How to Workout at Home if Quarantined During the Coronavirus Outbreak

How to Workout at Home if Quarantined During the Coronavirus Outbreak

By Josiah Novak

The Coronavirus panic has officially hit threat level midnight. Michael Scarn is no where to be found. March Madness is the latest victim of the Coronavirus and God knows what else is next. People are losing their lives all over the world and everyone’s daily routines (including mine) have been affected.

As a fitness professional, I want to make sure you have a plan to keep your fitness and health in check – even if that means working out at home for the rest of the year (hopefully it’s not that extreme). If you get quarantined or if your city gets put on lockdown it will be easy to fall into a terrible routine of eating Cheetos, playing Madden and not training (or am I just fantasizing?) By the time the virus blows over you could easily be in worse shape if you aren’t proactive now.

The last thing we should do is completely quit on taking care of ourselves. We don’t know everything about the virus yet, but we do know a few key things.

What do we know right now about the Coronavirus?

Josiah Novak - Author of Diets Suck

Well for starters, people with underlying health issues, smokers and obese people are all at risk for serious health consequences due to the virus. The big takeaway here is to start getting into an exercise routine and getting proper vitamins and minerals into your daily diet.

In other words – it’s time to workout and eat right. Wait, maybe not much has changed?

We know that the virus moves quickly. It’s extremely contagious. We also know it doesn’t last long when its exposed to sunlight (more on that later) and highly sanitized surfaces. It’s basically SARMS 2.0 that escaped China and now wants to feast on the lungs of all races and colors.

Big crowds are probably a bad idea right now due to the speed at which the virus can be transmitted. Avoiding handshakes and close contact with strangers is highly suggested. I always preferred fist bumps anyway.

Practicing excellent personal hygiene is a must. This means washing your hands with soap and warm water for 20-30 seconds, avoiding touching your face, and not being a dirty little bitch.

In other words – be a clean human for God’s sake.

Supplement wise my dear friend Jay Campbell put out a great tweet outlining some key supplements to take. You can check it out here.

Also don’t be a douche and follow me on Twitter.
You can find me here.

How to Set Up a Workout Routine if Quarantined


“This my nightmare!” you scream as the news of your city being shutdown is trending on Twitter. Looks like you’re not leaving the house unless it’s for work or (maybe) groceries. Your usual routine of work and the gym are done for a bit.

Josiah Novak - Author of Diets Suck
Notice the empty gym ? People are already staying home

What are you gonna do?

First of all, don’t panic. Working out at home is amazing. In fact, some of the best client transformations I’ve been a part of are from people who workout at home. I’m just saying – don’t knock it till you try it.

First, let’s take stock of what you have available around the house. If you don’t have dumbbells, exercise bands or kettlebells – don’t stress it. Bodyweight training can be a real ass-kicker if done right. If you have some spare cash and want to grab a couple pairs of dumbbells and some exercise bands – I’d suggest doing it. It never hurts to have some tools in the toolbox.

Here’s the bands I recommend.

Dumbbells can be pricey – but I love these adjustable dumbbells here:

Pick these badboys up.

or these

Love these too.

There’s some other cool toys you can grab and we’ll cover that in a bit. For now, stick to these basics and you can’t go wrong.

Once you have some equipment (or just your sexy bod) – it’s time to carve out some space in the house (or outside). If you live in a warmer climate, I highly suggest training in the sunlight. Sunlight kills this virus and does wonders for your health. Your body needs the sun – there’s no way around it.

If you can’t train outside – I suggest the garage. Open the doors and let the fresh air in. Pump some tunes and get after it. Just make sure to wipe down the equipment afterwards. Remember- don’t be dirty.

What Kind of Workouts Can I Do?

Josiah Novak

I like to suggest simple and effective home workouts.

If you have a full gym set up at home – great – you’re one of the cool kids. Sit this one out. I’m talking to the folks who have their bodyweight, maybe some dumbbells and a few exercise bands. Rise up!

Let’s start with the basic bodyweight workout.

Here’s an example from my HomeBody workout program.

Warm Up: Glute Power Squeeze for 30 seconds and 10 walk outs

1) Feet Elevated Push Ups 3 sets of 6-10 reps – lower yourself with a 3 second count

2) Doorway or Table Bodyweight Rows 3 sets of 6-10 reps – hold the top squeeze for a 1 count

3) Reverse Lunges 3 sets of 10 reps per leg

4) Supermans 3 sets of 10-15 – hold the top for 1-2 seconds

5) Glute Bridge 3 sets of 12 reps – squeeze glutes for 1 second at top

Simple and highly effective.


What if I Have Dumbbells?

Glad you asked bud.

Here’s a workout straight out of my HomeBody Program that drops March 13th 2020.

Start with 10 minutes of Mobility

Warm Up: Glute Power Squeeze for 30 seconds and 10 Walkouts

1) Goblet Squats 3 sets of 10-12

2) Bent Over 2 Arm Rows 3 sets of 10-12

3) Floor Close Grip Press 3 sets of 10-12

4) Rear Delt Flys 3 sets of 10-12

5) Stiff Leg Deadlifts 3 sets of 10-12

6) Weighted Sit-Ups 3 sets of 10-12

If You Want to Spice Things Up – Try This

If you find yourself feeling bored or uninspired when it comes to your home workouts – here’s a few ideas.

  1. Crank some music. Atmosphere is everything for some of us and having the right songs playing at the right time can change everything.
  2. Think about how cool you’re going to look when this virus goes away and you’re jacked and ripped walking back into the gym like a boss.
  3. Remember- the best way to boost your immune system is to eat well, train hard, and get good sleep. This virus won’t stand a chance if you crush home workouts.

If all else fails – here’s a challenge style workout that will throw some spice in the mix:

15-10-5 For Time

Do 15 reps of all 3, then 10, then 5 as fast as possible with perfect form

Dumbbell Thrusters (keep dumbbells light around 10-20 lbs)

Air Squats


How About Cardio?

Ahh cardio. Can’t forget about little ol’ cardio now can we?

The best bet is to walk outside in the sunlight. If that’s not an option I suggest ordering a jump rope and doing 15-20 minutes of jump rope each day.

If you can walk outside – be sure to avoid shaking hands with anyone or making eye contact as you power walk through your neighborhood. The virus can be easily transmitted just by making direct eye contact. I’m kidding, sort of. Fist bumps should be used from here on out.

I suggest aiming for a step goal while you’re stuck in the house. See who can get the most steps each day. The losers all have to make dinner that night (rice again?? WTF MOM!).

What About Nutrition?

Without sounding like a Simple Scrub – I suggest keeping your food very basic and healthy.

Whole foods as much as possible, protein powder should be used if you can’t get out and get fresh meat and fish, veggies and fruits (order a greens and reds powder from HERE and use code TRUE to save money and make me rich), and get plenty of Vitamin C and Vitamin D.

Along with that be sure to stock up on fresh water. The virus thrives in people who are dehydrated. Stay hydrated at all times. I suggest 1 gallon of water per day.


The Most Important Thing to Remember

Here’s the most important thing to remember.

Don’t panic.

Whatever you do – do NOT panic.

Focus on your health and the health of those around you.

Stay calm.

Stay focused.

This too shall pass.

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