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First Workout Post-Lockdown

exercises for your post lock down workout

6 Exercises for Your First Post-Lockdown Workout

Now that COVID-19 lockdown restrictions are being lifted worldwide, it’s time to get back into the gym! Working out at home is better than not working out at all, but there are a number of reasons why it’s a good idea to get back into the gym once you are able to. When you’re ready to get back to your gym workouts, we recommend the following six exercises, as part of a full-body workout. These will help you avoid injuries and get you back to where you left off. See how our Head Trainer Laszlo at the Delta Fitness studio in Canary Wharf, London demonstrates the exercises in the accompanying video.

  1. Flat Bench Dumbbell Press (3 x 15 reps)

When you want to work out your pecs, shoulders, and even arms, the flat bench dumbbell press is a great choice.

Begin using lighter weights at first. Lay down on the flat bench, squeezing your shoulder blades together.

Bring your elbows down to 90 degrees, then bring your hands together, going up and over the chest.

Repeat this exercise for 3 sets of 15 reps.

2. Single Arm Rows (3 x 15 reps)

To maintain balance in your body, it’s important to also train your back. Do so safely and effectively by performing single arm rows. When doing this exercise, it is vital to distribute your weight evenly between both your legs and your supporting arm.

The key thing you want to focus on with this exercise is keeping the elbow back towards the hip, taking a slight pause at the top. On your way down, do your best to maintain a very controlled movement.

Repeat this exercise for a total of 3 sets of 14 reps.

3. Leg Press (3 x 20 reps)

The third exercise in this program is the infamous leg press. When you want an effective way to engage and work all the muscles groups in your lower body, this is the exercise to do.

To get started, make sure your back is flat against the pad. Keep your buttocks from lifting up, while also keeping your hips locked in. If your find this difficult, reduce the amount of weight you are using. Your legs should be at 90 degrees, with your feet completely flat.

Push away, focusing on pushing with your heels. Once you come to the top, maintain a slight bend in your knees, so they don’t lock up.

Return back down slowly, controlling the movement.

Take this exercise nice and easy, avoiding going too heavy, since you have not done this one for quite a while.

Repeat this exercise for 3 sets of 20 reps.

4. Triceps Push Down (4 x 15 reps)

When you want to focus on your smaller muscle groups, the triceps push down is a great choice. The triceps push down, as the name suggests, is going to work your triceps.

You will first want to lock the elbows in next to the side of your body. From there, fully extend your arms down.

Maintain control on the way back up. Then, bring it all the way down and squeeze.

Make sure your elbows are not swinging back and forth while doing this exercise. If you are unable to maintain control, go a little lighter on the amount of weight you are using.

Perform this exercise for 4 sets of 15 reps.

5. Alternating Bicep Curls (3 x 12 reps)

Besides your  triceps, you are going to want to get your biceps stronger as well. That’s why after training your triceps, you can go ahead and train your biceps. Alternating bicep curls are a classic and straightforward exercise.

To start, hold both dumbbells resting on the sides of your legs. Make sure your back is locked, and your elbows are not swinging around to avoid rocking back and forth. If you are doing that, simply reduce the amount of weight you are using.

Twist the dumbbells once you reach the top, holding it for a second, before coming back down.

Repeat this exercise for 3 sets of 12 reps.

6. Flat Bench Leg Raises (3 x 16 reps)

For the final exercise, you will be working on getting shredded abs by performing leg raises.

To start, sit at the very edge of the bench. Once you have laid down, firmly grip the bench, while making sure your back is flat. Control the leg raises, bringing your legs up to 90 degrees or as high as you can. 

On your way down, go slower. It’s alright if you are unable to straighten your legs completely when coming up to 90 degrees. Just do your best!

Repeat this exercise for 3 sets of 16 reps.

Getting Back Into the Gym

These exercises should have gotten you sweaty and feeling the burn! By performing our suggested exercises, you will help your body readjust to the normal workout routine you had before lockdown.

You can also get some help from a professional and experienced personal trainer at Delta Fitness in Canary Wharf, London. Our fitness studio will help you with your fat loss and muscle building goals, all with the help and direction of a personal trainer.

It’s a great time to get back into the gym, so contact us to get your free 30 minutes consultation and learn more!


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