I must wash my hands. Got it.

I must stay 6 feet away from everyone. Got it.

I can't go to the gym...wait...WHAT!!!!???

Yep, Covid-19 has struck another blow and this one, for many of us, is the most serious...no gym time! If you are serious about your fitness plan, building muscle, and losing fat, then the closing of your local gym will certainly make this lockdown even worse. But, even if you're stuck at home, you can not only stay on track with your fitness goals but make some SERIOUS gains as well.

Let's check out some ways in which you can stay fit and even GET SWOLE while on lockdown...

• FIRST UP...THE FOOD!

  For those who are looking to trim some fat, this sequester can be an opportunity. NO ONE wants to be hitting the store daily, with people in masks fist fighting over 2-ply, so when stocking up for the week's (or month's) goods, focus on fat loss foods. If you don't have any junk at home, and you don't want to go to the store, you will force yourself to eat healthy! Lean protein, salads, nuts. If you only buy healthy, you only eat healthy!

• BULK UP WHILE YOU BINGE

  Another tip to focus on during the apocalypse is to try to avoid straight up couch time. Sure, Netflix is your friend, and now that they are releasing movies that are still in theaters for pay per view, well, the TV time is likely to be calling at one point or another. A key tip to help avoid being sedentary is to inject multiple MINI-WORKOUTS throughout your binge time. So maybe set an alarm for every 20 minutes or so (OR workout during commercials if you're watching regular tv) and blast out a few sets of high intensity exercises for 3-4 minutes.
  For example:

  5 burpees

  5 pushups

  6 reverse lunges

  Repeat for the duration

  And listen, if you think you HAVE to be hoisting massive weight to build muscle, well, you're just wrong. Progressive overload can be achieved a variety of ways and one is working your muscles to near failure with high reps. Go ahead, drop and give me 100...DO IT! A few sets of pushups till failure and your chest and triceps will be SCREAMING! Same is true for high rep squats, pullups and any other type of bodweight exercise you can think of. Oh, and btw, want to SCORCH your delts? Put a can of soup (or chili or whatever) in each hand and hold your arms out to your sides. Now, keep them there for 3 minutes. Isometrics baby! Your shoulders will feel like you just knocked out a set of 125lbs military presses!

• STREAMING TO THE RESCUE!

  And for those of you who absolutely NEED someone to guide you through your workout to keep motivated and to tell you exactly what to do, many gyms and fitness facilities are offering streaming workouts during this crazy time. Some are going live via their website or even Facebook live. Check out the list we complied HERE. There is everything from Yoga to HIIT to CrossFit. While you are there feel free to join our free Home Workout Challenge.

So, while this Coronavirus pandemic is certainly a weird and scary time, you can still stay on track with your fat loss and fitness goals. Stock up on healthy food, make a list of bodyweight exercises and workouts you can do, and catch some live streaming workouts from your favorite gyms. When we ARE allowed to go back in public, you can show off your new STAY AT HOME ripped bod! (and yeah, you can hit the gym again too...)