Simple anything goes at-home workouts to help you stay active during the COVID-19 pandemic
- Coach Tom NASM-CPT, Pn1
- Mar 17, 2020
- 5 min read
This is truly a challenging time for us, globally. I won't speak too much on the topic because I'm a Trainer and Nutrition Coach and not a Public Medical Professional, so you can find info about that stuff here: CDC source & WHO source. But, I just want to say that I hope whatever is happening to the world ends quickly and with as little people harmed as possible. My heart goes out to all those affected. We will get through this one way or another.
Now, for my fitness people! I have laid out an unreasonable and possibly offensive amount of training session options for you! It's almost as if I was prepared for this, but I can assure you it's only because gyms closed at 8pm tonight (3/16/20) as per the governors mandate and I found positive things to spend my time on :).
I hope you all find something you enjoy, heck, if you want to piece in one exercise with another theres even an option for you to create your own training session! Below is the long list of example sessions ranging from no equipment to using towels, bodyweight, running outdoors, and spare dumbbells if you have!
WORKOUT OPTIONS WHILE AWAY FROM THE GYM
WORKOUT #1 LEGS & BACK ATTACK *Bands needed* Fetal Position Breathing x30s Wall Glute March x10 ea. Wall abs press x5 ea. 3 rounds - <60s rest - Step-up x10 (added weight optional) Single-Leg Floor Bridge x10 Hinge-to-side plank x10 3 rounds - 45-75s rest - Single-arm band row x10 Single-Arm Split-Stance Band Press x12 Bird dog x8 w/1-second pause 3 rounds - 45-75s rest ____________________________________________________________ WORKOUT #2 TOTAL BODY BUSINESS *DBs & Bands needed* Feet up balloon breathing x30s Supine Psoas March x10 Dead Bug x10 3 rounds - <60s rest - DB RDL x12 Push-up x10 Bent DB Alt. Arm Row x10 Banded hip extension x12 Seated Single-arm band row x10 Side plank x30s 4-6 rounds - 30-75s rest ____________________________________________________________ WORKOUT #3 CORONA CRUSHER *NO Equipment needed* Feet up balloon breathing x30s Glute bridge w/ Feet March x8 Push-up Plank x30s 3 rounds - 60s rest - Split Squat x12 - 2s hold at the bottom Hand release Push-up x12 Floor Bridge x12 - 2s hold, 3s negative Something row x12 (literally find something to row lol) Bodyweight lateral squat x10 Something raise x12 (find something to do a lat raise with) 3-5 rounds - 60s rest ____________________________________________________________ WORKOUT #4 KISS --Keep it stupid simple 6 rounds Push-ups x6 Air squat x8 Floor Bridge x1 Sit-ups x8 ____________________________________________________________ WORKOUT #5 POWER HOUR
*Outdoors* For Time: 60 Push-Ups 400 Meter Run 40 Push-Ups 800 Meter Run 20 Push-Ups 1 Mile Run ____________________________________________________________ WORKOUT #6 THE BASICS 10 Rounds For Time: 10 Push-Ups 10 Sit-ups
10 Air Squats ____________________________________________________________ WORKOUT #7 PUSH & GO
10 Rounds For Time: 10 Walking Lunges 10 Push Up ____________________________________________________________ WORKOUT #8 SQUAT ROULETTE For Time: Air Squats* *Pick a Number Between 200-500 ____________________________________________________________ WORKOUT #9 CORE CRUSHING 3 Rounds: 50 Sit-Ups 400 Meter Run ____________________________________________________________ WORKOUT #10 JUMP FOR THE PUMP 50-40-30-20-10 for Time: Jump Rope Push-Ups ____________________________________________________________ WORKOUT #11 CRASH BANDICOOT BANDED WORK *Bands & Mini-Band needed* 3-5 ROUNDS Band Floor press Alternating Arm x12 Standing Band Row Alternating Arm x12 Mini-band floor bridge w/ March x10 each Mini-band* Squats x15 *Above Knees Band Lateral Raise x12 Mini-band Lateral steps x15 each Mini-band dead bugs x8 ____________________________________________________________ WORKOUT #12 CAFFEINE REQUIRED *Bands needed & Outdoors* 3-5 Rounds 100m Run Band Chest press x10 Band Single Arm row x12 100m Run Band Overhead Press x10 Band Squat* x12 100m Run Band floor bridge* x10 Band Plof Press x12 100m Run *for the band squats put the band under your feet and over your shoulders *for the band floor bridge put the band over your hips and attach it to something heavy on both sides, giving you a banded belt when doing the bridge
____________________________________________________________
WORKOUT #13
No one likes Toby from The Office NO equipment
Push-ups x10 (or negative push-ups if you need to modify)
Split Squat x10 ea. leg
Bear Crawl x10ft (FWD & REV)
Single-Leg Deadlift x10 ea. leg
8 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #14
THE LEAPFROG NO equipment
Jump Squats x10 (or air squats)
Floor Bridge x15
Crunch x10
Superman x12 reps - 2-second hold
Plank-to-Push-up x30s
6 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #15
BAND-A-MONIUM *Bands needed*
Banded floor press x12
Standing Band Row x12
Standing Band Overhead Press x12
Standing Band Hip-Hinge x12
Band Goblet Squat x12
6 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #16
BAND-EMIC *Bands needed*
Push-up/Incline Push-up/Wall Push-up x12 (the more you modify the more reps you should aim for)
Standing Band Row x12
Standing Band Lat Raise x12
Mini-Band Floor Bridge x12
Band Palof Split-Squat x10 ea. leg
Mini-Band Lateral Walks x60s
6 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #17
SINGLE-ARM QUARANTINE *Dumbbells/Weighted Object & Towel needed*
DB Clean x10 ea.
Single-arm DB Floor Press x12 ea.
Single-arm DB Row x12 ea.
Towel Hi-Low Waves x10 (whip the towel like you're shutting a window really fast)
DB Single-Arm Overhead Split-squat x12 ea.
Towel Single-leg Heel Slides x10
6 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #18
COMPACT FOR CORONA *Dumbbells/Weighted Object needed*
DB Reverse lunge to Single-leg RDL x12 ea.
DB Goblet Squat x12DB
Hand Release Push-ups x10
DB Russian twist x10 (Slow!)
DB Single-Arm Overhead press x10 ea.
DB Up-right row x12DB Lat Raise x12
6 ROUNDS - 60s REST ____________________________________________________________
WORKOUT #19 ANYTHING GOES
Pick a Chest exercise x10
Pick a Hinge exercise x12
Pick a Squat exercise x12
Pick a Back exercise x12
Pick a Core exercise x12 or Pick a duration (60s/45s/30s/etc.)
Pick a Shoulder exercise x10
Pick a Biceps exercise x12
Pick a Triceps exercise x12
5 ROUNDS - 45-75s REST ____________________________________________________________
WORKOUT #20
SWINGIN' & FLINGIN'
*Dumbbells/Weighted Object needed*
10 Rounds For Time:
Single-Arm DB Clean x100
Single-arm DB/KB Swing x100 (like a KB swing)
2-Arm Towel Hi-Low Waves x100
____________________________________________________________
WORKOUT #21
SCHOOLYARD TRAINING
*Dumbbells/Weighted Object needed*
Backpack Split Squats x10 - 3s Eccentric/3s Isometric/1s Concentric
Front-pack Chair Dips x12 - 3s Eccentric/2s Isometric/1s Concentric
Hip-pack Floor Bridge x12 - 3s Eccentric/3s Isometric/1s Concentric
Backpack Floor Press x12 - 2s Eccentric/2s Isometric/2s Concentric
Backpack Palof Press x8 - Slow & controlled - Use less weight
Backpack Curls x15 - 3s Eccentric/2s Isometric/1s Concentric
Backpack Bent Over Rows x12 - 2s Eccentric/2s Isometric/2s Concentric
Backpack Single-Arm Overhead Press x12 - 2s Eccentric/2s Isometric/2s Concentric
5 ROUNDS - 60-90s REST
3 Weeks of training with minimal equipment at home! For those of you who fear not being able to stay active, you are in complete control and will have to hold yourself accountable. Now is the time to practice it! I hope this gives you something enjoyable to do and spices up your training! In the mean time, lets not try to crash the Netflix, Hulu, Xbox, and other servers by spending some quality time with family and staying active. For the time being, Ill be focusing on my time spent with family, nutrition, recovery practices like stretching and meditating, and some outdoor conditioning work!
So you aren't left with nothing to read here's a few helpful links to catch up on!
As always, thank you for reading and if you have any questions, please feel free to reach out! I'm happy to lend a hand!
-Tom
Fun Fact: strength loses don't typically occur until after the 30 day mark, it's speed and power that seem to detrain quicker. So, keep your sprint and jump work on point! You may feel your strength drop but it will come back sooner than you expect!
Keep tuning in for the recommendations of the Center for Disease Control (CDC) and the World Health Organization (WHO) as well as your local health authorities. Be aware, but not anxious on monitoring this dynamic situation. Panic never makes a situation better. We will overcome this challenging time together.
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