Missing the gym like we are?  We feel your pain and know that this pandemic has not been easy on our everyday lives.  Social distancing and stay-at-home orders have been a part of the new norm that we’re all adjusting to in order to remain safe as we come together to beat COVID-19.  Even though many gyms and fitness studios are still closed, have various restrictions in your area, or you’re just not comfortable yet to get back, it’s important to stay focused and not lose all of that hard work that you put in prior to the pandemic.

Yes, working out is tremendous for our physical health to combat a wide spread of health concerns, but it’s also crucial for strengthening our immune system, mood, confidence and overall mental health.  Betancourt Nutrition wants to help you get back on track with some at home workout tips to stay on top of your fitness, as now is a crucial time to strengthen your immune system.  It’s time to get innovative with some at home to remain proactive as we ride out the storm together.


No weights? No problem.

There are a variety of exercises that you can do with just your body weight. Whether you’re focusing on your upper body with push-up variations to ignite your chest or diamond push-ups with a superset of chair dips to get your triceps going, it’s very possible to get an amazing upper body pump with zero weights. As always, form is key and training in front of a mirror is a smart way to ensure that you’re doing the workout properly.

Legs are where you can put tremendous work in with no weights at all. Body weight squats for reps are an amazing way to ignite your quads and glutes. If you want to take it up a notch, you can even incorporate jump squats, various lunge variations, calf raises, and so much more to regain that leg pump that we’re all missing. This is also an amazing time to work on your overall balance and posture, which can benefit you nicely for your anticipated return to the gym.

Now is the time where you can really focus on your core work as well. Many ab workouts require no weight whatsoever. Whether you select planks, situps, crunches, or leg kicks, abs at home can be an entire new focus that you may have pushed to the side in the past. Set goals for yourself like a plank time or a new situp PR. Now’s the time to challenge yourself and to create that motivation that you may have started to lack.

Invest if you can!

Yes, some fitness equipment is extremely expensive, but there are also affordable items that can make a major difference for your workouts.  Here are our suggestions below of what to possibly purchase during this time if you have a few extra bucks. 

  1. Workout/Yoga Mat
  2. Dumbbells
  3. Resistance Bands
  4. Kettlebells
  5. Jump Rope
  6. Yoga Block
  7. Foam Roller

These small investments can make a big difference in your at home workout routine.  Yes, there are more expensive options like a purchasing treadmill, row machine, Peloton, and much more, but the above items are viable options to create your very own at home circuit with little financial impact.  Now is the time to get innovative and try some different workouts to shock and confuse the muscles. 

It’s time to enjoy nature!

Getting outside is an amazing way to increase physical activity that you may have been missing.  Whether it’s going for a run, hike, bike ride, or just a simple walk, there is not a more perfect time to enjoy mother nature.  Also, with studies linking a Vitamin D deficiency to a weakened immune system, it’s important to get some sun to maintain healthy Vitamin D levels within the body.  Workouts outside are a tremendous way to support your cardiovascular and immune health during a time when it’s needed most.  With many gyms still being closed, it’s time to find that local area near your home that is a hidden nature gem!

Most importantly...Let your muscles recover!

As always, Betancourt Nutrition is here to support you with any workout tips or supplement needs.  Remember, recovery is most important in order to prepare for your next exercise routine.  Check out our protein options blog to figure out which one is best for you based on your health goals.  We strive to educate our consumers and provide the best supplements that our industry has to offer to help you achieve your fitness gains.