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With the time that you have. Pick some exercises and train.
Dumbbell Flat Bench Fly : 4 x 10 reps
Dumbbell Flat Bench Squeeze Press : 10 reps
Classic Push-Ups : 4 x 10
Shoulder Tap Push-Ups : 4 x 10
Beast Loaded Push-Ups : 4 x 10
Spiderman Push-Ups : 4 x 10
Classic to Diamond Push-Ups : 4 x 10
Power Push-Ups : 4 x 10
Dumbbell Flat Bench Press : 4 x 10
Floor Dumbbell Flyes 4 x 10
Standing Dumbbell Fly : 4 x 10
Incline Barbell Bench Press : 4 x 10
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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10
Flat Bench Dumbbell Chest Flys : 4 x 10
Incline Dumbbell Chest Press : 4 x 10
Explosive Push-Ups : 4 x 20
Lateral Push-Ups : 4 x 20
Arrow Push-Ups : 4 x 20
Decline Push-Ups : 4 x 20
Incline Push-Ups : 4 x 20
Prowler Pus-Ups : 4 x 20
Create a workout with the time you have. Dumbbells, barbells, or weight plates.
Incline Curls 4 x 12
Concentration Curls 4 x 10
Triceps Dips 4 x 15
Tricep Kickbacks 4 x 12
Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10
Sitting Dumbbell Concentration Curls 5 x 10
Incline Bench Dumbbell Concentration Curls 3 x 15
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Standing Single Arm Cable Curls 4 x 15
Standing Weight Plate Hammer Key Curls 4 x 15
Standing Reverse Grip Plate Curls 4 x 20
Standing Alternating 25 lbs Weight Plate Curls 100 reps.
Incline Dumbbell Curls 4 x 10
Standing EZ Barbell Curls 4 x 12
Standing ISO Dumbbell Curls 4 x 10
Standing Hammer Curls 4 x 15
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Create a workout with the time you have.
high crunches – thirty seconds
knee in twists – thirty seconds
star plank – sixty seconds
crunch kicks – thirty seconds
side jack knives – thirty seconds
hip dips – thirty
ankle touches – thirty
rotating planks – thirty
pushes – thirty
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scissors – 3 x 30 seconds
crunches – 3 x 15
dead bugs – 3 x 25
crunches – 50
knee to elbow crunches – 25
human saws – 50
reach through twists – 15
hip twist jumps – 50
plank twists – 50
EXERCISE MAT LINK
v – ups – 4 x 20
spider planks – 4 x 30 seconds
plank up and downs – 4 x 30 seconds
toe touches – 4 x 15
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Some workout program schedules
Monday thirty minutes full body
Tuesday thirty to sixty minutes cardio
Wednesday thirty minutes full body
Thursday thirty minutes full body
Friday thirty to sixty minutes cardio
Saturday thirty minutes full body
Sunday thirty to sixty minutes cardio
Walk fifteen minutes
Walk thirty minutes
Walk forty-five minutes
Walk one hour
10 push ups
10 close grip push ups
10 wide grip push ups
10 reverse crunches
10 sit ups
10 cross crunches
30 sec elbow plank
As many sets as you want/can
Rest up to 2 minutes
Coronavirus has affected more than 200 countries around the world. It has affected the day to day routine of humans worldwide. It has become an epidemic that has taken the lives of seventy thousand people, and there are about thirteen hundred thousand people struggle between life and death.
It is crucial to follow the precautions as the COVID 19 spreads from human to human through the breath. Social distancing is the best prevention method, followed by countries worldwide. Several countries have decided to lockdown the areas, and some countries have locked down the entire country.
People should obey the rules and regulations and support medical authorities to wipeout Coronavirus from the face of the Earth as soon as possible. It is smart to use the time during the lockdown wisely and effectively. There are several activities and tips to follow. These can be helpful as a person and as a family during your stay at home.
Things to do as a person
If you wonder, what are the things to do for me during the lockdown, there are some activities you can try. You can try making your fitness better. There are a lot of exercises you can try from home. Search online or ask from a friend or a colleague through the mobile. You will find surprising ways of making your fitness better.
Find a hobby
If you were stuck with work more often, now you have all the time on Earth to try something you were passionate about to do. Lockdown is the best time to pick a hobby for yourself. Read a book, watch a movie, as you have enough time to do the research. There’s no harm in trying something new.
Plan the future
With the lockdown, you have plenty of time to plan the way ahead of your life. Try to be positive and look forward to career development, business opportunities, and plan accordingly. Take a notebook and make a mind map. It will be useful for you.
Reconnect with the people in your life
You may haven’t much time to contact your old friends and relations who are living far away from you. Pick the phone and call them, ask, “how are you,” be honest and say, “I missed you.” They will love it. The time during the lockdown is a golden opportunity for you to widen your inner circle.
Things to do as a family
There are things to do as a family during the lockdown. As everyone in the family is free, this is an excellent time to share a movie. They miss the joy of having arguments over characters, incidents in the film. Use the time during the lockdown to strengthen the bond between the family members.
If there is vacant space in your garden, this time you can use to plant some flowers, vegetables in your garden. Get together and make some flower beds. The joy of seeing plants grow day by day, worth more than a million dollars.
Clean and rearrange the house
During the lockdown, all the family members can plan the arrangement of the home and the surroundings. Doing the household chores together will refreshen the memories you had within the house over the years.
Share knowledge and experiences
Since there are different members of the family representing different generations, this is the high time to share the ideas, experiences with each other. Ask the elders for advice, and they will love to provide you with valuable insight.
It is important to stay home and respect the laws to avoid Coronavirus spreading within the community. Try to follow social distancing as much as you can. It will be for the sake of you, your family, and your country.
John 10:10 (KJV) The thief cometh not, but for to steal, and to kill, and to destroy: I am come that they might have life, and that they might have it more abundantly. https://play.google.com/store/apps/details?id=kjv.bible.kingjamesbible