It’s quarantine day 6 and I’m spending a lot of time thinking about, writing, and doing home workouts. I’m sure most of you are in the same boat, so I figured I’d share the wealth.
I’m writing 4 of these workouts each week, that can be done with absolutely no equipment aside from what you’d find in your home (like a chair and your phone timer). It’ll typically be two more strength-based workouts and two cardio HIIT workouts. THEY ARE ALL LOW-IMPACT (no jumping, you’re welcome fellow apartment-dwellers).
If you have weights, bands, or even heavy bags of dog food, add them in!
| Strength Focused Circuit | ||
| 3-5 rounds | Push-up (on toes, knees, or elevated) x 10 | |
| Air Squat x 10 | ||
| Plank x :60 | :30-:60 rest after all three | |
| 3-5 rounds | High to Low Plank x 10 per arm | |
| Rear Foot Elevated Split Squat x 10 per leg | ||
| Hollow Body Hold x :60 | :30-:60 rest after all three | |
| 3-5 rounds | Pike Push-up x 10 (it may take awhile, that’s okay) | |
| Sumo Squat x 10 | ||
| Bicycle Crunch x :60 | :30-:60 rest after all three |
| Bodyweight HIIT |
| 3 rounds: :30/:30 – :40/:20 – :50/:10 |
| – Reverse Lunge (R) |
| – Reverse Lunge (L) |
| – Diamond Push-ups (on toes or knees) |
| – Dead Bugs, paused in each position |
| – Glute Bridges |
| – Chair Dips |
| take :60 to rest between rounds |
| Strength Focused Circuits | ||
| 3-5 rounds | Squatting Lunge x 12 per (stay low!) | |
| Lying Toe Touches x 20 | ||
| Half-way Down Push-up Hold x :30-:60 (push yourself!) | :30 rest | |
| 3-5 rounds | Single Leg Squat to Chair x 8-10 per (start on weak side) | |
| Mt Climbers x 20 per (ouch) | ||
| Half-way Up Bicep Curl Hold x :30-:60 (use whatever you have on hand) | :30 rest | |
| 3-5 rounds | Wall Walk x 1-3 with pause at the top | |
| Lying Leg Raises x 20 | ||
| Lunge Hold x :30 per | :30 rest |
| Bodyweight HIIT | Tabatas: |
| Tabata 1: alternate between moves | :20 on / :10 off |
| – Half Sprawl (Plank, step/jump to squat, back to plank) | 8 rds (4 each) |
| – High Knees (march or run) | |
| Tabata 2: alternate between moves | |
| – Flutter Kicks | |
| – Butt Kickers (march or run) | |
| Tabata 3: alternate between moves | |
| – Plank Jacks (walking or jumping) | |
| – Plank Arm Raises (forearm plank, extend one arm out, then switch) | |
| Tabata 4: alternate between moves | |
| – Knee to Stands | |
| – Pulse Squats (no lockout) |
Throughout the week I’ll record some of these moves for Instagram! In the meantime, if you have any questions (or just need to talk) you can DM me @elpogs or email me at lindsey.pogson@gmail.com. Human connection can be hard to come by right now. If you need some, I’m here.
Stay active, stay home, and stay safe.
