Here’s the link to my Setting Up a Home Gym blog posts.
My job has shut down indefinitely.
As others might be sheltering in place as well I would like to take about mental health in a time of crisis.
The number-one goal as I see it in this time of staying indoors is to eat as healthfully as possible.
The second critical goal is to keep up your mental health.
You can click on my home gym category to see how you can exercise at home.
I’ve been buying a CSA box of organic produce plus a mound of cheese and carton of eggs via FreshDirect online grocer in New York City.
Type in CSA box in the search bar.
PeaPod is available elsewhere.
As long as you can keep up buying food this is what is imperative.
What matters most as I see it is protecting your mental and physical health.
Today more than every nutritious food can elevate your mood.
I would tell others to stay inside. Only go out to the bank or food shopping or the laundry center should you have to. You might think nothing could happen because you’ve been inside a long time so far. I wouldn’t risk going out.
Stay 6 feet away from others as recommended to practice social distancing.
In a coming blog entry I’ll post a message I posted to my other blog.
It bears repeating that having compassion is the way to go.
Be kind to yourself when you’re holed up in your apartment or house.
The CO-VID19 outbreak will settle down. We will return to normal.
To set up a home gym I recommend getting this equipment:
A 36-inch foam roller.
A set of 5-pound, 8-pound, and 10-pound dumbbells. (Use a set of 5-pounders to start. Or 2-pound dumbbells first if you’re out of shape. As your routine gets easier add the 8- and 10-pound sets.)
A 10- or 15-pound kettlebell. (I have 10-pound 15-pound and 20-pound kettlebells.)
A 10-pound body bar. (Start with a lower weight if you have to.)
An aerobic platform with risers.
Medicine ball. (I have a 12-pound.)
A resistance band.
These items can be bought on Amazon.com. I bought the dumbbells and medicine ball at Modell’s as well as training tee shirts and pants. Get fitted for the right sneakers while you’re at it.
First: you might have to buy an exercise mat to cover a rug or carpet. I have a hardwood floor in my living room where I exercise regularly.
Exercises that can be done in your apartment: (Watch YouTube videos to see the correct form.)
Foam roller stretching and other stretches.
Pec flyes, bicep curl, chest press, lunges and squats, walking lunges, lateral raises, triceps kickback, chest press with squat, renegade row, one-arm row, one-leg dumbbell step up with reverse lunge, dumbbell donkey kicks, dumbbell fire hydrants, dumbbell flyes to shoulder press, dumbbell Russian twists.
Swings, goblet squats, curtsy pulse squats, side squats, one-leg dead lifts.
Body bar exercises:
Frontal raises, hip bridging from floor.
Bicycle crunches, figure 4s, leg raises, alternating V-ups, in-and-out crunch, Russian twists, toe touches.
Planks, disc slides knee-to-elbow, plank jacks with disc sliders, side plank with hip drop, wall sits, jumping jacks, medicine ball slams (on hardwood floor or mat), triceps dips off chair, butt kicks in place, high knees in place, butt kicks in place, squat jacks, resistance band bicep curls, tricep dips off box (can use a chair at home), plank with opposite knee to elbow, lateral plank walks, body weight squats, decline pushups (off coffee table at home), mountain climbers.
(Disc slider exercises can only be done on hardwood floors or exercise mat. Cloth side faces floor.)