No Gym? No Problem

Improvised Training: Back to Basics

You can still get a good workout despite closed gyms and stay-at-home orders for much of the country. In situations such as these, we improvise our workouts. Without access to gyms or larger gym equipment, we get back to basics wherever and with whatever we can find. Let’s get to work!

Upper Body: It’s In the Bag

Pull-ups, chin-ups, push-ups, and dips at a park or at home can be just as intense and effective of a training session as weight training is. Hitting a heavy bag nonstop for 30 minutes can be an unforgiving shoulder workout. Filling athletic bags or backpacks with books or bricks for a modified dumbbell row is another great idea that we can implement while gyms remain closed.

Lower Body Blast

For legs, the same athletic bags or backpacks filled with books or bricks can be used for lunges and stiff-leg deadlifts. Squat jumps and sprints can be added to engage the muscle fibers in a different way than traditional weight training.


We can also make this a great time to explore different abdominal routines as well as stretching, both of which are often neglected by many for the larger muscle groups.

Full-Body Sledgehammer Swings

A great full-body exercise for a real back-to-basics approach is the swinging of a sledgehammer for timed intervals. We get back to basics with whatever we can find. Don’t give up out there. Give it all you’ve got with improvised training.

John M. DiFazio II

John M. Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has over 25 of experience working in the fitness industry. He was employed by Gold's Gym for 13 years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold’s Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelor’s degree in philosophy and also graduated from the New School for Holistic Health & Research in Long Island, New York with a degree and a New York State license for massage therapy. For more information, visit

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