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Arnold Schwarzenegger on Home Workouts During Quarantine

Last updated on 30th April 2020

“Gladiators and Vikings didn’t have gymnasiums. I started my own fitness journey with chin-ups on a tree branch by a lake in Austria.”

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Addressing to furious fans, Arnold Schwarzenegger posted on Reddit a few days back. “This coronavirus pandemic is unprecedented. Almost everything happening around the world right now is out of our control. Almost everything. Instead of worrying about the things we can’t change, let’s focus on the things we do control.”

He urged the importance of self-isolation adding “That means no bars, no restaurants, no gatherings, and you’ll all be shocked to hear this from me, but no gyms.”

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The world is taking a step back with sattvic movements, vegan eating, and a namaste to greet. Arnold reminded his fans of the old times when great bodies were made and maintained with no equipment. Bodyweight training or freehand workouts are here for ages and they are gonna stay.

Life With No Gyms

Schwarzenegger told his fans how his father would encourage him and his brother to train by following the footsteps of a boxing hero of theirs, further explaining how he found himself in New York to promote fitness, but ironically couldn’t find a gym. He still found a way to train.

“I ran up the steps of the Park Lane Hotel where I was staying, all 46 stories, and by the end, I was completely schvitz and my legs got an incredible pump”, he further added. “You don’t need a gym to be fit. I’ve written a program for all of you. You can do it every other day and it will cover all of your muscle groups”, summed Arnold.

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Following is the workout plan curated by Arnold Schwarzenegger that can be easily adopted by everyone while staying indoors. These workouts require least pops and can be good for beginners as well.


Beginners: 25 Reps | Advanced: 50 Reps

Starting from a plank position with hands directly under shoulders, brace your core tightly with a flat back engaging your glutes and hamstrings. Inhale and lower your body until your chest grazes the floor and straight-line your body. Push back up as you exhale

2. Dips Between Chairs

Beginners: 20 Reps | Advanced: 50 Reps

Start with sitting on the bench and position your palms beside your hips. Grip the chair seat and extend your arms while moving down the torso. Hinge your elbows to form a 90 degree and breathe in slowly going down. Breathe out extending your arms as you move back to starting position.

3. Row Between Chairs

Beginner: 30 Reps | Advanced: 50 Reps

Starting with under or overhand grip on the bar, brace your body up as high as you can. Let your heel stay at the ground and keep your back straight. Hold the pull position for a while and go back to the original position and repeat.

4. Sit-Ups

Beginner: 30 Reps | Advanced: 100 Reps

Lay down on your back, bend your legs with feet placed firmly on the ground. Cross your hands and curl your upper body towards your knees. Exhale as you curl and inhale as you lower your body.

5. Bent-Leg Raises

Beginner: 25 Reps | Advanced: 50 Reps

Lay with your back on the floor and place your palms behind your hips. Bend your knees to 90 degrees and extend your legs out straight, without feet touching the ground. Pause and repeat.

6. Bent-Over Twists

Beginner: 25 Reps | Advanced: 50 Reps

Place a bar or a stick across your shoulders, keep your feet shoulder-width apart and bend the waist. Turn your torso with the stick going as low as possible. Repeat while keeping the lower body stable.

7. Knee Bends (squats)

Beginner: 25 Reps | Advanced: 50-70 Reps

Start with bending your feet and heels up and off the ground. Shift your body weight to the ball of your feet until your knees are fully bent. This should be your deep knee bend with feet and ankles stable, straight back and relaxed body and breath. You can also try squats in similar fashion.

8. Calf Raises

Beginner: 25 Reps | Advanced: 50 Reps

Stand up straight, push through the balls of your feet. Raise your heels until you are standing on your toes and pause for a moment. Lower down to the original position and repeat. Calf exercise is one of the easiest.

9. Chin-Ups

Beginner: 10 Reps | Advanced: 30 Reps

Grip the bar with your palms facing your body and raise your body until your chin is above the bar. Lower back and repeat with a relaxed breath. Perfect your push-ups with practice.

Queries Answered by the G.O.A.T. Himself

How should you create your sets?

The system is simple. If an exercise says 50 reps, you are doing 50 reps however you can. You can do 10 sets of 5 reps, 5 sets of 10 reps, 2 sets of 25 reps. It doesn’t matter. Once you complete the reps of one exercise, move on to the next exercise.

What more?

Don’t let your ego do the movements for you. You might want to show off to me or your friends and do 50 push-ups in one set, but if you can’t do them with perfect form, I’ll be more impressed by 5 sets of 10 perfect push-ups.

What if I can’t even do beginner level reps?

I have given repetition guidelines for beginners who don’t train very often and for more advanced trainers. But if you have actually never worked out, spend your first few workouts just getting used to the movements. I don’t want you to force yourself through 25 rows or knee-bends and then be unable to do the workout again in two days because you are too sore.

How to perfect my form?

And adjust the exercises for yourself – if a push-up is too much, instead of putting your hands on the floor, put them on a counter to make the movement a little easier. If a dip between chairs is too much, use your feet on the floor to take some of the weight off of your upper body. Don’t feel bad about working your way up to the full workout – we all start somewhere.

How to track my progress?

You aren’t adding weight as you would be in the gym, but you can still track your progress. If you could do 5 perfect push-ups today, do 6 in your next workout. Track the number of sets it takes you each time to hit your total reps and watch as the number of the set goes down over time.

The demonstrations of each exercise are also available in his personal gallery!

Concluding he urged people to not use their money to reward him rather support his after-school program providing meals to their families at

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