Lockdown is already hard as fuck, so don’t make it even harder by listening to dumbass influencers…

Russ’ Fitness Advice For Lockdown

Written by Russ Howe PTI, and most recently updated 1 day ago.

5 min read

Lockdown 2020/21 is a real bitch for gym rats like me.

Instead of banging and clanging in the weights room, I’m banging my head off a brick wall wondering how on Earth school teachers don’t punch more people in the face.

Today I’m going to show you exactly how I’ve been staying in shape during lockdown (it’s way easier than you think), and I want to address this e-mail from Stephanie, which presents some serious issues:

lockdown fitness advice

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 grandchildren will ask you about it decades from now, and I can guarantee they won’t ask whether you had abs.

So while it’s understandable that a lot of people have thrown in the towel regarding their fitness programs due to being stuck at home, what’s not understandable (at least not to me) is to heap a ton of undeserved pressure on yourself for doing it.

I mean shit, at least you’re not dead.

As always, most of this unnecessary pressure comes from social media influencers (influencer: noun; person who wants to be a fitness coach but deems themselves too important for qualifications), who want to put out the message that “you should be training even harder now because you’ve got no distractions.”

What utter bullshit.

I’ve been a fitness professional for more than 20 years and I can safely say that the first three months of lockdown were the most unproductive of my whole career.

It felt like my kids were every-fucking-where.

Also, if you’re a gym lover like me (and it sounds like you are) then you probably find it challenging to get motivated for home workouts. Let’s face it, it’s pretty hard to push your body when you’re standing in front of a big pile of washing which you need to haul up the stairs as soon as you’re finished.

lockdown workout advice

The best piece of lockdown fitness advice I can give comes from none other than Jon Bon Jovi.

You see, aside from being the only man in history to have had three great hairstyles, he also summed up my approach to lockdown training rather perfectly:

That means stop stressing, and stop beating yourself up, and just embrace this weird fucking time we’re living in.

That’s exactly what I’m doing.

Believe me, there will be plenty of time to go “all in” when the world gets back on its feet, but for now it’s just a case of doing whatever exercise you can do – no matter how different it is, or how much easier it is, compared to what you usually do in a gym.

The reason I say this is because consistency is the key to success.

The mental health benefits of exercise are huge, and it would be silly to let your body miss out on those benefits just because some social media fucker said there’s no point in doing anything if you can’t be perfect. Let me reassure you, my own training has NOT been perfect while I’ve been in quarantine.

Hell, three months in and my home looked like a scene from the latest Mad Max movie. It’s weird as f**k.

lockdown workout routine

My training and diet have been very simple throughout the pandemic.

Nutrition became as simple as tracking my overall calorie intake, and training was reduced to a straightforward circuit workout which I would do a few times per week.

Another alternative is walking.

The kids and I downloaded Pokemon GO and started trying to catch all those annoying little creatures, which was a great way to keep them entertained as we unlocked those all-important endorphins and got some sunshine before locking ourselves back in the house like a bunch of Orcs from Lord Of The Rings.

But what if we go into another full-scale lockdown?

Let’s face it, there’s plenty of absolute fucknuckles out there who cannot obey simple instructions, so there is a chance we may end up in a situation where even going for a walk is outlawed.

In that case I’d better give you my home workout structure!

  • Choose 4 exercises (make sure you’re hitting multiple muscles).
  • Set a timer on your phone for 30 minutes.
  • Warm-up for the first 5 minutes.
  • Perform x15 reps of each exercise, then x14 reps, then x13 reps, and so on, until your timer expires.

Earlier this year I scrambled to create a fully-fledged home workout program which website members have been using. It’s called “Home Workout Hero”. I’d like to say it was created in great foresight, having seen the apocalypse forming at the beginning of the pandemic, but no, it’s just something which I’d wanted to create for a while. Those of you who want something a bit more advanced to use might enjoy that one.

Also, I fixed that annoying fucking meme for you.

Website members are killing these russhowepti.com training programs, and you can start today!

Full-Body Blitz

Chisel your leanest body to date with this 6-week full-body workout program which is suitable for both beginner and advanced trainees.

RPE 20

Use the Rest Pause technique to add slabs of lean muscle to your fame over the next 10-weeks.

Classic Size

This is an old school 12-week program which uses dropsets, rest pause sets, and classic linear periodization to help you pack on serious muscle mass.

Become War

Carve your action hero body with my modernized version of Sly’s insane Rambo II training regimen!

Get More From Russ!


I’m Russ. I’ve been a personal trainer since 2002, and I own russhowepti.com.

My job is to simplify fitness for my readers.

I send out free fitness tips to over 100,000 men and women every week, all in the same no-nonsense style as the article you’ve just read, so if you enjoyed reading it be sure to jump on my email list below.

One response to “Russ’ Fitness Advice For Lockdown”

  1. Richie avatar

    More First rate advice from yourself Russ! Stay safe bud!

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