The coronavirus crisis has the world firmly in its grip. To protect the elderly and seriously ill, further measures are being taken as part of the coronavirus crisis, further restricting private and public life. This naturally also has an impact on fitness training.

But we're not going to let some sneaky bug like the coronavirus ruin our fitness, are we? After all, physical fitness is one of the best weapons for the immune system during the coronavirus crisis. Plus, exercise offers a great break from working from home and binge-watching Netflix. Below, we'd like to give you some exercises that will help you maintain your fitness even through a complete lockdown.

Coronavirus crisis: Which exercises are suitable for home?

Staying fit during the coronavirus crisis isn't difficult in principle. Of course, it's easiest for amateur athletes who already train at home. If you already own a weight bench and dumbbells, nothing changes. Naturally, you can also get some dumbbells and other fitness equipment, such as a suspension trainer.

Online shopping still works during the coronavirus crisis. For everyone else, however, it's time to get creative and fall back on good old-fashioned methods. Bodyweight exercises without equipment are a top choice. But endurance training is also possible at home, even without a stationary bike. Below, we'd like to introduce you to the best strength and endurance exercises during the coronavirus crisis.

Strength training without equipment

Strength training is possible without dumbbells and other equipment, using only your own body weight. It's no coincidence that entire books have been written about fitness training without equipment.

Exercise 1 - Bench dips on the kitchen chair

Dips are a perfect exercise for the triceps, shoulders, and lower chest muscles. And during the coronavirus crisis, a kitchen chair will do instead of a weight bench.

1- Sit on the kitchen chair and brace yourself against the edge with your hands.
2- Extend your legs straight out and place your heels on the ground.
3- Now lower your buttocks by bending your arms.
4- Lower your buttocks almost to the floor until your elbows form a 90-degree angle.
5- Slowly push yourself back up from this position.
Tip: The wider your grip, the more you train your chest. If you keep your elbows close to your body and back, the focus will be on your triceps.

Exercise 2 - Push-ups

The push-up also targets the shoulders, chest, and triceps. Depending on your experience level, you can make the exercise easier or harder. Elevating your feet on a chair makes the exercise more challenging, while performing it on your knees makes it easier.

1- Get into the basic push-up position by placing your hands shoulder-width apart on the floor.
2- The upper body forms a straight line from the heels, over the buttocks, to the neck.
3- Lower your upper body until your chest almost touches the ground.
4- Then push yourself back up.

Tip: If you want to effectively target your chest muscles during the coronavirus crisis, position your arms as far apart as possible. Alternatively, you can emphasize your triceps by bringing your arms close together. Your extended index fingers and thumbs should form a diamond shape.

Exercise 3 - Squats with added weight

Simple squats are already effective, but squats with added weight are even better. For this, it's best to use a backpack and fill it with water bottles, for example.

1- Your feet are shoulder-width apart.
2- Now go into a squat until your thighs are parallel to the floor.
3- Hold the position briefly and then return to the starting position.
4- Make sure you don't lock your knees.

Exercise 4 - Step-ups

Step-ups are an excellent exercise for the thigh and gluteal muscles. To make the exercise even more challenging, you can also strap on a backpack with added weight.

1- Take a drinks crate, turn it upside down, and use a small stool.
2- Now place your right foot on the box and push yourself up with your right leg.
3- Then slowly return to the starting position.
4- Repeat the exercise with the other leg.

Exercise 5 - Rowing with beverage crates

Your back also needs exercise during the coronavirus crisis. This can even be done without a pull-up bar. All you need is a heavy crate of drinks.

1- Stand with your feet shoulder-width apart and bend your upper body forward at a 45-degree angle.
2- Grasp the drinks crate with both hands using the side handles.
3- Now pull the crate of drinks towards your navel, tensing your abdominal muscles at the same time.
4- Then slowly put the crate of drinks back down.

Tip: If the exercise is too easy for you, you can also perform it one-handed or with a crate of drinks in each hand.

Exercise 6 - Superman

The Superman exercise also targets the back, but unlike rowing, it targets the lower back.

1- Lie flat on your stomach on the floor.
2- Extend all four limbs and lift your arms and legs off the ground.
3- Hold the tension for 3-6 seconds and return to the starting position.

Exercise 7 - Biceps curls with a full backpack

Yes, the Corona crisis is making people inventive. Grab a backpack and fill it as needed with water bottles, sand, or those flour packets that have become so popular during the Corona crisis.

1- Grab the backpack by a loop and ensure it has a stable stance.
2- Bend your arm and slowly pull the backpack upwards.
3- Make sure your upper arm stays close to your torso.

Tip: To further increase the intensity, you can perform the eccentric movement phase very slowly and lower the loaded backpack slowly.

Exercise 8 - Planks

Of course, abdominal training shouldn't be neglected either. The plank, with its numerous variations, is a true all-rounder.

1- Get into the starting position of a push-up and support yourself on your forearms.
2- Your legs are stretched out straight back and form a line with your upper body.
3- Hold the position for as long as you can, then take a break for the set.

Combine these exercises into a workout and you'll have a guaranteed crisis-proof full-body training program for the coronavirus crisis. Three to four sets per exercise are perfectly sufficient.

15 exercises for home from Lisa

Endurance training

As mentioned in our article on strengthening the immune system, regular endurance training plays a role not only in fitness but also in warding off infections and other illnesses. Therefore, endurance training should not be neglected, even during the coronavirus crisis.

But even if you don't have a stationary bike, you can still stay fit at home with a HIIT workout. Simply choose a few exercises like burpees or jumping jacks. Perform each exercise at maximum intensity, as fast as you can, for 60-90 seconds. Then rest for 20-30 seconds and repeat either the same exercise or the next one.

Follow this pattern until 15 to 20 minutes have passed. That's perfectly sufficient for a cardio workout. You can also incorporate some exercises like squats, box jumps, or push-ups into the HIIT circuit to keep fat burning consistently high.

And don't forget: #stayhome & #flattenthecurve