An At-Home Workout While Gyms Are Closed

There are so many bodyweight workouts you can do in the comfort of your home without equipment. It’s possible to do a total body bodyweight workout that will enhance your muscular strength, muscular endurance, and cardio-respiratory training.

I know it may be very frustrating for many of you that count on your gym workouts and access to a wide variety of equipment but I believe the call to close gyms is for the best in order to keep COVID-19 from spreading. But that doesn’t mean you have to stop working out of course. There are many options available for you to continue losing weight or getting those gains. So here are 10 exercises, with variations that you can do in order to get the most out of your workouts at home.

Here’s how I suggest to tackle this long list of exercises: pick at least one from all 10 categories and do each exercise for at least 30 seconds. If you’re new to these, start with 30 seconds and then work your way up to 45 seconds and then 60 seconds each. At least 10 seconds of rest in between exercises. Also, if you’re new to these, start with doing two complete sets, 30 seconds of rest in between each exercise. That’s 2 complete sets with 1-2 minutes of rest in between each set. As it gets easier, add an additional set and up the time for each exercise.

1. BURPEES

a. REGULAR BURPEE

b. DOUBLE PUSH UP BURPEE

c. JUMPING LUNGE BURPEE (Instead of power squatting straight up, do two jumping lunges)

2. MOUNTAIN CLIMBERS

a. REGULAR MOUNTAIN CLIMBERS

b. INCLINE MOUNTAIN CLIMBERS (Use a coffee table or counter)

3. SQUATS

a. REGULAR SQUATS

b. SUMO SQUATS (Wide leg squats)

c. SIDE TO SIDE SQUATS

d. MULTIPLANAR SQUAT JUMPS (Do your squat jump while rotating 90 degree to your right and then back. Then jump squat rotating 90 degrees to your left. Keep going back and forth.)

e. SQUAT JUMPS

f. SCISSOR SQUATS

4. PUSH UPS

a. WALL PUSH UPS (Recommended if you can't do a regular push up)

b. REGULAR PUSH UPS

c. PUSH UPS ON KNEES

d. INCLINE PUSH UPS (You can do these on a coffee table or counter)

e. DECLINE PUSH UPS

f. SPIDERMAN PUSH UPS

g. PLYO PUSH UPS (When you push up, come off the ground)

5. SIT UPS

a. CRUNCHES

b. SIDE CRUNCHES

c. TOE TOUCHES

d. FLUTTER KICKS

6. THE JACKS!

a. JUMPING JACKS

b. SEAL JACKS

c. SHOULDER JACKS

7. RENEGADE ROWS

a. WITH OR WITHOUT WEIGHTS

b. RENEGADE ROWS ON KNEES

c. INCLINE RENEGADE ROWS

8. LUNGES

a. FORWARD LUNGES

b. REAR LUNGES

c. JUMPING LUNGES

d. SINGLE LEG LUNGES (Put your foot up on a coffee table or couch. Split time to get an even amount on both sides)

9. DIPS

a. REGULAR DIPS

b. DIPS USING COUNTER

10. STEP UPS (Please use a stable surface)

a. QUICK STEP UPS

b. STEP UP TO BALANCE (When you step up, hold your leg for a second)

c. LATERAL STEP UP TO BALANCE

d. BOX JUMPS

Now you may not know all of these exercises and I apologize for not having photos available, but Google them! They will pop up. Or message me! You can email me at

healthnutfitnessllc@gmail.com

or visit my Facebook Page and send me a message at:

www.facebook.com/healthnutfitness

Thank you for reading and get after it! Don’t give up on yourself during this difficult time. Keep moving and keep reaching for your goals. You got this!