After our 5 month break from gyms, Emmet from Rushe Fitness shares motivation and workouts for getting back into routine now to ease the pain later.

On July 20th, gyms across the country will finally open again as the restrictions on them will be lifted.

If you haven’t been training since they closed on March 15th, or if you have just been sticking to cardio, you may want to add in some resistance training over the next 5 weeks to prepare yourself for starting back.

One of the main things fears that I hear about starting at a gym is that people want to get in shape before joining.

This fear is understandable as no-one wants to feel left out amongst others.

This doesn’t happen in Rushe Fitness and we ensure that everyone has an exercise they can do for their ability levels.

But, if you want to start the gym come July 20th, after being in lockdown for so long, I’m here to help.

Or click here to join Rushe Fitness Live and get in shape before July 20TH.

Adding in bodyweight training at home is a great way to do this if you don’t have access to any equipment.

You can get the muscles working and get your heart rate up and get your body moving again with this short workout below.

View this post on Instagram

๐…๐ฎ๐ฅ๐ฅ ๐๐จ๐๐ฒ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐—ช๐จ๐ซ๐ค๐จ๐ฎ๐ญ โฃโฃโฃ โฃโฃโฃ A nice Full Bodyweight Workout for you to try โฃโฃโฃ โฃโฃโฃ 1๏ธโƒฃ ๐๐ซ๐ข๐ฌ๐จ๐ง๐ž๐ซ ๐’๐ช๐ฎ๐š๐ญโฃโฃ 2๏ธโƒฃ โฃ๐’๐ฉ๐ซ๐ข๐ง๐ญ๐ฌ ๐Ž๐ง ๐“๐ก๐ž ๐’๐ฉ๐จ๐ญ โฃ 3๏ธโƒฃ ๐…๐ž๐ž๐ญ ๐„๐ฅ๐ž๐ฏ๐š๐ญ๐ž๐ ๐๐ฎ๐ฌ๐ก ๐”๐ฉโฃ 4๏ธโƒฃ ๐๐ฎ๐ง๐œ๐ก๐ž๐ฌ & ๐…๐š๐ฌ๐ญ ๐…๐ž๐ž๐ญ ๐‚๐จ๐ฆ๐›๐จโฃ 5๏ธโƒฃ ๐๐จ๐๐ฒ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐‹๐ž๐  ๐„๐ฑ๐ญ๐ž๐ง๐ฌ๐ข๐จ๐ง๐ฌ โฃ 6๏ธโƒฃ ๐Œ๐จ๐ฎ๐ง๐ญ๐š๐ข๐ง ๐‚๐ฅ๐ข๐ฆ๐›๐ž๐ซ๐ฌ โฃ โฃโฃโฃ How you set up the workout will depend on the experience level you have ๐Ÿ’ฏโฃโฃโฃ โฃโฃโฃ ๐๐ž๐ ๐ข๐ง๐ง๐ž๐ซ๐ฌ โฃโฃ 8-12 Repsโฃโฃโฃ 4-5 Sets โฃโฃโฃ 45-60 seconds rest โฃโฃโฃ โฃโฃโฃ ๐ˆ๐ง๐ญ๐ž๐ซ๐ฆ๐ž๐๐ข๐š๐ญ๐ž โฃ 12-15 Reps โฃโฃโฃ 3-4 Sets โฃโฃโฃ 30-45 seconds restโฃโฃโฃ โฃโฃโฃ ๐€๐๐ฏ๐š๐ง๐œ๐ž๐ โฃโฃโฃ 20-30 Reps โฃโฃโฃ 3-4 Setsโฃโฃโฃ 15-30 seconds rest โฃโฃโฃ โฃโฃโฃ Give it a go and let me know what you think of it ๐Ÿ˜ƒโฃโฃโฃ โฃโฃโฃ If you want to train in our Rushe Fitness Live you can subscribe through the link in the bio ๐Ÿ“ฒโฃโฃ #RFLiveโฃโฃ #leaninquarantine

A post shared by Emmet Rushe (@rushefitness) on

If you do have access to a dumbbell or a kettlebell, you can add in even more resistance to your training and start building up your strength again before July 20th.

View this post on Instagram

๐Ÿ”ฅ๐Ÿ• ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐…๐ฎ๐ฅ๐ฅ ๐๐จ๐๐ฒ ๐Š๐ž๐ญ๐ญ๐ฅ๐ž๐›๐ž๐ฅ๐ฅ ๐—ช๐จ๐ซ๐ค๐จ๐ฎ๐ญ๐Ÿ”ฅโฃ โฃ A nice little circuit that you can do to work the full body and all you need is a Kettlebell ๐Ÿ’ชโฃ โฃ It goes like this; โฃ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐ƒ๐ž๐š๐๐ฅ๐ข๐Ÿ๐ญ๐ฌ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐๐ž๐ง๐ญ ๐Ž๐ฏ๐ž๐ซ ๐‘๐จ๐ฐ๐ฌโฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐”๐ฉ๐ซ๐ข๐ ๐ก๐ญ ๐‘๐จ๐ฐ๐ฌ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐†๐จ๐›๐ฅ๐ž๐ญ ๐’๐ช๐ฎ๐š๐ญ๐ฌ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐๐ข๐œ๐ž๐ฉ ๐‚๐ฎ๐ซ๐ฅ๐ฌ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐’๐ก๐จ๐ฎ๐ฅ๐๐ž๐ซ ๐๐ซ๐ž๐ฌ๐ฌ โฃ ๐Ÿ’ช๐Ÿ๐ŸŽ ๐Ž๐ฏ๐ž๐ซ๐ก๐ž๐š๐ ๐“๐ซ๐ข๐œ๐ž๐ฉ๐ฌ ๐„๐ฑ๐ญ๐ž๐ง๐ฌ๐ข๐จ๐ง โฃ โฃ โœ… ๐Ÿ๐ŸŽ ๐ซ๐ž๐ฉ๐ฌ ๐จ๐ง ๐ž๐š๐œ๐ก ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž โฃ โœ… ๐‹๐ข๐ญ๐ญ๐ฅ๐ž ๐ญ๐จ ๐ง๐จ ๐ซ๐ž๐ฌ๐ญ ๐›๐ž๐ญ๐ฐ๐ž๐ž๐ง ๐ž๐š๐œ๐ก ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž. โฃ โœ… ๐Ÿ ๐ฆ๐ข๐ง๐ฎ๐ญ๐ž ๐ซ๐ž๐ฌ๐ญ ๐š๐Ÿ๐ญ๐ž๐ซ ๐ž๐š๐œ๐ก ๐ซ๐จ๐ฎ๐ง๐ โฃ โœ… ๐Ÿ‘ ๐“๐จ๐ญ๐š๐ฅ ๐‘๐จ๐ฎ๐ง๐๐ฌโฃ โœ… ๐Ÿ๐Ÿ๐ŸŽ ๐ญ๐จ๐ญ๐š๐ฅ ๐ซ๐ž๐ฉ๐ฌ โฃ โฃ ๐Ÿ„ Cows not included ๐Ÿ„โฃ โฃ You could use a Dumbbell as an alternative if you don't have a Kettlebell. ๐Ÿ’ชโฃ โฃ Who's trying this? ๐Ÿ˜ƒโฃ #leaninquarantine

A post shared by Emmet Rushe (@rushefitness) on

The main thing that you want to do is to get moving again.

We all remember how we felt after our 1st session in the gym.

After a 5 month break, it will be like starting all over again, so by adding in some training now, it will act like a buffer so you won’t feel as bad after your 1st session back.


Even if you are walking, jogging or running, while these are great, you should still be aiming for 2-3 sessions per week of resistance training in order to keep your muscles strong and to help them to look physically better.

The main thing to do is to just start. If you have been putting it off up until now, you are making it even harder to get back into a routine again once the gyms reopen.

So, start now and you will be back in your health and fitness routine in no time.

If you need help with a new fitness and health routine, Rushe Fitness Live can help!


In our online fitness community, we have daily workouts, recipe guides, guest speakers and guest fitness classes. And we also have a positive and supportive fitness community that will help and support you though the lockdown.

So, if you are ready to make a change, click the link below and subscribe to Rushe Fitness live now and keep the whole family fit and healthy!