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?


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 fitness pages I follow online are saying they’re training harder than ever, and my friends are posting memes that say ‘you’re lazy if you don’t learn a new skill or start a business’ because of all the free time we have…

I feel like I’m not good enough. Is it just me who’s finding lockdown really hard?”

– Stephanie

lockdown home workout program


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

This is serious stuff. Your kids will ask you about this years from now, and your kids’ kids will ask you about it decades from now.

I guarantee they won’t ask if you had abs.

So as a result of the madness, many people have thrown in the towel with their fitness routines, and some people have gone f**king nuts, but hey:


^^^ Read that again.

Most of the pressure people are feeling during lockdown (at least in terms of fitness) stems from social media. We have “influencers” handing out terrible training and dieting advice, combined with people’s ability to treat each other like absolute thunderc**ts.

I’m not a fan.

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

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

I’ve seen lots of posts where fitness folk say things like “you should be training even harder now because you have no distractions!”

Let me assure you this is complete bulls**t.

No distractions?! There are ENDLESS distractions! I’ve NEVER BEEN so distracted! I’ve spent the last few months surrounded by a combination of Netflix series, junk food and excuses!

Also, if you’re a gym lover like me then you’ll probably not get the same “buzz” from training at home. I’ve personally found it much more difficult to motivate myself for a workout when there’s a pile of washing staring at me. And when I try to power through, I’m reminded that my house is also home to a gang of miniature people who wear underpants on their head and want me the moment I try to do anything for myself.

And that 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 claim that you must be “lazy” if you don’t start a business or learn a new skill during quarantine…

I’m a business owner myself, and I can confirm this is nonsense. I’ve had less time to work on my business during lockdown than ever before. But that’s not even the biggest thing…

It’s almost like these people have no coaching qualifications (!!!). We’ve long known that shaming doesn’t work as a form of motivation. They are simply trying to pat themselves on the back.

lockdown workout advice


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” 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.

From this point forward I want you to train (and eat) without that pressure hanging over your head.

My training has certainly not been ‘perfect’ while in quarantine! 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 pirate and the kids are selling petrol on the black market.

It’s weird as f**k.

lockdown workout routine


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, pumps those all-important endorphins, 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 another full-scale lockdown?

I mean, let’s face it, most people are absolute f**knuckles who cannot obey rules, so we might end up in a situation where we can’t even go for a damn walk.

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

Here’s where HOME WORKOUTS come in handy.

And not the super complex stuff you see annoying orange people doing on social media for ‘likes’.

A good home workout should be fast, straightforward, and fun. If a workout needs 2 hours to get the job done, it SUCKS.

To maximize your results at home I recommend grabbing a 5 minute warm-up, followed by performing very short bursts of conditioning exercises, 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 3 step structure you see above is the foundation of my Home Workout Hero training plan, and the full program is in the members area on the website.

Home Workout Hero

So, now that you’ve got the perfect lockdown training routine, and you’ve got a good handle on your nutrition, I’ve got an important question for you:

What will you do with all that time you’ve just freed up?

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 of my training programs 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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