LOCKDOWN WORKOUT PLAN

How To Train & Diet During Lockdown Without Going IN-F**KING-SANE

Lockdown 2020 / 2021 is a real b**ch for gym rats like me.

Instead of banging and clanging in the weights room, I’m watching my muscles disappear in the mirror.

… or am I?

OF COURSE I’M F**KING NOT!

Today I’m going to show you exactly how I’ve been staying in shape during lockdown, and it’s easier than you think. But first I want you to check out this e-mail from website member Stephanie. It presents some serious issues I’ve seen a LOT lately…

“Hey Russ, lockdown isn’t going well for me. The people I follow online are saying they’re training even harder than usual, my friends are posting memes that say you’re lazy if you don’t learn a new skill or start a business… I feel like I’m not good enough. Is it just me who’s finding this hard?”

– Stephanie


lockdown home workout program

UNCLE RUSS SAYS: F**K SOCIAL MEDIA

It’s important to remember that we’re going through a pandemic.

Some people have thrown in the towel with their fitness routines… some people have gone f**king nuts… but hey: AT LEAST YOU’RE NOT DEAD.

However, when you’re locked in the house social media can quickly become your worst enemy thanks to humans’ innate ability to act like complete thunderc*nts.

Influencer: noun; person who wants to be a coach but thinks they’re too pretty to need qualifications.

If you’re feeling pressured by these orange motherf**kers, stop following ’em.

Lots of people are feeling unmotivated during lockdown, trust me, but it’s no wonder you’re down if all you see on social media are lectures about how you should be training even harder than pre-lockdown because now you have no distractions!

No distractions?! There are ENDLESS distractions! I’ve NEVER BEEN so distracted! I’m surrounded by Netflix, junk food and excuses 100% of the time!

Training at home can be very hard, so stop heaping unnecessary pressure on yourself.

I’ve personally found it much more difficult to motivate myself for a workout when there’s a pile of washing staring at me. Also, my house is home to a gang of miniature people who wear underpants on their head and assault me the moment I do anything.

Hey, that’s fine. That’s real life.

So yeah, Yasmin Yoga Pants might judge you, and she might desperately want you to click ‘like’ before she wrecks her knees with those super-dangerous split squats performed across two garden chairs, but f**k her.

As for the claims that you’re “lazy” if you don’t start a business or learn a new skill during quarantine… It’s almost like these people have no coaching qualifications (!!) and don’t realize that shaming doesn’t work as a form of motivation. Lockdown is not a f**king contest. The coronavirus pandemic will be something your kids ask about in years to come, and I guarantee they won’t ask whether you had abs during it.



lockdown workout advice

UNCLE RUSS SAYS: HERE’S WHAT TO DO!

So how should you train and diet during lockdown? And why is there a picture of Jon Bon Jovi?

Well, I want you to listen to the man.

Because aside from being the only man in history to have 3 great hairstyles, he also summed this up perfectly in one of his songs:

“When you can’t do what you do, you do what you can.”

Believe me, there will be plenty of time to go “all in” if/when the world gets back to normal. For now, it’s a case of just doing something you can stick to regularly.

No pressure. No competition. No bulls**t.

The mental health benefits of exercise are MASSIVE, and I do not want you to miss out on them just because some social media f**kwit has made you feel bad.

Sure life isn’t going to be perfect. And you are under no pressure to train perfectly, either.

I certainly haven’t!

Heck, after two months of lockdown my home looked like a scene from Mad Max. At this stage, I’m pretty sure my girlfriend has become a legitimate pirate and the kids are selling petrol on the black market.

It’s weird as f**k.



SO WHAT HAVE I BEEN DOING?

My training and diet have been VERY SIMPLE throughout the pandemic.

That’s probably one of the biggest reasons it’s worked so well.

Nutrition has been as easy as tracking calories and having the occasional Netflix & binge. Yes, it really can be that straightforward.

Now let’s talk training.

Again, simplicity is your answer.

I’d rather you have something you can do every day, versus something that’s crazy hard and leaves you dreading it.

Walking is a solid option.

The kids and I have been making sure we get 10-20k steps each day. It gets you out of the house, gets those endorphins pumping, and it’s GREAT for mental health. Plus, it’s not stressful at all until you see another human.

But what if we go into a full-scale lockdown and can’t even go for a walk?

Let’s face it, most people are absolute f**knuckles who can’t obey the rules, so we might end up in a situation where that happens.

Don’t worry, Uncle Russ has got you covered…

Here’s where HOME WORKOUTS come in handy.

They should be fast. They shoul be straightforward. They should be fun. If a workout needs 2 hours to get the job done, it sucks.

Grab a 5 minute warm-up, followed by short bursts of conditioning exercises performed in circuits for about 30 minutes IN TOTAL. That’s it, you’re done!

Use this structure:

  • Warm-up for 5 minutes.
  • Choose 4 full-body exercises.
  • Perform x15 reps each, then x14, then x13, and so on. See how low you can get the reps in 30 minutes.

A few months back, when I saw the apocalypse forming on the news, I created a fully structured home workout program that website members have been using since gyms were forced to close. The simple three-step structure you see above is the foundation of my Home Workout Hero training program.

Home Workout Hero

So, now that you’ve got the perfect lockdown training routine, what will you do with all your free time?

I’m gonna break out the S&M gear and join the whole Mad Max thing…

If you’d like to use my “Home Workout Hero” plan, go here. Every website member has all my published training plans for just $7.99 a month (or $99 lifetime) – there isn’t another trainer in the world who provides as much value. I even fixed this f**king meme.

Online Workouts Programs

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