Lean, Mean, and Quarantined


Now that most of the gyms are closed, some of us have been left scratching our heads on what to do. I created these fun workouts that you can do from the comfort of your new living room gym and only require one piece of equipment, your body. There is no particular order to doing the workouts; pick one that looks fun. Feel free to record your completion time and compare it to the second time you do the workout.

These workouts are designed to increase your heart rate, work your entire body, and allow you to go at your own pace. The goal is to constantly be moving and take minimal breaks. They are relatively short workouts but should leave you feeling pretty darn good and guilt free when you dive into your quarantine snacks. 

Some of these movements might be new to you but are pretty easy to learn. Take a few minutes to review the workouts and understand the movements. You can search the internet or YouTube for video demos. Do not hesitate to reach out if you have questions or would like additional guidance.  Have fun and stay healthy!

WARMUP:
It's always good to get your muscles warmed up before the workout. Depending on the type of workout and how you’re feeling, you might want to warmup/stretch other muscles. This warmup will get your heart rate up and prepare your muscles for exercise time.
  • 50 jumping jacks 
  • 15 seconds small clockwise arm circles
  • 15 seconds large clockwise arm circles 
  • 15 seconds small counterclockwise arm circles
  • 15 seconds large counterclockwise arm circles 
  • 10 body weight squats 
  • 7-10 pushups 
  • 10-15 good mornings 

COOL DOWN:
I recommend stretching after each workout to reduce tightness or soreness. How you stretch is completely up to you. Below are a few of my favorites:
  • Couch Sit - Do one minute on each side
  • Cat-Cow - Perform 12-15 reps
  • Child’s Pose - Hold this pose for one minute

I also recommend sneaking in a couple one-minute planks at the end of each workout. Plank for one minute, take a two-minute break, and plank for one more minute.


WORKOUT #1
  • 10 V-Ups, followed by 15 burpees, followed by 20 body weight squats
  • Repeat each of the three movements for a total of 5 rounds

WORKOUT #2
  • 21-15-9. Jump squats, pushups, sit-ups
  • The rep scheme for this workout is 21-15-9. You will perform 21 jump squats, followed by 21 pushups, followed by 21 sit-ups. Once completed, decrease each movement to 15 reps and repeat in same order as above. Once the 15 reps are completed, repeat by decreasing to 9 reps.

WORKOUT #3
  • Perform as many rounds as possible within 12 minutes
  • 2, 4, 6, etc burpees and forward to reverse lunges
  • First perform two burpees followed by two forward to reverse lunges. Increase each set by increments of two

WORKOUT #4
  • Perform as many rounds as possible within 12 minutes
  • 10 side plank dips per side, 50 jumping jacks 

WORKOUT #5
  • Perform as many rounds as possible within 14 minutes
  • 10 burpees, 10 sit-ups, 30 mountain climbers 

WORKOUT #6
  • Perform as many rounds as possible within 15 minutes
  • 3, 6, 9 etc. burpees and body weight squats
  • Do three burpees followed by three body weight squats. Increase each set by increments of three

WORKOUT #7
  • 10 pushups, followed by 10 sit-ups, followed by 20 body weight squats
  • Repeat this for a total of 10 rounds.


DUMBBELL WORKOUTS:
I know that not everybody has a set of dumbbells sitting around but wanted to include some dumbbell workouts should you have a set. Use a weight that allows you to constantly move with minimal breaks.

WORKOUT #1
  • Complete the reps and movements in the listed order.
  • 20 jumping jacks, 10 dumbbell thrusters, 40 jumping jacks, 8 dumbbell thrusters, 60 jumping jacks, 6 DB thrusters, 80 jumping jacks, 4 DB thrusters, 100 jumping jacks, 2 DB thrusters 

WORKOUT #2
  • 10 overhead DB reverse lunge (5 per leg), followed by 10 pushups, followed by 10 sit-ups
  • Repeat each of the three movements for a total of 5 rounds

WORKOUT #3
  • 5 man makers, followed by 25 mountain climbers
  • Repeat each of the two movements for a total of 5 rounds

WORKOUT #4
  • 10 burpees, followed by 10 dumbbell strict press
  • Repeat each of the three movements for a total of 7 rounds

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