3. Coronavirus workout no gym-How to create a home gym with makeshift equipment during lockdown?

·       Packaged drinking water bottles of one and two liter capacity can act as substitutes for dumbbells. One may perform the following: high pull, overhead press, bent curl, triceps extension, shoulder shrugs and jumping jacks.

·       Tapes with adhesive, such as double side tape, brown tape or even leucoplast. Paste the tape on the floor, so as to make a straight line. Jump over the line and jump back. Perform this for a minute and then take a 20 seconds break. Resume for minute, post which take a 20 second break. Do five-six sets.

·       A strong sturdy chair can be used to perform step-ups. Place one leg (for example, the right leg) one the chair ensuring the knees do not cross the toes and form a 90 degree, while the other leg (for example the left leg) is on the floor. Putting majority of the weight on the right leg, press through the right legs heel, and bring up the left leg on the chair so that both feet are on the chair now. To complete the action, stand up straight on the chair by straightening the spine. To move to the starting position by bring brining the left foot down back on the floor, leaving the right leg planted on the chair with knees at 90 degrees. Now perform the exercises again by following above steps. Fifteen repetitions, starting with the right foot on the chair, followed by another 15 with the left foot on the chair will make one complete set. Perform three sets.

The chair can also be used to do box squats, whereby you simply sit on the chair and stand up. This makes a single repetition. Perform 20 repetitions to complete one set perform three to four such sets. Ensure-while- descending-to sit on the chair while getting up from the chair, and while getting up from the chair, the knee should not cross the toes; your quads are flared outwards, pressure is on the heel, the spine is straight and you are not leaning forward.

·       The edge of the bed can be a very useful tool for workouts- exercise such as triceps, dips and decline push-ups. The Bulgarian split squat may be performed on the edge of the bed. Stand in the lunge position. Take the back leg and place it on the edge of the bed (toes touch the bed with the sole of the foot facing the ceiling). You are now in the starting position of the exercise. Now perform the lunge where you lower yourself by bending front knee. Ensure to put pressure on the heel and prevent the knees going over the toes. Now drive up through the front heel and resume from starting position. Perform 10 repetitions on each leg to complete a single set. You may do three to four sets.

·       Towels can be used to help static stretch post-workout.

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