And so begins another set of workouts to help keep you busy during these stay-at-home times!
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Day 1
Rise and shine quarantines! Today’s active motivation!
Not interested in lifting weights today? No problem! A no weight workout today!
- Wall squats. Put your back against the wall, lower down into a squat position. Hold for 45 seconds. 60 would be better. 30 is not enough. Want a bit more of a challenge? Hold water bottles in each hand above your head.
- Wall pushups. Same wall, same body. Get into pushup position on the ground then walk your feet up the wall. You should be at a pretty good incline. 5 pushups. Well, try anyway. Feel unsafe with the wall? Find a couch or sturdy chair and put your feet on it and then do the pushups now. But now do 10 reps.
- Toe taps / teeps. Same wall, same body, stand facing the wall and note where your hips are in relation to the wall. Raise your leg to that height on the wall. 50 reps total, 25 each side.
3 rounds and done! Not so hard, right?
Homework: look up what rolling does for your body. And the Turkish Get Up, in case you didn’t look it up already.
Day 2
During your next episode of Tiger King! The start to your next workout:
- Turkish Get Ups. There are three main segments to this movement: sitting up, getting into lunge position, and then standing up. If you’ve never done these before use a light water bottle or a shoe to get the technique right. It’s best to look up a diagram of this movement and note the different stages. Don’t worry about the naysayers who say you MUST do it this way or that way, focus on getting the movements and keeping your arm straight. You’re not going to hurt yourself with no weight. 5 reps each side.
- Snatches. Water bottle in front of you, pick the bottle up and raise it above your head. Then put it back down. Repeat on the other side. 10 reps each side.
- Around the world with a squat, also known as “the superhero squat”. With a weight or bottle, hold it with both hands and circle it around your head. Once you finished that circle, crouch down into a squat position. 20 reps this way, 20 reps the other way.
Three rounds and then your normal workout. Most Netflix episodes are about 48 minutes long. Plan accordingly.
Day 3
Enough watching! YOU ARE THE TIGER KING! In order to rule the jungle you gotta hustle! Here’s the beginning of your workout today:
- Pushup, punch, mountain climbers. Starting in a pushup position, do one pushup, when you come up punch out with one fist, then do another push up, punch out again, and then do six mountain climbers. 12 reps… if you can!
- Forward lunge, backward lunge, squat. Standing straight up, go into a split lunge forwards, come back up and then do a reverse lunge, come back up and then do q squat. 10 reos!
- Twist burpees. Your favourite calorie burner with a twist! A burpee is simply jumping up and then getting down into the pushup position (and doing a pushup) in one fluid motion. This time, when you jump up, do a twist jump away about a foot away from your original position and drop into the push up position. Repeat. 16 reps.
- Bonus: 5 get ups each side holding a shoe!
3 rounds. Good luck!
Day 4
Time to fly, butterflies! The start to your workout for today:
- Plank bottle slide. Setting up in a plank position, place a full water bottle on your right side. From the plank position, use your left hand to move the water bottle from the right side to the left side. Then switch and move it back with your other hand. 15 reps.
- 180 degree jumps. Facing forward, squat down, jump up and turn 180 degrees. That is, you should be facing the opposite way you started. Then squat, jump and turn again so you’re facing in the direction you started in. For the first set do just a squat jump, but second set do a tuck jump instead. Third you can do squat or tuck. 15 reps.
- Jumping jacks, with high knees. You know what a jumping jack is but every second jumping jack switch and lift your knees to your hands about chest height. One rep is two jumping jacks and two knee touches. 30 reps.
3 rounds. Have fun!
- To cap it all off, five Turkish get ups each side.
Day 5
Don’t despair Winnipeg! I know you’re snowed under (again!) but don’t think of it as “more snow”, think of it as “more calisthenics”! 
😀 And with that, after you’re done shovelling, try some of these:
- Battle jugs! You’ve seen the ropes, now try the jugs! Get two water bottles and fill them up half full. In a half squat position, hold the jugs in front of your, chest level. Now, as if you’re working the battle ropes, swing your arms up and down. 30 reps each side for a total of 60 reps.
- Jug squat. From the same position of your battle jugs, stand up straight, water bottles in your hands, arms by your side. As you go down into a squat position, raise the jugs up to chest level and then over your head, holding your arms straight the entire time. 20 reps.
- Water jug sword! Hiya! With your fearless water bottles half full in your hands, you will swing them like a sword. Right side then left side. 10 each side. Then reverse the move by taking your right arm and placing it by your left hip, then swing up and diagonally, as if you’re moving in reverse of the first swing down. Do the same for the left side. 10 reps each. (You can also use a shovel if you wish!)
3 rounds! Have fun! And be careful of other objects and people around you!
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Remember to sleep and eat well!