The change in my workout regime and the catalyst of this post was the COVID-19 In March 2020 gyms across the UK closed, as well as restaurants, schools and basically all other ‘non-critical’ establishments apart from hospitals, supermarkets etc.
The current social distancing measures in place inspired me to create a non-gym workout routine, which I honestly don’t think I would have done, or would be religiously following, had there not been a lockdown. The two key ingredients are: (1) the lockdown means I am working from home full-time, which gives me additional time in the day as I no longer have to commute or travel to client sites (2) the lockdown means I can’t go to the gym, which has been core to my workout routine for the last 8 years.
A quick note on the difference between self-isolation and social distancing is required because if I was in self-isolation, I couldn’t do this routine, one of the many reasons I hope not to catch COVID-19. Social distancing in the UK, means you should not stand within 2 meters of another person, unless you are sharing accommodation with them, i.e. your family or housemates. Social distancing is a term I don’t really like, physical distancing would be a better term of this in my view, but it feels like it’s too late to change that now, so I will stick with it. If you are interested to find out more about this terminology debate, I’d recommend reading this article: https://www.sciencealert.com/who-is-no-longer-using-the-phrase-social-distancing
This routine has worked very well for me, in the first 2.5 weeks of following this routine, whilst keeping the same eating structure / approach I’ve been following for 3 years now – more information here https://jablifestyle.net/2017/01/17/weight-loss-fundamentals/ – I have lost 6.5 lbs of weight and 2.5% body fat. I am now in week 4 of the routine and I’m still loving it and seeing solid results.
If you don’t recognise or understand the name of any of the below exercises, don’t worry. For each of the exercises I have added a link to a YouTube video which clearly explains how to perform the exercise in the optimal way. I have used videos from a number of different individuals / organisations on YouTube, choosing the video which I felt best demonstrated the exercise.
In the rest of this post I’m firstly going to briefly explain the differences between my normal workout routine and my new social distancing routine, then outline the 6 workouts which form my routine, and finally spend a bit of time on the mental side of why this routine is so important to me.
Differences to my normal routine
My workout routine has been pretty consistent for a number of years. I try to go to the gym two to three times a week. My workout routine is focused around the Holy Trinity, i.e. each one of my workouts each week was focused on one of the back squat, the dead-lift and the bench press. Therefore session 1 each week was bench press with additional chest & arms exercises, session 2 was back squat with additional legs & back exercises, session 3 was dead-lift with additional shoulders & abs exercise. For more information on my ‘normal’ routine check out my post on ‘Optimal Gym Exercises’ here: https://jablifestyle.net/2016/04/24/optimal-gym-exercises/.
Obviously COVID-19 had a significant impact on this routine. I didn’t have a home gym at all before the outbreak of COVID-19, and definitely not a fully stocked power-lifting gym with squat racks, benches, Olympic plates and hundreds of muscle group specific machines.
The other major change brought about by COVID-19 is time. Given my very busy (and sometimes long hours) work schedule, finding time to go to the gym once or twice a week before work was often a struggle. But now I am working from home full-time, I have every morning available to workout.
My social distancing workout comprises the following 6 workouts. I go through them in order, one workout per day and then after workout 6 I restart with workout 1.
Workout 1: 6- 8 km Run
Workout 2: Ab Workout
Workout 3: 4 – 5km Run + Upper Body Calisthenics workout
Workout 4: All body HIIT workout
Workout 5: Upper Body Calisthenics workout (with equipment)
Workout 6: Rest Day (Long walk or Restorative Yoga)
Workout 1: 6-8km Run
This is the easiest to explain, go for a run. This distance happens to work well for me for a few reasons: (1) It takes me about 35mins to cover 7.5km (at the moment at least), which after I’ve added some post-running stretches is the length of time I’m aiming for each day. (2) 7km covers the distance for me to run to the local park, do 4 laps of the park, and run back. 4 laps is a good number, any more and I’d start going a little crazy.
As I’m getting further into the routine, I’m looking at ways to amend this, either adding distance or completing the same distance faster, to be determined.
Since I stopped cross-country running at the age of 14 or 15, I’ve probably run for running’s sake less than 10 times. All the other running I’ve done since has been sport specific exercise, so I was a little nervous going back into running. However, I’ve loved it, I find it gives me a different kind of buzz than after a workout.
I’ve started using the free version of the Strava tracking app which I have found great as extra motivation to keep the pace and distance up to ensure I am seeing progress and improvement in time, distance or both.
Workout 2: Ab Workout
I purposefully put abs in between my running days to reduce the likelihood of feeling overly stiff before my next running day and to stop overdoing leg exercises.
This workout is also the less anaerobically tiring, so acts partially as a second rest day, but still raises your pulse, loosens muscles and helps you feel like you’ve achieved something before you start the day, which for me involves 8-10 hrs sat at a desk staring at a computer screen.
The only equipment you need for this workout is a mat, and to be honest if you are working out on carpet, you could probably do it with just a towel.
For this workout, I do 3x rounds of 7 exercises, which takes 30 – 35mins depending on the gap you take between each set. The aim is to move straight from my exercise to the next in a round with minimal break and then take 3 – 5 mins break after each round.
Completing this will get your heart rate up and you’ll definitely be feeling the ab burn afterwards!
Workout 3:4 – 5km Run + Upper body Calisthenics Workout
The run component is exactly what it says on the tin. For me this involves doing 2 – 3 laps in the local park instead of the 4 laps I do in workout 1, then when I get home and catch my breath and complete a number of upper body bodyweight exercises.
The upper body calisthenics exercises below require no workout equipment, all you need is a chair, side of bed / sofa, to do the triceps dips.
For this element of the workout, I complete the following 11 exercises. Move through each exercise as quickly as possible.
The aim of workout 4 is to work all of the major muscle groups in the body in a single session, while also including a cardio aspect with the speed component of any resting at the end of each round.
For this workout, which I have dubbed the ‘660 workout, I do 3 rounds of the 7 exercises below. It’s called the ‘660 Workout’ as that is how many reps are involved in total. Move through each exercise as quickly as possible and take 2 – 4 min rest between sets
If you start getting bored of this workout or want to change things up, consider swapping in some of the following:
20x Burpees (https://www.youtube.com/watch?v=TU8QYVW0gDU). Burpees are a great way to get the heart pumping and the sweat pouring, swapping this exercise in for the jump squats are the start of the workout is a sure fire way to ensure you are shattered by the end.
When the UK first started getting COVID-19 cases the government didn’t immediately implement the strict social distancing measures currently enforced (time will tell if this was a good move of not), so when I first started working from home – but didn’t want to go to the gym, as we all know what bug infested places they are – I started using the outdoor gym available in our local park. However, when full social distancing measures were applied, the outdoor gym was locked-down and instead I ordered some resistance bands. Specifically, I got some pretty cheap and cheerful resistance bands by a brand called Runya, which came with handles and a door anchor.
Therefore, below are two alternative workouts, depending on the equipment you have available. In the first ~1.5 weeks of following this workout regime I used the ‘Outdoor gym’ workout, but ever since I’ve been using the ‘Resistance bands’ workout.
Outdoor Gym Workout – Aim to complete 3x rounds, given the harder nature of these exercises I typically take a longer rest between exercises in this workout than the Abs or HIIT workouts outlined above.
Resistance Bands Workout – Aim to complete 3x rounds, moving as quickly as possible between exercises. Given you have to move the bands’ position – and also resistance levels – in between some exercises this isn’t always immediate.
I quickly realised how important Workout 6 is for me. I’m not used to training 5 – 6 times per week, and with running as well, I’ve realised the importance of having a low intensity day.
I aim to either do a 45 – 75 minute low intensity walk, the length I do usually depends on the day of the week this workout follows and how busy the rest of my day is.
Depending on how locked-down the situation is for you right now, on the days you’re working out at home, I’d highly recommend a daily 15 – 30 mins walk just to get out of the house, get some fresh air and get your eyes looking at something other than a computer screen.
The alternative low intensity workout I do is restorative yoga. I have been using the Down Dog app, which due to COVID-19 is currently free for all users until 1st May 2020. I typically do a 15 – 25 min yoga session, it’s great for stretching out and focusing on breath work.
The mental side of this routine during social distancing
So far, this post has been focused on the technical components of each of the workouts, i.e. what steps and exercises I’m taking. But I do want to spend a few minutes talking about some of the mental reasons why I am following these exercise regimes while social distancing.
For me, the mental health benefits I gain from following this regime are:
It gets me out of the house and exposes me to sunlight in the morning to wake me up and get the circadian rhythm going
Get a win early in the day. Completing a workout gives me the feeling of successfully achieving something before the working day starts, where I have a lot less control when / if things are completed
Focuses my eyes on something other than a computer screen
Stops me feeling as guilty if I have to work a little late to get something across the line
For more information on the mental health impacts of COVID-19 I found this article interesting.
Conclusion
I’ve been thinking about changing my workout routine for a while, but in hindsight I have realised that without a significant catalyst I wasn’t going to change. COVID-19 was that catalyst, and it’s great to be doing something different and to be a beginner again. The results I’ve seen in terms of performance gains on the exercises above have been massive, something I haven’t had with exercise for a long time.
In this piece I have shared with you my full workout regime, partly to keep me accountable to stick to it, but mostly to help those who aren’t sure where to start or for those who feel lost without access to a gym.
One of the few good things that has come about as a result of the COVID-19 pandemic is how easily available quality home working workout exercises and tips are. I’m sure over time I will tweak and change this workout regime, and if you choose to start this regime, I suggest you do so as well. This will ensure you are testing your body in different ways and stop you getting bored. Good luck!
Most importantly, I hope you – and your friends & family – are well and safe during this pandemic. Stay positive and if you feel up to it, look for the opportunities to grow and improve during these challenging times.
