At-Home Workout (COVID-19 Protocols)

Here is a workout program that can help you keep in shape with little to no weights that will also increase in difficulty over time, so you can keep getting results.

Equipment: a chair or large cooler 2 med dumbbells or kettlebells (optional)

Duration: 20-60 minutes (depending on fitness level)

Round 1 or Warm-up: 3-5 minutes continuous work, rest as necessary

Jumping Jacks x 20

Prison Squats x 20

Mountain Climbers x 20

Round 2: Upper Body

Renegade rows or superman superset w/ Push ups. If you have weights then you will start with 2 renegade rows (one per arm), if you have no equipment start with 2 supermans, then 2 push ups, then rest 10 seconds. the following sets will increase by 2 reps up to 20 and then back down to 2, rest times will increase by 10 seconds up and ten down as well.

Example:

Set 1: 2 rows, 2 push ups, 10 sec rest

Set 2: 4 rows, 4 push ups, 20 sec rest

Set 3: 6 rows, 6 push ups, 30 sec rest

Set 4: 8 rows, 8 push ups, 40 sec rest

etc...

When you get to set 10, start descending back down to 2 reps. If you fail, take the number of reps you were able to complete in that set and start descending from there.

Example:

Set 8: 16 rows, 16 push ups, 80 sec rest

Set 9: 18 Rows, 12 push ups... (Failure Achieved), 90 sec rest

Set 10: 12 rows, 12 push ups, 60 sec rest

Set 11: 10 rows, 10 push ups, 50 sec rest

To make this more challenging you could; (a) use dumbbells in your hands, (b) make your push ups into 3 count negative push ups, and/or (c) use a weighted vest or backpack.

Round 3: Lower Body

Jump Squats superset w/ Single leg box squats. This will follow the same pattern as round 2. The chair or cooler will be used as a box.

Example:

Set 1: 2 jumps, 2 box squats, 10 sec rest

Set 2: 4 jumps, 4 box squats, 20 sec rest

Set 3: 6 jumps, 6 box squats, 30 sec rest

Set 4: 8 jumps, 8 box squats, 40 sec rest

etc...

When you get to set 10, start descending back down to 2 reps. If you fail, take the number of reps you were able to complete in that set and start descending from there.

To make this more challenging you could ; (a) hold dumbbells or kettlebells in your hands, (b) focus on the negative [eccentric] portion of the box squats, and/or (c) wear a weighted vest or backpack.

Round 4:

Knees-to-bows while planking. 3 minutes of planking in a high or low position, every 30 seconds perform 10 knees-to-bows by bringing one knee outside the body and as close as you can to your arm. This should be performed quickly, about half the speed of mountain climbers.

To make this more challenging; (a) bring your elbows or hands closer together, (b) extend your elbows an inch or more further forward on the floor, and/or (c) extend the time frame of the exercise up to 6 minutes.

If you have any questions please feel free to ask. Hope you are all safe out there. Stay healthy.

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