the entire move for 40 seconds. 4.11.4) Up and Down Planks

Step 1: Attain a full plank position on your hands and toes. Step 2: Lower your one elbow to the floor followed by your other elbow. This is an elbow plank position. Step 3: Straighten your one elbow followed by your other elbow to return to a full plank position. Do the entire move by switching sides for 40 seconds. 4.11.5) Mountain Climbers

Step 1: Attain a full plank position by placing your hands shoulder-width apart on the floor. Keep your back flat and engage your abs. Maintain the head in line with your back. Step 2: Bring your left knee close to your chest. Step 3: Switch legs by pulling the left knee out and bringing the right knee in. Step 4: Move your knees in and out as fast and as far as possible. Repeat the entire move for 40 seconds. 4.12) The "Anti-Dote"

Ab Crunches Neutral Grip Hammer Curl to Overhead Press Tricep Dips Incline Hip Thrusters Deadlifts One Leg Pistol Squats Tricep Extensions Extended Inchworms You need to do each of these exercises in the rep ladder format – 20-15-10-5. It means 20 seconds workout, 15 seconds workout, 10 seconds workout, and 5 seconds workout. 4.12.1) Ab Crunches

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees up, keeping your abs tight. Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move 20 times. 4.12.2) Neutral Grip Hammer Curl to Overhead Press

Step 1: Stand with your feet shoulder-width apart and hold the dumbbells firmly at your sides, palms facing each other. Step 2: Lift the dumbbells over your shoulders. Hold the position by keeping your forearms straight up under the dumbbells. Step 3: Lift the dumbbells overhead by extending your ankles, knees and hips. Push the dumbbells up, straighten your arms, and briefly hold the position. Step 4: Return the dumbbells to the original position and repeat the move 20 times. 4.12.3) Tricep Dips

Step 1: Sit on a stable chair or secured bench, placing your hands shoulderwidth apart at your sides. Step 2: Move your butt off the bench and extend your legs out in front of you. Step 3: Slowly lower your butt by bending your elbows until your elbows are at 90-degrees. Keep your spine upright and near the bench.

Step 4: Straighten your elbows to move your butt up to the starting position. Repeat the move 20 times. 4.12.4) Incline Hip Thrusters

Step 1: Lie flat on your back on the floor or a mat and place your heels on a knee-high bench or Swiss ball. With palms facing down, place your arms at your sides. Step 2: Keeping your glutes tight, raise your pelvis up towards the ceiling. Hold the position for some time. Step 3: Lower your pelvis back to the floor. Repeat the entire move 20 times. *This completes the ANTI workouts. Take 30 seconds rest. Then, continue with the DOTE workouts. 4.12.5) Deadlifts

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Keeping your spine straight, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible. Step 3: Pull the dumbbells up, squeezing your glutes and fully extending

your hips and knees to return to the beginning position. Repeat the entire move 20 times. 4.12.6) One Leg Pistol Squats

Step 1: Stand in front of a bench. Step 2: Slowly raise your left leg off the floor in front of you, keeping it straight. Step 3: Extending your arms toward your raised left leg, move your hips toward the back to sit on the bench. Step 4: Plant your right leg firmly on the floor and stand back up. Step 6: Do 10 reps, then, switch to your right leg and do 10 reps. 4.12.7) Triceps Extensions

Step 1: Stand with your feet hip-width apart. Hold a single dumbbell in your hands.

Step 2: Extending your arms, press the dumbbell overhead. Your head should be under the dumbbell. Step 3: Bend your elbows slowly and lower the dumbbell behind your head as far as you can. Keep your elbows close to your ears. Step 4: Hold the position for a few seconds. Then, raise the dumbbell back to the original position. Repeat the entire move 20 times. 4.12.8) Extended Inchworms:

Step 1: Stand with your feet hip-width apart. Bend forward at your waist and place your hands on the floor. Step 2: Walk your hands forward as far as you can. Step 3: Walk your hands backward toward your legs and stand straight up. 4.13) The “COVID 19” Clapping Burpees X 10 Overhead DB Lunges X 20 V Sits X 20 Incline Push Ups X 15 Deadlifts X 15 Here, 19 denote 19 Minute AMRAP (As Many Rounds/Reps as Possible). 4.13.1) Clapping Burpees X 10

Step 1: Attain a squat position. Then, place your hands on the floor. Step 2: Kick your legs back to attain a push-up position. Keep your arms under your shoulders and body in line from head to heels.

Step 3: Do a clap push-up.

Step 4: Kick your feet forward. Stand up and jump to do an overhead clap. Step 5: Return to the original position and repeat the entire move 10 times. 4.13.2) Overhead DB Lunges X 20

Step 1: Start with your feet shoulder-width apart and hold a dumbbell or weight plate over your head. Step 2: Move your right foot forward to attain a lunge position, keeping the weight overhead and your torso upright. Step 3: Return to the beginning position and repeat the move with your other leg. Step 4: Repeat the entire move 20 times with alternating legs. 4.13.3) V Sits X 20

Step 1: Lie on the floor or a mat facing the ceiling. Step 2: Stretch your arms over your head touching the floor with your hands. Keep your legs straight on the floor. Step 3: Squeezing your abs, simultaneously lift your legs and shoulder blades off the floor to attain the ‘V’ position and try to touch the feet with your hands. Step 4: Return to the beginning position and repeat the entire move 20 times.

4.13.4) Incline Push Ups X 15

Step 1: Start on all fours – your knees and hands in front of a knee-high bench. Your hands should be on the floor shoulder-width apart. Step 2: Place your feet on the bench. Step 3: Bend your elbows slowly to lower your chest to the floor, keeping your back straight. Step 4: Push your chest up by straightening your elbows back to the beginning position. Repeat the entire move 15 times. 4.13.5) Deadlifts X 15

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Keeping your spine straight, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible. Step 3: Pull the dumbbells up, squeezing your glutes and fully extending your hips and knees to return to the beginning position. Repeat the entire move 15 times.

4.14) The "Social" Squat - Lunge - Squat One Arm DB Snatches Crossover Mountain Climbers Isometric Push Up (Hover) Alternating Jumping Lunges Lateral DB Raises You need to do each of these exercises in the rep ladder format – 40:20 x1 x3. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 3 times through the list. 4.14.1) Squat - Lunge – Squat

Step 1: Stand with your feet about shoulder-width or hip-width apart. Step 2: Attain a squat position by keeping your heels down. Your quads should be parallel to the floor. Step 3: Place your right leg behind you to attain a lunge stance, keeping your left leg forward. Your right leg will lunge back while you lower your back knee down to the floor. Step 4: Bring your back leg (right leg) forward while maintaining the squat position. Step 5: Do the entire move with your other leg (left leg) while maintaining the squat position. 4.14.2) One Arm DB Snatches

Step 1: Stand with your feet shoulder-width apart. Lower your hips until your knees are at 90-degrees. Hold a dumbbell in your right hand with an overhand grip in front of your feet. Step 2: Pull the dumbbell up with force toward the ceiling by straightening your hips and knees. Make sure to keep the dumbbell close to your body while pulling up. Step 3: When the dumbbell reaches your shoulder, swiftly rotate your elbow and palm to the front and straighten your right arm up. Step 4: Return the dumbbell to the original position and repeat the move for 20 seconds. Step 5: Switch sides and repeat the entire move with your other hand for 20 seconds. 4.14.3) Crossover Mountain Climbers

Step 1: Attain a plank position by keeping your hands shoulder-width apart, straight back, and head in alignment. Keep your abs engaged. Step 2: Bring your left knee close to your chest and try to touch it with your right elbow.

Step 3: Pull the left knee out and immediately switch legs to bring in the right knee to touch your left elbow. Do the entire move by switching legs for 40 seconds. 4.14.4) Isometric Push-Up (Hover)

Step 1: Attain a full push-up position with your hands shoulder-width apart. Step 2: Slowly bend your elbows and lower your chest until it nearly touches the floor. Hold the position as long as possible. Step 3: Slowly push your chest up from the isometric hold. Repeat the entire move for 40 seconds. 4.14.5) Alternating Jumping Lunges

Step 1: Stand with your feet shoulder-width apart, keeping your core tight. Step 2: With your right leg, take a big stride forward. Hold your arms in front of you. Step 3: Attain a lunge position by lowering your body until the quadriceps of your right leg is parallel to the floor.

Step 4: Quickly jump up and switch your legs in mid-air and land on your left leg on the front and right leg behind you. Step 5: Again attain a lunge position and do the move with your forward left leg. Repeat the entire move by switching legs for 40 seconds. 4.14.5) Lateral DB Raises

Step 1: Stand with your feet hip-width apart and hold a pair of dumbbells in each hand, palms facing each other. Step 2: Raise the dumbbells up laterally to your shoulder level, keeping your arms nearly straight. Your body should form a "T" shape. Step 3: Hold the position for a second. Then, slowly lower the dumbbells back to the original position. Do the entire move for 40 seconds. 4.15) The "Core"Ona Abs workout Ab Roll outs X 8 Superman hold 30 seconds Body Saws X 10 V Sits X 12 You need to repeat these four core workouts for 5 sets. 4.15.1) Ab Roll outs X 8

Step 1: Start on your knees and hands. Hold an AB roller with your hands. Contract your abs and glutes. You can also use a swiss-ball, towel or t-shirt for this ab workout. Step 2: Maintaining your spine straight, bend forward and roll the Ab roller forward until your torso is almost parallel to the floor and your arms are overhead. Step 3: Using the same motion, roll the Ab-roller back to the original position. Repeat the entire workout 8 times. 4.15.2) Superman Hold 30 seconds

Step 1: Start with an incline push-up position placing your hands on a bench and your feet on the floor. Your arms should be under your shoulder. Step 2: Slowly move your feet backward until your hands are nearly overhead. Step 3: Keeping your back straight from head to heels, tighten your core muscles and hold the position for 30 seconds. 4.15.3) Body Saws X 10

Step 1: Attain a full plank position by placing your feet on a Swiss-ball. Your body should be in a straight line from your heels to head. Step 2: Keeping your abs tight, roll the Swiss-ball under your feet back and forth. Repeat the entire move 10 times. 4.15.4) V Sits X 12

Step 1: Lie on the floor or a mat facing the ceiling. Step 2: Stretch your arms over your head touching the floor with your hands. Keep your legs straight on the floor. Step 3: Squeezing your abs, simultaneously lift your legs and shoulder blades off the floor to attain the ‘V’ position and try to touch the feet with your hands. Step 4: Return to the beginning position and repeat the entire move 12 times. 4.16) The "Distance" Deadlifts Isometric Hip Thruster Spiderman Push Ups X6 + Superman X6 T-Backs Archer Push Ups Neutral Grip Squat Press

Crunches Elevated Step Overs You need to do each of these exercises in the rep ladder format – 40:20 x1 x3. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 3 times through the list. 4.16.1) Deadlifts

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Keeping your spine straight, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible. Step 3: Pull the dumbbells up, squeezing your glutes and fully extending your hips and knees, to return to the beginning position. Repeat the entire move for 40 seconds. 4.16.2) Isometric Hip Thruster

Step 1: Lie flat on your back on the floor or a mat and place your heels on a knee-high bench or Swiss ball. With palms facing down, place your arms at your sides. Step 2: Keeping your glutes tight, raise your pelvis up towards the ceiling.

Hold the position for some time. Step 3: Lower your pelvis slowly back to the floor. Repeat the entire move for 40 seconds. 4.16.3) Spiderman Push Ups X 6 + Superman X 6 Spiderman Push Ups X 6:

Step 1: Attain a full plank position with your hands shoulder-width apart and directly below your shoulders. Keep your body in a straight line from head to ankles. Step 2: Keep your core tight and bend your elbows to lower your chest to the floor. Step 3: Hold the bottom position. Raise your left knee up and out, and reach your left elbow. Step 4: Move your left knee back to the original position and straighten your elbows to attain the plank position. Step 5: Switch sides and repeat the move with your right knee. Repeat the entire move 6 times on each side. Superman X6:

Step 1: Lie down flat on your stomach facing the floor. Keep your hands in front of your head and your abs tight. Step 2: Lift your legs and hands simultaneously off the floor to attain a SUPERMAN position.

Step 3: Hold the position for a few seconds and return to the original position. Repeat the entire move 6 times. 4.16.4) T-Backs

Step 1: Stand with your feet shoulder-width apart. Hold a pair of dumbbells in your hands at your sides. Step 2: Keeping your abs tight, raise the dumbbells up with palms facing down and arms out in front until it reaches your shoulder height. Step 3: Keeping the same shoulder height, move the dumbbells back to your sides. Step 4: Lower the dumbbells to your waist to return to the original position. Repeat the entire move for 40 seconds. 4.16.5) Archer Push Ups

Step 1: Attain a push-up position, keeping your arms wider than your shoulders and body in line from head to heels. Step 2: Bending the left elbow, bring your upper body down to the left side, while straightening your right hand to the right side. Step 3: Return to the beginning position and repeat the move with your right

hand. 4.16.6) Neutral Grip Squat Press

Step 1: Stand with your feet hip-width apart and hold a pair of dumbbells at your shoulder height, palms facing each other. Step 2: Lower your hips to a squat position, holding the dumbbells at your shoulders. Step 3: Push through your heels to stand back up and press the dumbbells over your head. Repeat the entire move for 40 seconds. 4.16.7) Crunches

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees up, keeping your abs tight. Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move for 40 seconds.

4.16.8) Elevated Step Overs

Step 1: Stand with your feet shoulder-width apart. Step 2: Attain a gentle squat position by lowering your body forward. Step 3: In a diagonal move, place your right foot behind your left leg. Step 4: Stand back up and drive your right knee high up. Return to the squat position. Step 5: Switch legs, place your left foot behind your right leg. Step 6: While standing back up, drive your left knee high up. Repeat the entire move for 40 seconds. 4.17) The “Home” High Knees X 10: Tuck Jumps X 2 Overhead Lunges Mountain Climbers X 10 + Burpees X 2 Explosive Push Ups You need to do each of these exercises in the rep ladder format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4 times through the list. 4.17.1) High Knees X 10 + Tuck Jumps X 2 High Knees X 10:

Step 1: Stand with your feet hip-width apart. Step 2: Raise your right knee up as high as you can, raising your left arm. Step 3: Quickly switch legs to raise your left knee and right arm up before your right foot lands. Step 4: Repeat the entire move 10 times on each side. Tuck Jumps X 2:

Step 1: Stand with your feet hip-width apart. Step 2: Slightly bend your knees and extend your arms out to the front. Step 3: Jump up explosively, raising your knees to touch your chest. Step 4: Land softly on the floor and repeat the entire move 2 times. 4.17.2) Overhead Lunges

Step 1: Start with your feet shoulder-width apart and hold a dumbbell or weight plate over your head. Step 2: Move your right foot forward to attain a lunge position, keeping the weight overhead and your torso upright. Step 3: Return to the beginning position and repeat the move with your other leg. 4.17.3) Mountain Climbers X 10 + Burpees X 2 Mountain Climbers X10:

Step 1: Attain a plank position. Place your hands shoulder-width apart on the floor. Keep your back flat and engage your abs. Maintain the head in line with your back. Step 2: Bring your left knee close to your chest. Step 3: Switch legs by pulling the left knee out and bringing the right knee in. Step 4: Move your knees in and out as fast and as far as possible. Repeat the entire move 10 times. Burpees X 2:

Step 1: Maintaining the push up position, do a push up. Step 2: Kick your feet forward and stand up. Jump and raise your hands up. Step 3: Placing your hands on the floor, kick your feet back to return to the pushup position. Repeat the entire move 2 times. 4.17.4) Explosive Push UPS Clap Push-ups:

Step 1: Attain a push-up position with a straight back. Then, lower your chest to the floor, bending your elbows. Step 2: Push upward explosively to let your hands leave the floor by a few inches. Step 3: Clap in mid-air and land with soft elbows, continuing the lowering motion toward the floor. Repeat the entire move for 40 seconds. Shoulder tap push-up:

Step 1: Attain a push position with a straight back, keeping your abs tight. Step 2: Bending your elbows, lower your chest to the floor. Step 3: Push your chest back by straightening your arms. Step 4: Raise your one hand off the floor and tap your opposite shoulder. Step 5: Repeat the move with your other arm. Repeat the entire move for 40 seconds. 4.18) The “School” Squat Pulses Crunches Hover Push Up Hold One-Legged Burpees One-Legged Deadlifts Lateral DB Raises to Front DB Raises You need to do each of these exercises in the rep ladder format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4 times through the list. 4.18.1) Squat Pulses

Step 1: Attain a squat position with your knees and toes pointed out. Step 2: Lower your hips to the floor. Step 3: Raise your hips up, but only halfway. Step 4: Repeat the entire move for 40 seconds. 4.18.2) Crunches

Step 1: Lie on the floor or a mat facing the ceiling with your feet hip-width apart, firmly planted on the floor. Step 2: Place your hands behind your head and bend your knees, keeping your abs tight. Step 3: Keeping your neck and head relaxed, slightly raise your shoulder blades off the floor. Step 4: Return to the beginning position and repeat the move for 40 seconds. 4.18.3) Hover Push Up Hold

Step 1: Attain a push-up position, keeping your back straight. Step 2: Lower your chest to the floor and hold the position for 40 seconds. 4.18.4) One Legged Burpees

Step 1: Stand on a single leg. Then attain a push-up position, kicking the floor-touching foot back. The other leg should always remain in the air. Step 2: Do a push-up. Step 3: Kick the floor-touching foot forward and stand up on that foot raising your hands up. Step 4: Switch legs and perform the move with your other leg. Repeat the entire move for 40 seconds. 4.18.5) One-Legged Deadlifts

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Raise your right leg behind you by leaning forward at your hips and shifting your weight over your left leg. Simultaneously, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible.

Step 3: Pull the dumbbells up, lowering your right leg, squeezing your glutes, and fully extending your hips and knees. Return to the beginning position. Repeat 4 sets of the entire move for each leg. 4.18.5) Lateral DB Raises to Front DB Raises

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip at your sides. Step 2: Raise the dumbbells laterally until they reach shoulder height. Then, slowly lower the dumbbells back to the beginning position. Step 3: Raise the dumbbells in front of you up to shoulder height. Then, slowly lower the dumbbells back to the beginning position. Repeat the entire move for 40 seconds. 4.19) The “Pandemic” Pulse Squats X 4 + Tuck Jumps X 4 Arnold Presses Neutral Grip Sumo Squat w Bicep Curls Deadlift/High Pull Ladder Elevated Sit Ups ManMakers Inchworm + 2 Burpees Crawl X 4 + Lateral Shoot Throughs X 4 + Wide Mountain Climbers X4 You need to do each of these exercises in the rep ladder format – 40:20 x1 x4. It means 40 seconds workout, 20 seconds rest, 1 set per exercise, and 4

times through the list. 4.19.1) Pulse Squats X 4 + Tuck Jumps X 4 Pulse Squats X 4:

Step 1: Attain a squat position with your knees and toes pointed out. Step 2: Lower your hips to the floor. Step 3: Raise your hips up, but only halfway. Step 4: Repeat the entire move 4 times. Tuck Jumps X 4:

Step 1: Stand with your feet hip-width apart. Step 2: Slightly bend your knees and extend your arms out to the front. Step 3: Jump up explosively, raising your knees to touch your chest. Step 4: Land softly on the floor and repeat the entire move 4 times. 4.19.2) Arnold Presses

Step 1: Stand with your feet hip-width apart. Bending your elbows, hold a pair of dumbbells at shoulder height, palms facing your shoulders. Step 2: Raise the dumbbells laterally by shifting your elbows out wide to your sides and rotating your hands with palms facing forward. Step 3: Immediately press the dumbbells overhead by straightening your arms. Step 4: Hold the position for a few seconds. Then, return the dumbbells to the beginning position. Repeat the entire move for 40 seconds. 4.19.3) Neutral Grip Sumo Squat w Bicep Curls

Step 1: Stand with your feet hip-width apart and toes turned outwards. Hold a pair of dumbbells with a neutral grip (palms facing each other) between your legs. Step 2: Lower your butt by bending your knees until your thighs are parallel

to the floor. Step 3: Push your butt up while curling the dumbbells up to your shoulders. Step 4: Return to the beginning position and repeat the entire move for 40 seconds. 4.19.4) Deadlifts/High Pulls Ladder You need to do both exercises adding one rep each time for 40 seconds. Deadlifts:

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Keeping your spine straight, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible. Step 3: Pull the dumbbells up, squeezing your glutes and fully extending your hips and knees, to return to the beginning position. High Pulls:

Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells with an overhand grip in front of your thighs. Step 2: Keeping your spine straight, lower the dumbbells below your knees until they are a few inches above your feet. Make sure to keep the weights as close to your body as possible. Step 3: Bending your elbows, pull the dumbbells up explosively to your shoulder level, squeezing your glutes and fully extending your hips and knees. Step 4: Return to the beginning position. 4.19.5) Elevated Sit Ups

Step 1: Lie on the floor or a mat facing the ceiling. Stretch your arms over your head touching the floor with your hands. Place your heels on a bench or Swiss-ball. Step 2: Squeezing your abs, lift your head and shoulder blades off the floor and try to touch the feet with your hands. Step 3: Return to the beginning position and repeat the entire move for 40 seconds. 4.19.6) ManMakers

Step 1: Stand with your feet shoulder-width apart, holding dumbbells at your sides. Step 2: Lower the dumbbells to the floor and attain a pushup position. Step 3: Do a pushup. Then, perform a row by lifting one arm with the dumbbell up and then, lower it down. Perform the same move with your other arm. Step 4: Jump and bring your feet forward towards the dumbbells and stand straight up. Step 5: Do a bicep curl by bringing the dumbbells up over your shoulders. Step 6: Perform an overhead dumbbell press by lifting the dumbbells above your head. Step 7: Return to the beginning standing position. Do the entire move for 40 seconds. 4.19.7) Inchworm + 2 Burpees Inchworm:

Step 1: Stand with your feet hip-width apart. Bend forward at your waist and place your hands on the floor, keeping your legs straight. Step 2: Walk your hands forward to attain a plank position. Your wrists should be directly under your shoulders. Step 3: Walk your hands backward toward your legs and stand straight up. Burpees X 2:

Step 1: Attain a push up position, do a push up. Step 2: Kick your feet forward and stand up. Jump and raise your hands up. Step 3: Placing your hands on the floor, kick your feet back to return to the pushup position. Repeat the entire move 2 times. 4.19.8) Crawl x4 + Lateral Shoot Throughs x4 + Wide Mountain Climbers x4 Crawls X4

Step 1: Start on your knees and hands, keeping your hands below your shoulders and your knees below your butt. Step 2: Extend your arms and legs, and raise your butt up. Crawl forward on your hands and feet.

Step 3: Crawl backward the same way. Repeat the entire move 4 times. Lateral Shoot Throughs X4:

Step 1: Start in a bear style four-point hold with bent knees. Step 2: Keeping your left foot and right hand on the floor, twist your body to your left by lifting your left hand up and pushing your right foot and leg out as if you’re kicking across your body to the left side. Step 3: Return to the starting position and repeat the entire move with your other leg. Repeat the entire move 4 times. Wide Mountain Climbers X5:

Step 1: Attain a plank position keeping your hands below the shoulders. Align your body from head to heels. Step 2: Lift your left leg bending the left knee. Then, drive the left knee outside of your left elbow keeping your other (right) leg behind you. Step 3: Return to the original position and do the entire move with your other leg. Repeat the entire move 5 times.

Chapter 5: Nutrition roper nutrition is an integral part of an active and healthy lifestyle. So, it’s vital to achieve the right balance of protein and carbs in your meals. A balanced diet that combines protein and carbohydrates can make you feel more energetic than those junk foods that contain lots of fat and sugar.

P

As you perform these COVID 19 home workouts regularly, you’ll possibly learn which foods provide you more energy and which come with negative effects. When you listen to your body, you’ll learn how to balance the food that feels right and is good for your overall health. The right balance of protein, nutrients, and carbs, can help boost your exercise routine. Here’s my Meal Plan: Breakfast:

Almond butter on toast with banana Greek yogurt , blueberry, kiwi, granola w/ hint of honey Coffee Snack:

Almonds/Assorted nuts Lunch (Choice):

Pasta/ ground turkey or chicken with vegetable Brown rice or white rice or baked sweet potato/ baked ground turkey or chicken breast with vegetables Quinoa / grilled chicken breast / green salad After Lunch:

Coffee Dinner:

Beef steak/Mash potato/ Asparagus / Salad Grilled salmon fillet / Broccoli / Steamed rice / Salad Teriyaki chicken / spinach / mushroom / Steamed rice / Salad Grilled shrimp / Broccoli / Brown rice / salad Stir fly noodles / beef / vegetables Cheat meals (twice a week):

Pizza Beef tacos Donuts, Chocolates, Cake, Ice cream etc…. Restaurants (Chilli’s, T.G.I Fridays )

Conclusion

If you’ve reached this far, I consider this book to be worth your precious time. COVID 19 pandemic should not deter you or anyone else from working out and leading a healthy lifestyle. Regular workouts keep your immune and metabolic system all geared up to function well. A strong immune system helps keep your body in robust shape and defend against any infection risks. Besides this, COVID 19 home workouts can help reduce inflammation and remove harmful bacteria, viruses, germs, and toxins from your airways and lungs. This book has already explained how regular workouts help boosts the number of WBCs and disease-fighting antibodies in your body. This book has genuinely touched as well as explained vital topics such as the benefits of working out at home, how exercise helps build your immunity, and what role HIIT can play in improving your overall health and well-being. Most importantly, this book explains a series of home-based workouts with images, so that you can readily grasp everything smoothly, fairly, and quickly. And this brings the book to an end! I sincerely believe that this book will immensely assist you in understanding the benefits of working out at home and inspire you to keep yourself SUPERFIT throughout the pandemic with GREAT SUCCESS! Thanks again for going through this Book and I genuinely wish you a happy and most prosperous life! Thank You and Good Luck! Jay Raymundo

Reference Section https://www.sciencedirect.com/science/article/pii/S2095254618301005#! https://www.ncbi.nlm.nih.gov/books/NBK493173/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/ https://pubmed.ncbi.nlm.nih.gov/29486739/ https://pubmed.ncbi.nlm.nih.gov/29933369/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7205734/