dumbbell front raise

Coronavirus Closures, Home Personal Training and the Santa Monica Stairs

Personal training in the time of coronavirus –  Mayor Garcetti of the city of Los Angeles announced Sunday March 15 2020 that specific businesses would be closed to slow the spread of the coronavirus.  This was before the “stay at home” order.  Santa Monica is a separate city from the city of Los Angeles so Burn Fitness was open for Monday the 16th as far as I and Tom knew.  (Tom’s the owner of Burn.)  I was able to train Jane, Eric and Patty and get in my usual Monday deltoids workout.  The city of Santa Monica called the gym at noon and shut us down.

I next looked around for nearby cities separate from Los Angeles so could train my clients and myself.  I found Built Gym in Manhattan Beach, formerly Easton Gym.  I’d trained clients there before.  I arranged for my Manhattan Beach clients Eric and Patty to train with me there as long as we could.  We were able to train Tuesday and Wednesday.  Wednesday the city called and shut down Built Gym.   After Eric and Patty’s workouts on 3/17 and 3/18 I was able to train so that was a near complete week – I’d gotten in Deltoids, Back / Biceps and Chest.

For the week of 3/16 through 3/21  I trained clients either at their homes or in my small condo building’s garage.

Torturing Emma and Beth in my Garage

Coronavirus Personal Training

(nobody had coronavirus, nor has yet as of this writing)
After the gyms got closed down I had to figure out a way to keep my clients on schedule.  Many of my clients wanted to continue to train despite the situation and I felt it’s my duty to accommodate them.  I’ve never had to deal with not having a gym available before so I did not have very much training equipment.  I did have some stuff for in home clients but up until now I didn’t do a lot of in home clients.  I usually get them to come to my gym or send them a team trainer.

Here’s what I started with:

  • 5 and 8 lb dumbbells
  • adjustable dumbbells up to 25 lbs
  • plenty of resistance bands with handles, plus a set where I could hook multiple bands to one set of handles
  • 1 TRX, 1 other suspension trainer
  • Balance ball
  • Slideboard
  • Easton Gym Banner for nostalgia

So On Saturday 3/21, my neighbors in the building complained about me bringing strangers there and asked me to stop doing that.  I told my clients that they’d have to provide the setting from here on out.

On Sunday 3/22, mayor Garcetti announced the “stay at home order” which shut down all non-essential businesses.  Now while I would argue the point, personal training isn’t considered an essential business.  So that was it.  From here on out it would only be virtual personal training sessions.

Virtual Personal Training

Sign up for virtual personal training here!

Home Gym Workouts

However I kept up Laurie’s workouts in the garage she she’s been getting great workouts!

I was able to acquire an adjustable bench which seriously upgraded the functionality of my garage gym.  It’s essentially complete for a female client now.  With the dumbbells, bands, TRX and adjustable bench, you’re good to go!

Here’s Laurie’s normal training routine:

  • Sunday: The Santa Monica Stairs
  • Monday: Chest and Back + Abdominals
  • Wednesday: Legs + Abdominals
  • Friday: Deltoids, Biceps, Triceps + Abdominals

So since they closed off the Santa Monica Stairs, I have proclaimed my back stairs to the garage the New Santa Monica Stairs.

Laurie’s workouts

  1. Santa Monica Stairs

    santa monica stairs closed
    santa monica stairs closed for Covid

    santa monica stairs workout
    Laurie and I did my back stairs for 35 minutes skipping a step. We count this as second leg day for her.

2. Home Gym Chest and Back

TRX lat pulldown
Beth is in the seated position for TRX lat lat pulls – I made this one up!

3 Giant Sets:

  • Incline flye superseded with press: 15 flyes and then 15 presses
  • TRX Lat pulls: 20 reps.  I made this one up.  This isolates the upper lats just like the lat pulldown machine.  Instead of the standing straight up like for the TRX row, you bend at the waist and make like you are sitting in an imaginary chair.  Keeping the straps taught, hold the elbows out at about a 90 degree angle and pull the elbows towards your waist.  You should feel the contraction in your lats.
  • Reverse crunch: 20 reps

3 Giant Sets:

  • Flat bench flye superseded with press: 15 flyes and then 15 presses
  • TRX Rows: 20 reps
  • Straight Arm Pulldowns: with resistance band (red Spri): 20 reps
  • Knee ins: 20 reps

3 Giant Sets: (extra arms)

  • Dumbbell curls: 8 lbs x 20 reps
  • Triceps kickbacks: 8 lbs x 20 reps
  • Pelvic Tilts: 20 reps
  • Lying Triceps Extension: 8 lbs x 20 reps
  • Crunches: 20 reps

3. Home Gym Legs

3 Giant Sets:

  • TRX Lunge backwards: 15 reps
  • TRX Lunge to side: 15 reps
  • TRX Squat (wide stance, toes out, calf raise at the top): 20 reps
  • TRX Seesaw (Hip Hinge): 20 reps
  • Rocketman (TRX Front Squat): 20 reps
  • TRX Lunge foreward: 15 reps
  • Knee ins: 20 reps

3 Giant sets:

  • Dumbbell hip lift (crossways with only upper back on bench): 2×8 lbs x 20 reps
  • Pelvic tilts: 20 reps
  • crunches: 20 reps

4. Home Gym Deltoids, Biceps, Tricepstriceps kickbacks

4 Giant sets:

  • Rotator cuff with Shoulder Horn: 5 lbs x 20 reps
  • Front raise: 5 lbs x 20 reps
  • Side lateral raise: 8 lbs x 20 reps
  • Bent over lateral raise: 8 lbs x 20 reps
  • Knee ins: 8 lbs

3 Giant sets:

  • Dumbbell drag curls: 8 lbs x 20 reps
  • Triceps kickbacks: 8 lbs x 20 reps
  • Pelvic Tilts: 20 reps
  • Lying Triceps Extension: 8 lbs x 20 reps
  • Crunches: 20 reps

3 Giant sets:

  • Resistance band curl: Red Spri band 20 reps
  • Resistance Band Reverse Triceps Extension: Red Spri band 20 reps
  • Reverse Crunches: 20 reps
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Nathan Akhtarzad
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