No Gym, No Problem! Quarantine Home Workout

Coronavirus Quarantine Sign

#STAYATHOME WORKOUT

Just because gyms are closed, that does NOT mean we get a free pass to slack on our training.

If you are unable to go to the gym and have limited exercise equipment, this workout is a great option for you to help keep those gains coming.

 

 

DAY 1 – LEGS/ABS

  • Normal Set X 4

Resistance Band Overhead Squats: 10 reps per set

*Immediately after finishing set 4, drop the resistance band and rep out bodyweight squats until failure.

  • Normal Set X 4

Resistance Band Deadlifts: 10 reps per set

  • Normal Set X 4

Dumbbell Lunges (or use anything you have laying around for weight): 20 reps per leg per set

*Immediately after finishing set 4, drop the weight and do bodyweight lunges until failure.

  • Normal Set X 4

Sprints: Run as fast as you can for 20 seconds. Rest for 60 – 90 seconds between sets.

  • Normal Set X 4

Planks: 60 seconds per set. Rest for 60 – 90 seconds between sets.

  • Normal Set X 4

Knees to elbows: 20 reps per leg per set. Rest for 45 – 60 seconds between sets.

 

DAY 2 – PUSH

  • Giant Set X 3 – 90 seconds rest between sets
  1. Dumbbell Floor Press (or resistance band floor press): 20 reps
  2. Resistance Band Lateral Raises: 20 reps
  3. Resistance Band Triceps Pushdowns: 20 reps

 

  • Giant Set X 3 – 90 seconds rest between sets
  1. Standing Dumbbell Military Press (or resistance bands): 20 reps
  2. Banded Push Ups: to failure
  3. Overhead Dumbbell Triceps Extensions (or resistance bands): 20 reps

 

  • Giant Set X 3 - 90 seconds rest between sets
  1. Resistance Bands Chest Flies (or decline pushups): To failure
  2. Dumbbell Front Raises (or resistance bands): 20 reps
  3. Close Grip Push Ups: To failure

 

DAY 3 – PULL

  • Giant Set X 3 – 90 seconds rest between sets
  1. Wide Grip Pull Ups: to failure
  2. Dumbbell Shrugs (or resistance bands): 20 reps
  3. Dumbbell Hammer Curls (or resistance band curls): 20 reps

 

  • Giant Set X 3 – 90 seconds rest between sets
  1. Two-Arm Dumbbell Rows (or resistance bands): 20 reps
  2. Bent Over Lateral Raises (dumbbells or resistance bands): 20 reps
  3. Chin Ups : to failure

 

  • Giant Set X 3 - 90 seconds rest between sets
  1. Resistance Bands Chest Flies (or decline pushups): To failure
  2. Dumbbell Front Raises (or resistance bands): 20 reps
  3. Close Grip Push Ups: To failure

 

DAY 4 – REST/ LIGHT CARDIO

 

DAY 5 – REPEAT CYCLE STARTING WITH DAY 1 PROGRAM

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