My Quarantine Routine

I’ve been in quarantine for over 10 days now and I haven’t seen a gym from the inside at all. I personally don’t see that as a problem but rather as an opportunity to change up my workout routine and especially my goals. Keep reading to find out what my current routine looks like and how I dropped 2% body fat in less than 10 days.



I have to start with diet because this part of my life changed drastically. I used to consume close to 3,000 calories a day before the quarantine was announced. This was a prerequisite to keep the muscle mass that I worked so hard for. I also worked out for 1 hour a day with heavy weights / compound movements and had 3-4 more clients come to the gym to workout out with me. In those 3-4 hours with my clients I additionally moved over 1,000 pounds simply by moving dumbbells and barbells around. Now that I don’t get nearly as much movement / exercise I have to change my diet as well. Instead of walking between 10,000-15,000 steps per day and 5 hours of gym time I’m now down to 1,500 steps and a 30 minutes HIIT bodyweight session per day. I reduced my caloric intake by almost 50% to not gain too much body fat. I’m currently at 1,600 calories which is absolutely enough for me to stay healthy during this time. See I used the word healthy again instead of buff or shredded. My fitness goal switched from being big and shredded to staying healthy with a low body fat percentage. Now let’s talk about the workout.



I’m currently doing a One Punch Man Challenge where I do 100 Airsquats, 100 Push Ups, 100 Crunches and 1,000 Jumping Jacks every single day. This is a great way to get your entire body moving and get some exercise in while being in quarantine. The first couple days will be hard but you’ll feel way better after finishing the first 3 days. Not only physically but also mentally. It basically serves you as a task that you have to finish each day and right after you’re done you’ll feel accomplished and good about yourself. One big side effect that most of you guys will love – You’ll shred body fat like crazy. Provided you adjust your diet as well.

This is one workout that I do on a daily basis without ever changing it. Another thing I frequently do is EMS training. Due to the fact that I can’t add too much weight / stress on any of my muscles I love using my EMS device to create an incredible stimulus to my muscles. I basically force my muscles to grow while doing Airsquats for 7 minutes. I’ve seen great results so far and I will continue to introduce new stimuli to my entire body with EMS. I have another article on my website that explains EMS in detail if you want to dive into the topic more.

This is basically what I do on a regular basis right now. It works incredibly well! I’ve been losing a lot of body fat while increasing my cardiovascular endurance.

My advice for anybody at home, make sure to move at least 20 minutes / day and include one exercise that challenges your cardio (jumping jacks, burpees, jump squats, mountain climbers, …)


Stay safe guys!

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