How To Stay In Shape While Under Lockdown – Facebook Live Corona Virus Workout 1

A FREE Facebook Corona Virus Workout

Brought to you by CPT SMASH, retired military captain, private personal trainer, strength coach, powerlifter and owner of SMASH’s Strength Lab, a private personal training studio in Ottawa, Ontario with a constant dream of helping middle age women (and men) get into great shape through Strength Training, Conditioning and Nutrition.


What You'll Need...

For this workout you will need two dumbells, one set heavy, one set light, a light to heavy resistance band, a stop watch and your game face!

This workout is quite challenging and you can perform it for multiple bouts.

To Start Off...

We start off by working the legs a bit with three exercises.  You can do these exercises with bodyweight as well if you have no equipment for a great leg burn.

Just remember to brace your core and keep tight through all the sets.  It all starts with your breathing!

Next, let's beat up on the upperbody...

Now you'll most likely want to switch to lighter dumbbells for your upper body, as these will get quite tiring, especially if you're following along with the 30 sec sets.

Remember to push through as best you can.  If you can't complete all the work, don't worry, just take a break and get back into it when you can.

Now, let's get some ab work done!

It's time to hop on the floor and get a little abdominal beat down going!

Try to get these done for time.  It's going to burn people, so just hunker down and get those reps in.

Then hold that core tight for the planks!

Wash, rinse repeat!

Make It Tougher...

Well, you can definitely make this workout more challenging quite easily.

  1.  You can slow down your reps by moving them slower if you only have light weights.
  2. You can increase your time periods, moving from 30 sec to 45-60 sec if you prefer.
  3. You can increase the weight utilized if you have bigger weights or bands.
  4. You can do more sets.  We stopped at 2 sets, but by all means go as many as 3-4 sets to get your desired effect!

Let me know how you enjoyed the workout!  And don't forget...

Check out more great workouts in our Armory - A collection of strength training, conditioning and full body workouts at an affordable price!

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Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.