Gym closed for a month due to Covid. I don’t wanna lose my gains :(

bouldershoulders

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Any suggestions? What can I expect after a month of not working out? I plan to pick up on cardio and lose some fat.
 
Renew1

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For the guys who have maintained their employment, and saved a little money on gym fees ....

Invest in some iron.
It never goes bad, and they can't lock you out if it.
 
bigbeaph

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For the guys who have maintained their employment, and saved a little money on gym fees ....

Invest in some iron.
It never goes bad, and they can't lock you out if it.
If your like me and cannot afford the iron at home, there are plenty of bodyweight movements you can perform for each muscle group. It won't do what weights will, but certainly will do a lot to help. Especially compared to nothing. Concentrate on getting a great contraction with each group.

Google whatever muscle group you are looking to workout. Tons of stuff has been posted since the shutdown. A few bucks on bands can help as well.

Get creative....my curls consisted of using the top of a clothing rack with 5 gallon buckets hanging from the sides. Just dont take a full month off of everything and you wont be so bad off.
 
Renew1

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If your like me and cannot afford the iron at home, there are plenty of bodyweight movements you can perform for each muscle group. It won't do what weights will, but certainly will do a lot to help. Especially compared to nothing. Concentrate on getting a great contraction with each group.

Google whatever muscle group you are looking to workout. Tons of stuff has been posted since the shutdown. A few bucks on bands can help as well.

Get creative....my curls consisted of using the top of a clothing rack with 5 gallon buckets hanging from the sides. Just dont take a full month off of everything and you wont be so bad off.
Yeah man.

I've had iron at home since I was 14, but you're right ... There are some great body weight type exercises that can really work you.
 

Whisky

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If your like me and cannot afford the iron at home, there are plenty of bodyweight movements you can perform for each muscle group. It won't do what weights will, but certainly will do a lot to help. Especially compared to nothing. Concentrate on getting a great contraction with each group.

Google whatever muscle group you are looking to workout. Tons of stuff has been posted since the shutdown. A few bucks on bands can help as well.

Get creative....my curls consisted of using the top of a clothing rack with 5 gallon buckets hanging from the sides. Just dont take a full month off of everything and you wont be so bad off.
yeah exactly. Bodyweight can be brutal if you slow it down......

do a 30s squat hold then straight into 30s of bodyweight squats, rest 60s and repeat. Do 5 rounds of that and your legs will know it.

do bodyweight walking lunges with a 3s hold at the bottom of each lungs - sets of 20 will burn like a naked flames to the scrotum.

press ups, 3s down, hold for 3s, 3s up. No one is losing chest gains doing 3-4 sets of 10-20 of those a few times a week.

I also like using Tabata for bw HIIT style training. Personally I pair an upper body/abs exercise with legs and alternative for the 4 mins (e.g 20s jumping lunges, 10s rest, 20s walking planks, 10s rest, repeat.....). Do 5 pairs of exercises, flat out every 20s. Simple but very effective to maintain muscle, burn some fat and importantly for me it’s easier to make myself do it (as it’s only 20s a time)
 

Hilltern

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You could also look into Total Gym style machines. At first I was hesitant but I wound up getting a Weider knock-off (a bit better since it has added resistance cords) and it has helped tremendously with the apartment workouts.
 
booneman77

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EAT. if you want to prioritize muscle and don't mind potentially gaining a bit of fat (in a month you can keep this very reasonable) the bigges thing is going to be making sure you get enough quality cals and some minor stimulation from bodyweight workouts and such. Also check out some jungle gym/playground type workouts as those are free and great as well
 
brofessorx

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You won’t lose your strength with a month off.

but if you do nothing, you will lose your muscular endurance. Benching 100lb db’s for 10 reps right now?
when you come back to the gym, you’ll still hit those 💯’s but probably only for 5-8 reps.
 
StarScream66

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Here's a few ideas that might help you.



Click the image to download a high resolution PDF from darebee.com Darebee has tons of great graphics you can print out for tons of different routines - with weights and many without.

Other resources:
If You can afford it, get some Power Blocks as they are a great weight set that doesn't take up a bunch of room.

 
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