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
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Note: Click exercise names for video demos
Beginner/Intermediate
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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
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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
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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