COVID-19 home training system

COVID-19 home training system

Ok guys and girls with all this fuss about COVID-19 let’s get a maintenance training system together that you can do at home with basic equipment when your area goes into lockdown. But the key here is to ensure that you get that basic equipment!

That will be

But just before I give you the actual 5 day program, let’s look at how COVID-19 affect the life of a fitness minded guy?

It most definitely is nothing to takes casually. This thing WILL kill in excess of 240 million people if it is not contained. That equals 3.4% of the world population which is the death rate of the virus as stated by the WHO.

There has been surprisingly little cases in the whole of Africa and the speed of spreading in Africa is MUCH lower than in the Norther Hemisphere. It seems the hot African weather (summer) right now, might actually contribute greatly to this currently low infection rate. The good news is that the virus is killed (in water drops in air and on surfaces) very quickly when temperatures rise above 24 degrees Celcius. But when below 24 degrees Celcius, the virus stay alive up to 9 days on surfaces.

I heard yesterday Trump, in his normal unique way of making people see red, said that the warm weather due in April in the USA will kill the virus. This time around, Mr Trump I think u might be onto something. I don’t know if April’s weather will actually be hot enough in the USA but whenever the USA temperature rise well above 24 degrees Celcius, the spread of the virus will definitely slow down dramatically. So when below 24 degrees Celcius, guys and girls, TAKE EXTRA CARE. Complete hands off your face! NO TOUCHING! The only time you touch your face is in the mornings when you wash your face. This is how the virus enters the body through touching eyes, ears, nose or mouth. A strong hand disinfectant must be carried with you at all times. After touching ANY public item outside your home, you MUST disinfect your hands up to your elbows with the hand disinfectant. I buy a strong large container for home (D-Germ: 0.5% Chlorhexidine Gluconate in 70% propyl Alcohol) and refill my small container I carry everywhere with me. This is a BIG step forward in protecting yourself.

The COVID-19 home training system

Ok, now onto the actual COVID-19 training system.

Although it is quite possible to still grow on this training system (obviously when done with the right intensity), the purpose of it is to maintain muscle and shape at home for a period of a few months until such time that one can resume his normal gym training.

It is a simplistic 5 day routine per week.

Day 1 (Monday) – Pecs, biceps and ABS (total of 21 sets)


Day 2 (Tuesday) – Shoulders, Traps and ABS (total of 21 sets)


Day 3 (Thursday) – Back, Triceps, ABS and upper legs (total of 21 sets)


Day 4 (Friday) – Calves, upper legs and ABS (total of 21 sets)


Day 5 (Saturday) – Weak muscle groups (15 sets total)


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And off course those of you that want to sign up for my ADVANCED SYSTEM II for the older guy coaching system, just CLICK HEREto sign up or find out more.

Also in my vid description box will be a link where you can order supplements and get a 15% discount, but only if you order through THIS LINK (CLICK HERE).

So all my followers and friends.

Take care, be safe and NEVER stop training!

Gert Louw

(Ps – thanks Henk Mathee, my good friend, for the effort with the artwork)

in tree

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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