I’ve wanted to start my blog again for a long time, and with Darwin entering its first lockdown since this pandemic began, I thought it was a great time to start. And with much of Australia also going back into lockdown in response to this highly transmissible delta strain, I thought I’d start with a list of exercises you can do in lockdown. 

Not only can you do these exercises in lockdown, they are the fundamental movements to all human movement. If you break human movement down, you’ll eventually come to these 6 fundamental movements. 

If you create a framework for your workouts, it makes it much easier to create workouts and you’ll have a near endless supply of workouts. It also makes it easier for you to slip into the routine of exercise. 

When it comes to doing anything, I like creating frameworks, filling it with systems and making rules to make my life easier. I like to use these 6 fundamental movements as the exercises and follow the simple framework of performing each exercise for 60 seconds. In total, you’ve got a 6-minute workout that will target every fundamental movement you could functionally do in life. Either do this once, multiple times throughout the day or multiple times as part of one longer workout. 

Exercises to do in Lockdown

Squats

Hinges

Lunges

Push Ups

Pull Ups 

Brace

I created a video on this last year, which you can check out here:

Create a framework for designing workouts such as a number of exercises and timeframe for each exercise. I like the idea of using fundamental human movements because then you get a functional full-body workout. You can easily modify each exercise to make it suit your level of competence. I like the 60-second timeframe because it allows for a good range of reps; however, if you need to incorporate rests, you can easily do 45 seconds on, 15 seconds off or 30 seconds on, 30 seconds off. The 60 seconds makes it easier to keep track of where you’re at during your workout, especially when you get tired. 

What framework and exercises would you follow?

Leave your answer to that question in the comments section below.