With the world on lockdown, many people are being forced to figure out how to replace their gym routines with at-home workouts. If you've been missing the gym, today we have gotten some EXCLUSIVE self-isolation training tips from BLACK ROSE star and three-time drug-free Mr. Universe champion ALEXANDER NEVSKY, who many have nick-named the "Russian Schwarzenegger".
To do the workout that Nevsky recommends, all you'll need is a set of dumbbells.
1. Floor Press, instead of bench, with dumbbells (for chest)
2. Military Press with dumbbells (for shoulders)
3. Dumbbell Curl (stand) (for biceps)
4. Dumbbell French Press (for triceps)
5. Dumbbell Rows, bent over (for back muscles)
6. Dumbbell Squats (for thighs)
7. Leg raises (for abs)
8. Crunches (for abs)
He recommends that each of the exercises involving dumbbells should be broken down into four sets: fifteen, twelve, ten, and eight reps, and that you should try to increase weight in every set. For the ab exercises, do three sets of fifteen to twenty reps.
Simple warm up exercises should be performed in the beginning of every workout. Readers should also walk every day for about 30 minutes (instead of gym cardio). AND THE MOST IMPORTANT THING IS STAYING POSITIVE!
Nevsky's stars in the horror / action film BLACK ROSE which is available on Netflix and on Amazon Prime. TREASURE RAIDERS, SHOWDOWN IN MANILA, and MAXIMUM IMPACT can also be viewed through Amazon Prime Video.