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Home » Fitness » Prakash Amritraj recommends a DIY fitness routine to help you emerge from this period fitter than ever – GQ India

Theres no disputing the fact that this is one of the most challenging times weve faced in modern history. The obstacles appear insurmountable, but, as with everything in life, we must start with ourselves and spread that strength outward. Its with that concept that I encourage everyone to start building some positive momentum by anchoring their lockdown time with physical training.

Weve been spoiled with easy access to the gym, but we can find a way even now. Since most of us wont have access to weight training equipment, muscle building will be limited. The aim right now should be to maintain your weight, with a slight focus on muscle development and cutting some fat (limit that stress eating!). As a result, we also need to adjust our nutrition. So eat fairly light, and as clean as you can.

Use what you have at home for your bodyweight exercises filled up water bottles, heavy books. Once restrictions ease, I recommend ordering a set of 2kg and 5kg dumbbells (heavier, if youd like), resistance band(s) and a yoga or Pilates mat, so you can workout at home with more ease. A medicine ball, yoga ball, and a pull-up bar that can attach to a doorway would give you lots of options. Aim for constant progression, as you would if you were going to the gym. Which means you should consciously try and increase your reps/sets/time every day.

Motivating yourself wont always be easy, so grab a friend youre in regular touch with, who can keep you accountable and on track, and vice versa. Given the fitness goals discussed above, I recommend a workout programme that incorporates strength work and cardio each day. (see sidebar for options.)

Heres the methodology. Youre the boss pick two or more of the Big Work Exercises and aim for three-four sets of 15-20 reps. Pick two or more Core Exercises and aim for three-four sets of 25 reps. Pick one cardio option and execute 10 sets of 30 seconds on/30 seconds off. Aiming for this workout six times a week, with the seventh day reserved for stretching, should give you a nice routine while youre at home. The flexibility of picking your own exercise also allows for a little creativity, and the opportunity to keep things new and exciting. The goal is to increase the sets and reps and time as the weeks go by, and eventually, to unleash your inner caged beast.

With such a workout structure, and while the optimum ratio is different for everyone, I would recommend leaning towards a low-carb, low-fat diet, keeping the protein medium to high. If possible, keep the carbs and fats towards the early and mid parts of the day. And dont forget to hydrate; aim to drink at least eight glasses of water daily.

As humans, we are resilient. Though we feel we cant do much while at home, we must still do our part by staying indoors, wearing a mask if we need to step out and following the advice of health experts. But lets also keep our mind, body, and soul ready, so we can be our best selves when we return to the outside world. Were in this together.

Focus on these aspects, and despite the difficulty of this quarantine period, I promise that you, and your Code, will emerge stronger.

I used a combination of these exercises for GQ Indias 30-Day Fitness Challenge. Check out the proper form for each exercise here.

Push-Ups

Close Grip Push-Ups

Wide Grip Push-Ups

Incline Push-Ups (feet on chair)

Decline Push-Ups (hands on chair)

Tricep Dips in a chair

Bicep Curls with weights

Tricep Overhead Extensions with weights

Shoulder Press with weights

Bent-over Rows with weights

Squat Press

Side Lunges

Front Lunges

Back Lunges

Sumo Squats

Crunches

Superman Back extensions

Bicycle Crunches

Leg Raises

Individual-leg Raises

Reverse Crunches in a chair

Plank Holds

Running in place

Jumping Jacks

Mountain Climbers on ground

Kangaroo Jumps

Squat Jumps

Single-leg Jumps

Jump Rope in place without rope

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Prakash Amritraj recommends a DIY fitness routine to help you emerge from this period fitter than ever - GQ India

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Home » Fitness » Prakash Amritraj recommends a DIY fitness routine to help you emerge from this period fitter than ever – GQ India