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Tactical Command  - Tue, April 6, 2020

At Home Workout Tips for the Apocalypse

Global pandemic got you on lockdown with no gym and no equipment?
No problem!

Just because you can’t get to the gym these days doesn’t mean that you CAN’T gym. In fact, when we all emerge from our caves into the light of civilization, we'll be able to tell the disciplined and dedicated from the people who wasted their time stress eating in front of Netflix for the entire duration.

Be the soldier, not the slacker.

Here are some hints and tips on how to stay in shape (or get in shape) while you're socially isolating.

1THE GOOD OLD FASHIONED PRESS UP

The classics never die.

To keep things interesting, elevate your feet on the couch or bed for a set of decline press-ups.

You can even move your hands back towards the bed or couch, creating an A body shape with your outstretched arms and body aligned – now go down and push up for an improvised inverted shoulder press. 

LEVEL IT UP
Level up your push-ups by using paper plates as sliders. Here’s how to work with sliders for a powerful upper body workout.

2BODY WEIGHT SQUAT

Don’t skip leg day. Keep your quads, glutes and hamstrings finely tuned with body-weight squats. Remember your form!

LEVEL IT UP
Try shifting your stance so that one foot is slightly behind the line of the other. This will reduce your contact with the floor and forces one leg to take on more load per rep.

3ABDOMINAL PLANK

This is a great exercise to develop your abs, trunk and lower back. Daily improvements in the time that you can hold your planking form is a good measure of your ever-increasing strength and endurance.

Besides the increasing cut of your sixpack, that is.  How long you hold it is up to you -- and really, you can get great results by doing shorter reps instead of holding one position.

Or you can go big like this guy who planked for eight hours!

LEVEL IT UP
Use a steel water bottle or a cylindrical object that can support your body weight.
Place one hand on a water bottle as it lays on its side. Roll your hand out, and brace your core as you lower to the low push up position. Feel the burn and reap the rewards!

4BURPEES

Don’t neglect your cardio. Within a limited space, the burpee is an ideal cardio workout.
The other alternative is to be like this man who ran a marathon on his balcony.

Burpees are the perfect full-body workout if you have to operate in limited space.  

LEVEL IT UP
Use a door frame to better your burpee. It’s not a proper burpee unless you follow through on the jump. Finish with a flourish by tagging the top of your doorframe, or a spot on your wall between every rep.

Check out these burpee variations to add some variety to your workouts:

KEEP SURVIVING,
TEAM OUTBREAK

PS – Next time we’re going to show you how to incorporate household items into your daily routine. 

Use the form below to let us know what you’re doing.
If you have a great tip that we use, we’ll send one free supply of Pathogen, our post-apocalyptic pre-workout.

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