Self-Quarantine Bodyweight Workout Series: Episode 1

It's important that we continue to have a plan with our training despite the unprecedented shifts that are occurring around us.

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Hopefully you are safe out there and respecting social distancing practices as we all endure the COVID-19 pandemic. During this time of uncertainty, having a workout provided can ease some mental strain. As a strength and conditioning coach I've found myself doing more workouts that other coaches have written in an effort to save mental space for doing my job on a day-to-day basis. It's really helped and may be something I continue doing after all of this is behind us.

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and a timer of some kind. There are many gyms out there providing online training services and it may help to utilize their services to find some consistency in your at-home training. Reach out to your local gym for guidance.

Enjoy these and feel free to write comments or questions below if needed.

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Hopefully you are safe out there and respecting social distancing practices as we all endure the COVID-19 pandemic. During this time of uncertainty, having a workout provided can ease some mental strain. As a strength and conditioning coach I've found myself doing more workouts that other coaches have written in an effort to save mental space for doing my job on a day-to-day basis. It's really helped and may be something I continue doing after all of this is behind us.

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and a timer of some kind. There are many gyms out there providing online training services and it may help to utilize their services to find some consistency in your at-home training. Reach out to your local gym for guidance.

Enjoy these and feel free to write comments or questions below if needed.

Warm Up:

Jumping Jacks 2x60 seconds

Squat Jack 2x60 seconds

In and Outs 2x60 seconds

Rest! Take two minutes to catch your breath.

Warm Up Continued:

Frog Pumps 2x15

Lateral Bear Crawl 2x45 seconds

Shoulder Y to Lift Off 2x12

Rest! Take two minutes to catch your breath.

First Tri-Set: Do these exercises together for three rounds

Bodyweight Squat 3x45 seconds

Hand-Release Push-Up 3x45 seconds

Windmill Stretch 3x8 each side

Rest! Take two minutes to catch your breath.

Second Tri-Set: Three rounds!

Alternating Reverse Lunge 3x15

Alternating Bird Dog 3x45 seconds

Short Lever Adductor Side Plank 3x20 seconds each side

Rest! Take two minutes to catch your breath.

Third Tri-Set: Two rounds!

Bodyweight Lateral Lunge 2x10 each side

Bear Crawl 2x60 seconds

Prone T 2x15

Rest! Take two minutes to catch your breath.

Core Finisher: Two rounds!

Single-Leg Glute Bridge 2x15

Supine Alternating Deadbug 2x45 seconds

Enjoy this workout and use it as a template if you need one! It's important that we continue to have a plan with our training despite the unprecedented shifts that are occurring around us. Please feel free to reach out for any additional support.

Photo Credit: PeopleImages/iStock

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Topics: AT-HOME WORKOUT | HEALTH | BODYWEIGHT WORKOUT