A COMPLETE STRENGTH TRAINING PROGRAM

The whole world is under quarantine and many of you guys wont have access to any gym.In this article I am going to give you a complete strength training program you can follow at home.I know training at home is ain't going to be as good as the gym,but it  should be enough to get you through another couple of months,or at least not put on a tummy,and maintain the muscle mass you have right now.

Do the weighted push ups bro:It is obvious that you have heard about it......No?Okay.It is just the ordinary push up but with some weights added. Just grab a back pack , put some books in it, or anything heavy,wear it tight and do the push ups.It has always been one of my favorite ones (only when I am at home).You can do the incline and decline push ups too in a similar manner.

Find the weighted push ups hard..?Then you can just do the ordinary ones,you can also strip the back pack off after the first set if you find it difficult for the next set.

Cant do push ups at all....then just do it on your knees and that would make it a lot easier,once you are comfortable with the knee push ups you can start doing the normal ones and then the weighted ones.

The flyer with a pair of water bottles:This one might sound a bit weird but I know there are a lot of freaks out there who are willing to do anything to just stay in shape.Get two water bottles (Try to find the ones which don't leak),The bigger, the better. You can use your bed as your bench or you can even do it on your floor.It is just the ordinary flyer except for using water bottles rather than dumbbells.

THE CLOSE GRIP PUSH UP:Similar to the push ups but in this one you will feel more pain in your triceps,tuck your elbows  close to your chests and do the same as you do for the normal ones.

THE DELT RAISE: You can do the front delt raise the side delt raise using a back pack.Load it up, and find a good grip and do it the way you used to do it in your gym.It is going to get clumsy,but if you really wanna lift in a quarantine you don't have a choice.

THE SINGLE ARM OVER-HEAD TRICEP EXTENSION:Just like you did the delt raise with a back pack same scenario here. Yah, the back pack does occupy more room than a dumbbell but you have no choice.It does get uncomfortable but it is a good way to train.

THE LUNGES:Use two heavily loaded back packs.You can wear one on the front one on the back.

Seriously using the back packs as weights is the only solution I've got right now.Do some cardio everyday, Eat right, and just hope for the best.