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Coronavirus Workout Tips

This coronavirus pandemic outbreak has been affecting lives for a while now. To battle this situation governments around the world are shutting borders and keeping their citizens under lockdown as per the guidelines of World Health Organization(WHO). The control of this pandemic situation is possible only if the contact between people is kept under check and proper distancing is maintained. Hence, crowded places are shut down which has put gyms and physical fitness centers all around the world to closed state. According to WHO, keeping ones immune system strong is one better way of battling the coronavirus. Hence, working out is absolutely important not only to keep yourself safe and sound, but also to keep your health under check with these coronavirus workout tips.

Coronavirus Workout Tips

So, we really have not got much option rather than working out at home following home workout tips and maintaining proper diet. Here are few of the coronavirus workout tips that will not require you to even leave the premises of your house.

Covid-19 Workout Tips

Home workouts are not really fun when you don’t have much access to the resources like dumbbells and barbells. We can make the workouts interesting by utilizing weights in our home. Here are few of the coronavirus workout tips that you can do in your home for whole body exercise.

Push Ups

Push up has always been best compound exercise to work your upper body including back, chest, shoulders, triceps and more. To make it more fun, you can do variations of pushups to work all the heads in chest. Basic variation are Inclined pushup, Declined pushup and Normal pushup. To make it more athletic, you can add variations like clap pushup, one hand pushup, dead-stop pushup, eccentric pushup and many more.

Coronavirus Workout Tips

Pushup really is a great include in your coronavirus workout plan. It stimulates not only chest muscle but also shoulders and triceps to great extent.

Pull Ups

Pull ups are often termed as king of back workout. It can be performed not only as a major exercise, but also as warm ups and finisher exercise. The variety of this exercise not only will help you sculpt the back muscles, but also the core muscles and biceps with involvement of shoulders.

To perform pull ups, you won’t have to have pull up bars, you can perform this exercise hanging from any spot or elevated area in your home. You can even use your door to stick towel between the panels and use it to perform the exercise.

Some of the variation of pull ups are classic pull up, chin up, narrow grip pull up, muscle ups, etc. Include pull ups in your workout routine during covid-19 and you can work out most of the upper body staying at home.

Also See: Chest Workout at Home

Abs Exercise

You can closely monitor your progress in abs during this covid-19 pandemic situation as you are staying inside you house most of the time. You can perform abs exercises that don’t even require involvement of any other weights or equipment. Exercises like abs crunches, oblique crunches, planks, leg raises etc can be done at ease of your own home.

Coronavirus Workout Tips

Lower Body Exercise

The easiest and effective exercise that you can do at your home is walking around your house if you have got premises around or you can climb stairs. Climbing stairs will work your glutes, quads, calves and hamstrings as well. In addition, you can do squats and lunges with just water bottles in hands. Calf raises can be a great exercise for the calf development which doesn’t even need any special equipment or even weights.


You can control your diet so well during this pandemic situation. All those fast foods you have been craving for and munching on is closed. And it is probably the safest to cook your own food and enjoy them. This way you can keep track of calories and nutrients you are taking. There are information available from WHO as well for the corona virus diet. 

Coronavirus Workout Tips

Take Away

Hence, we are not sure when this pandemic is about to get normal. It isn’t even safe to workout in masses in gyms and public areas. Hence, just leave your house when its absolutely needed and continue your fitness journey inside you home. So its better to stay home and save lives right now.

Follow these simple coronavirus workout tips, you will feel great and help boost your immune system. Its really prime priority of every individual to follow the health guidelines and stay home till its safe to be outside.

Beginner Guide to Workout

Every champion was once a beginner, the only thing that makes them different is dedication and will to never give up. Many people every year just make resolutions to take on fitness and be fit. But just like any other wish list, it remains unchecked. Working out is not a difficult task, but not knowing proper way to workout is definitely dangerous. Everyone needs a detailed guide to properly workout, specially beginners. This beginner guide to workout will serve as a base to boost the confidence of any beginner out there. Just remember to never give up, rest of things will sort themselves up.

Beginner Guide to Workout

Beginners Workout

Everybody is different, the muscle attachment and length, every thing is different. Though everyone seems to be doing every exercise they can, you definitely want to start from the very beginning. Once your foundation is strong, the frame you will put on it will definitely be strong and well suited.

Getting used to

First thing first, you need to get used to the techniques first. The exercise though being the natural movement for your muscles, you body is not ready for high resistance yet. Get used to the basic exercises, body weight first.

Perform body weight exercises like squat, pull up, push up etc. These exercises are very basic yet very important for the foundation. It will work all your big muscle group like shoulder, chest, back, leg etc. Give some time to getting used to first.

Beginner Guide to Workout


Being Familiar with Machine

Machines are your best friend during first phase of your training. These machines are designed to work every muscle group in specific way. Using machine will make it easier for you to remember the pattern or form of exercise. Relying too much on machine is not advised as well, but being beginner, its alright.

You will find machines like flat machine press, preacher curl, cable machine, pec dec fly, seated cable row, shoulder press, etc. all of them work certain muscle. Learn the form correctly and make your body used to the movement. Once you correct your form, you can start with free bar version.

Strength comes first

Whatever your goals are, strength comes first. The beginner guide to workout emphasizes on building strength first than building physique. The reason is simple, without adding strength, you cannot progressively overload your muscles. If you don’t overload your muscle, you will not add muscles as significantly as you need to.


Strength building exercises are all the compound exercises in every body part. Compound exercises are those which involve more than one muscle group to perform the exercise. Like deadlift, it involves lats, traps, delts, legs, etc. main muscles to complete one repetition. Bench press, squats, shoulder press etc. are few of the compound exercises.

Know your goal

Building strength is one thing everyone needs to have in list. You need to have specific goal in your fitness journey. Decide what you want out of the workout session. You might just be after building strength or physique, you might be after bodybuilding or just workout to remain fit. Every goal of yours will have definite set of exercises and techniques.

Like for the power lifting, you need longer rest period with lesser repetition, body building has its own preferences etc. So, having a goal in mind will help you choose set of exercises for you.

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Be Consistent

One of the main thing that you need to be doing is being consistent and focused on your goal. Arnold would never have been successful if he was on and off exercise every now and then. Making fitness a new year’s resolution won’t help you achieve the thing you are looking for. Have a workout plan for yourself and stick to it. It doesn’t mean you don’t need to experiment, the basic theme of similar exercises are same, only the movement are different.

Beginner Guide to Workout

Make your diet right

Diet is everything that can go wrong for your fitness. You don’t need to be extremely strict when it comes to diet if you are just working to be fit, else pay good attention to what goes in your mouth. Eat according to your macros and daily needs. Eat clean and avoid sugary and fried food as much as you can.


When these points are just right, everything will eventually fall in its place. Being fit shall never be a choice, but obligation. If a person in family seeks fitness, everyone else will eventually bend towards the same fitness. Being fit is for your self and no one else. This beginner guide to workout will help you start your workout journey. Once you figure your way around how things work, you will not any more need this beginner guide to workout. Best of luck with your fitness regime.


Bicep 21 Curls

Biceps are the most desired muscle by any individual out there. Whenever anyone is asked to show their muscles, they raise their arm showing biceps. Among all other muscle, biceps are the most visible muscle group. Men look muscular with huge biceps in cloth. Among all other bicep exercises, bicep 21 curls is by far the most productive and beneficial exercise.

Bicep 21 Curls

Biceps Anatomy

Biceps have 2 muscle group, biceps brachialis and biceps brachii. Brachii is 2 headed muscle, long head and short head. Biceps brachii attaches from shoulder to elbow while brachialis is a small golf ball shaped muscle on the outer side of arm.

Bicep 21 Curls

The function of the biceps is elbow flexion, forearm supination, and shoulder flexion. In general terms, it is key to lifting, pushing and pulling. While everything that you potentially do crosses shoulder joint every moment, having healthy and strong arms is must. It not only removes excessive stress from the joints, it ensures healthy and synchronized movements as well.

Most Beneficial Bicep Workout

Biceps curl is one of the old-school and go to exercise for the bicep development with a catch. During bicep curl, we are strongest at the bottom and weakest at the top. We can change this perception by just tweaking it a little following bicep 21 curls.

Bicep 21 Curls

Follow these steps for the bicep 21 curls.

    • Grab a weight that you can handle for 21 reps.
    • Start from the top half of the moment.
    • Lower the weight from the top position till half way down.
    • Continue for 7 reps.
    • Do full 7 reps next.
    • Do the lower 7 reps to finish.

21 Curls Variation

Though 21 curl is straight forward 21 reps of upper, lower and full reps, you can add variations every now and then.

Dumbbell Bicep 21 Curls

Dumbbell variation of 21 curls gives you freedom of movement as you are not bound by a bar. In dumbbell version, you can as well do the alternate version of the workout. Just grab a suitable weight and do the exercise as mentioned above.

You May Also Like: Best Biceps Exercises

Cable 21 Curls

Cable version of the 21 curls has a potential benefit of resistance throughout the movement. Continuous resistance means you will feel same weight at every position in the curl.

21 Curls With Different Weight

Whether with the dumbbell or barbell, you can perform this exercise variation. As we are weakest at the top and strongest at the bottom, we can alter the weight. Alter the weight with heaviest at the bottom, lighter with the full reps and lightest at the top movement. This way, we can create a consistent resistance during the exercise.


The term “Old is Gold” no wonder holds true. Every newer exercises has the same form of doing them. The difference is just the technique behind them, the mechanism is same. Bicep 21 curls is the variation of the same old bicep curl, difference is it targets the muscle with same intensity at every position. Give this exercise a try and I bet you won’t regret. Special thanks T-nation for the references.