Tools, Training, Uncategorized

Quarantined but jacked volume # 1 – Bodyweight workouts to keep you busy

By Jason

It’s a crazy time for most people, I get that you’re likely (at least mostly) confined to your home right now. You could get all doom and gloom or look at the opportunity here, you can double down on eating great food, do some of that much-neglected self-care, and still crush a lift. I thought I could help you with the crushin’ a lift part, so here ya go, my gift to you friends.

DOWNLOAD PDF Version (click to download)

 

Time investment: 40-50 mins

Equipment Needed: None

 

Note: Click exercise names for video demos

Beginner/Intermediate

 

Warmup

Half-kneeling hip flexor stretch w/ rotation x 30s/side

Glute Bridge x10 Hold at top 2 count

Fire Hydrant x 10/side

Half-kneeling T-spine rotations x10/side

Standing wall soleus stretch x30s/side

Prisoner Squats x 10

Inchworm x10

Pogo Hop x 20

High knees x 20

 

Workout

Circuit # 1

AMRAP (As many rounds as possible) 15 mins

[Set a 15 min timer, complete in order then rest]

Squat Jump x 10

Air squat x 10

Shoulder Tap x 10 (5/side)

Knee grab x 10

Rest 1-3 mins

 

Circuit # 2

AMRAP 15 mins

[Set a 15 min timer, complete in order then rest]

Pushup/knee-pushup x 10

YWT x 10sec/position

Prone Swimmer x 10

Windshield Wiper x 10 (5/side)

Rest 1-3 mins

 

Advanced

Warmup

Half-kneeling hip flexor stretch w/ rotation x 30s/side

Single leg glute bridges x8/side with hold at top on each

Fire Hydrant x 8/side

Half-kneeling T-spine rotations x8/side

Standing wall soleus stretch x30s/side

Prisoner Squats x 8

Walking Lunge  x8/leg

Lateral lunge x8/leg

Inchworm x8

Pogo Hop x 50

High knees x 50

 

Workout

Circuit # 1

AMRAP 15 mins

[Set a 15 min timer, complete in order then rest]

Prisoner JumpSquat x 10

Reverse Lunge x 10 (5/side)

Bear stance Shoulder Tap x 10 (5/side)

V-up x 10

Rest 1-3 mins

 

Circuit#2

AMRAP 15 mins

[Set a 15 min timer, complete in order then rest]

Pike Pushup x 10

Hand Release Pushup x 10

Prone Swimmer x 10

Windshield Wiper x 10 (5/side)

Rest 1-3 mins

 

 

About the author 

Jason

Jason is a personal trainer, nutrition coach, powerlifter, sci-fi geek, multi-time former fat kid, lover of Bay (Bailey), food, and lifting heavy things. When he's not in the gym you'll probably find him buried in a book, crushin' a sandwich, or exploring the cities restaurants.

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