Classes continue to be canceled due to the measures we are all taking to reduce the spread of COVID-19. However, that doesn’t mean that we should stop training! Just because we can’t get to the gym doesn’t mean we can’t still build strength and endurance. While weight training is useful, effective, and fun, body weight exercises are emphasized much more in Taekwon-Do classes. Since there is no equipment to purchase, maintain, or share, the only barrier to entry is one’s desire to improve. Plus, body weight exercises can be done almost anywhere — in the dojang, in a hotel room, out in the woods on a camping trip, or when you’re staying at home and practicing social distancing.
Below is the basic set of exercises I do when I’m not able to get into the gym. This routine takes about half an hour, and provides a good mix of upper body, lower body, and core work.
Jumping Jacks (50)
Stretching (10 minutes)
Burpees (10)
Squats (15)
Push-ups (20)
Lunges (10)
Crunches (40)
Flat leg raises (15)
Bench dip (15)
Mountain climbers (20)
Plank (until failure)
Standing calf raises (20)
Superman (5)
There are many other possibilities, of course. Lifehacker put together some at-home strength workouts, and several people have recommended a YouTube tutorial from Athlean-X on home workouts. You may also want to look at the Seven Minute workout — there are many Web sites, applications, and other resources about this approach, and I’ve used some myself when traveling. (If you have specific questions, please contact me or leave a comment.)
Keep working out consistently, even when your circumstances change or your expected routines are interrupted. Keep training with integrity and perseverance.