March 25, 2020, 5:33 pm | Read time: 4 minutes

The rapid spread of the new coronavirus in the U.S. prompted the ex-governor to remind people to stay home and be part of the solution, not the problem. This includes not visiting gyms anymore. On Reddit, Arnold Schwarzenegger responded to numerous fan letters expressing concerns about the coronavirus pandemic and reminded everyone that strength training is possible without a gym. In his younger years, the Austrian came to New York and primarily kept fit with bodyweight exercises.

Also interesting: Pamela Reif: “These are the 3 best exercises for home”

What Does Arnold Schwarzenegger’s Workout Look Like?

Even without a gym, the bodybuilder was able to shape his body. According to his own statements, Arnold Schwarzenegger ran up all 46 floors of his former apartment building during his workout to train his legs and work up a sweat. Once in the apartment, he completed a full-body plan where each exercise was performed with 50 repetitions (for advanced athletes). It doesn’t matter if these are completed in multiple sets; only reaching the total number is important.

Push-ups

For this exercise, beginners should aim for 25 repetitions and advanced athletes for 50. The chest muscles are trained, with the triceps providing support.

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Chair Dips

The second exercise focuses on the triceps, with the chest muscles providing support. Beginners should aim for 20 repetitions, while advanced athletes should perform 50 repetitions.

Be careful not to injure yourself. Performing the exercise with chairs requires some practice and skill.

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Chair Rows

Using a bar between chairs, the third exercise targets the back, with the biceps assisting. Beginners should complete 30 repetitions, while advanced athletes should aim for 50 repetitions.

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Sit-ups

Arnold Schwarzenegger swears by sit-ups as a classic abdominal exercise that can be easily performed on the floor. Seasoned athletes are challenged more here. Advanced athletes perform 100 repetitions, while beginners do only 30.

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Leg Raises

To better target the lower abdominal muscles, leg raises are used as the second abdominal exercise. The upper body lies on the floor, and the knees are moved toward the head.

Beginners: 25 repetitions

Advanced: 50 repetitions

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Twist (Bent Over)

This exercise can be performed with a broomstick or a bar. The goal is to train the oblique abdominal muscles and the back extensor.

Beginners perform 25 repetitions, while advanced athletes do 50 repetitions.

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Also interesting: Home Gym – who it is worth it for and what to watch out for

Squats

Squats can be easily performed at home. This exercise allows you to train your legs without equipment. If the exercise is too easy despite the increased repetitions (Beginners: 25/ Advanced: 50 to 70), additional weight can be used. For example, a filled backpack can be used.

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Calf Raises

The second-to-last exercise in Arnie’s workout is calf raises. A chair for body stabilization and books are needed as aids. The ball of the foot rests on the books.

Beginners perform 25 repetitions, while advanced athletes do 50 repetitions.

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Pull-ups

“Last but not least”: Pull-ups should not be missing from any workout. Performing them at home is a bit more challenging. To train the back muscles with this exercise, it’s recommended to hang from a sturdy door.

Tip: Put socks over your hands to prevent the door edges from cutting in!

Beginners should aim for 10 repetitions, while advanced athletes should complete 30 repetitions.

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If you’re interested in a Crossfit workout for home, you’ll find it here…