• Lukas Dudenas

How to stay fit at home during the lockdown



The world may be on lockdown due to Covid-19, but that does not mean that your health needs to be on hold. There are plenty of things you can do to get you moving, you just need to get creative.


Being physically active is more important than ever. Not only are our daily routines of commuting to work gone but so are our lunch break walks and after-work training sessions. Not only that but physical exercise is a great way to get rid of the physiological issues that may affect our mental health being locked up indoors.


illustration of me working from home circa 2000BC



So what can we do and do we need any equipment?

Well yes and no. If you have a spare dumbbell or two that's great or even a resistance band, however, if you do not, that's no issue. There are plenty of things you can do with your own bodyweight. Except for burpees, because they suck.


Here is a quick home bodyweight workout that you can do to get a good sweat going and get you started in the right direction. Here is a quick rundown of the bodyweight workout:

Bodyweight squats x 12 to 15

Lunges x 12 to 15

Hip thrust x 12 to 15

Push-ups x 12 to 15

Shoulder press x 12 to 15

Tricep dips x 12 to 15

Back rows x 12 to 15

Resistance band rows x 12 to 15

Hollow hold for core x 12 to 15

I would suggest running through each exercise one after the other, with 2 to 4 sets per exercise. Minimal rest between sets to keep the heart rate up. Aim for 30 - 50 seconds rest.


The second workout that I have been enjoying myself with, and suggesting to my clients is the "backpack-workout". The great thing about this one is that you can load it and control how much load you want to suit your need. I suggest packing a sturdy backpack with books or heavy household staples. I have seen way too many soda bottles being used for training and then having to drink flat soda after just sounds..... horrible. Here is a quick rundown of the "Backpack-workout":

10 squats x 10 to 12 reps 10 lunges per leg x 10 to 12 reps 10 clean and press x 10 to 12 reps 10 push-ups x 10 to 12 reps

10 rounds x 10 to 12 reps 45 seconds rest between the rounds x 10 to 12 reps




If you need some more ideas or would like direct advice, feel free to reach out to me and I will be happy to help. Tag me on social: @ptlukas

Best of luck and enjoy it!