In this unprecedented time, where just about everyone is under quarantine and many businesses, including most gyms, are closed, what exercises can you do at home to stay in shape until the gyms open again? Sure, you can just do push-ups and sit-ups, but that alone gets boring fast. Our program, PFT21, was created and designed to be interesting and motivating because the exercises change. But, can you still use PFT21 if you are not able to use all the weights and equipment a gym provides?

The answer is "Yes". After looking at the exercises in our program and giving it some thought, we found a way to effectively use PFT21 while stuck at home. We thought if you could at least do a few exercises per body part, you could get an effective workout and still keep it interesting.

We call it the modified PFT21 workout program. We are going to look at the Beginner workout program and break it down by body part as to what exercises you should be able to do at home. We are creating this program as if you did not have any weights or equipment at home. Of course, if you do have some equipment you may be able to do more exercise or do the exercise we list as you normally would.

We are going to suggest putting plastic bottles of water into a bag (plastic, shopping or duffle) and use that as a dumbbell. You want to make sure it sturdy enough and comfortable enough to hold. You may need to double up on plastic bags. You can increase or decrease the weight by adding or removing bottles. It may not be what you are used to using, but it will give you some resistance to do the exercises.

When you are ready to work out, create a PFT21 workout. Check out the list below for the modifications and try to do the exercises as listed in the created workout. When you get to an exercise you can’t do (i.e. anything with a barbell), look to our list to find a substitute. Use the same number of Sets and Reps. If you normally use the Intermediate or Advanced programs, you can look at other exercises in those programs and see which ones you could modify in the same way to also do those at home.

Here are the At-Home Exercises for each body part:

• Push-ups: Substitute for Bench Press and Flat Press
  • You may want to double or triple the Reps.
• Push-ups against stairs: Substitute for Incline Presses
  • Use indoor stairs, if available.
• Flat DB Flyes: Substitute for Pec Deck and Cable Crossover
  • If you don’t have any type of raised flat surface to lie on, use the floor. Hold a bag of water in each hand instead of DB’s. If you do lie on the floor, just be careful when lowering the bag because it will contact the floor.

• DB Kickbacks
  • Lean against a chair or couch instead of kneeling on a bench and use a bag of water instead of the DB. Even though you are leaning, keep your upper arm that is holding the bag parallel to the floor.
• Two-arm DB Ext. – 1 DB
  • Sit on a chair or the edge of a couch and use a bag of water instead of the DB.
• One-arm DB Extension
  • Sit on a chair or the edge of a couch and use a bag of water instead of the DB.

• Back is tough to exercise without gym equipment, but there is one, possibly three, Beginner exercises you can do for your back at home.
• One-arm DB Bent Rows
  • Use a couch or a bed to kneel on and use a bag of water instead of the DB.
• Pull-ups or Chin-ups
  • If you have access to a Chin-up bar, you can do one of these exercises.

• Concentration Curls
  • Sit on a chair or couch and use a bag of water instead of the DB. Be careful lowering the bag because it will contact the floor.
• Standing DB Curls or Standing Alt. DB Curls
  • Use a bag of water in each hand instead of a DB.
• Seated DB Curls or Seated Alt. DB Curls
  • Sit on a stool or seat without armrests and use a bag of water in each hand instead of a DB.

• Squats w/o Weight or DB Squats
  • For Squats, perform the same movement, including keeping your hands up like they are gripping an imaginary bar. Really concentrate on your form.
  • For DB Squats, use a bag of water in each hand instead of a DB. Be careful in the squatting position as the bags will contact the floor.
• Lunges
  • Use a bag of water in each hand instead of a DB. Be careful in the down position as the bags will contact the floor.
• Toe Raises – Modified: Substitute for any Toe Raise exercise
  • Stand on the floor and use a bag of water in each hand instead of a DB.

• Standing DB Presses, Seated DB Presses or Alt. DB Presses
  • For Standing DB Presses, use a bag of water in each hand instead of a DB.
  • For Seated DB Presses or Alt. DB Presses, sit on a stool or chair without armrests and use a bag of water in each hand instead of a DB.
• DB Front Raises or Alt. DB Front Raises
  • Use a bag of water in each hand instead of a DB.
• Standing DB Side Laterals or Seated DB Side Laterals
  • For Standing DB Side Laterals, use a bag of water in each hand instead of a DB.
  • For Seated DB Side Laterals, sit on a stool or seat without armrests and use a bag of water in each hand instead of a DB.

• Sit-ups or Incline Sit-ups
  • Do regular Sit-ups for either one.
• Crunches or Side Crunches
  • Do whichever exercise is listed.
• Standing Trunk Twists, Seated Truck Twists or DB Side Bends
  • For Standing Trunk Twists, use a broomstick or other long, light stick or bar.
  • For Seated Trunk Twists, sit on a stool, a chair with a low back or the edge of a bed and use a broomstick or other long, light stick or bar.
  • For DB Side Bends, use a bag of water instead of the DB.

• Walk or jog outside, if possible.
• If it’s not possible to go outside, walk around your house or apartment
  • Or jog in place.
• If you have a bicycle and Exercise Bike is the Cardio exercise listed for the day, you can ride your bike outside, if possible.
• Perform for the listed amount of time.

So, as you can see, we are able to use a modified PFT21 workout program to workout at home. Is it as good as going to the gym and doing a regular program? No. But, it is a way to exercise and still get a little bit of a variety to keep things interesting.

Hopefully, this will get you motivated to exercise even if you are stuck at home. Don’t just sit around waiting for the gyms to open again. You can exercise with some things around your house or apartment. Continue to exercise with our modified PFT21 program and you will be ready to go once the gyms open again!

Stay Safe! Stay Healthy!