Quarantine workouts #4

This week’s workout list!

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Day 1

Time for some active recovery! I know you’ve been out shovelling snow or rolling around in bed, so let’s do what the current fashion is in the fitness industry: stretching with funny names.

  • Scorpion. Lie face down and spread both arms out to your sides. Move one leg up and cross it over (staying face down) behind your other leg. You should look very twisted up after this. 10 reps.
  • Scapula Pushups. Get into pushup position but instead of bending your elbows to go down into a pushup, lift and lower your body within the movement of your shoulders. It should feel similar to if you were hanging from your arms from a branch or chin up bar and only raised enough to move your shoulders. 10 reps.
  • Shinbox extension with reach. Sit on the ground with your knees up. From here, twist your knees to one side so they form a pattern similar to the 90-90 hip stretch. In this position you can use your arms as some light support, lift up onto your knees and reach up with your arm. If you went to the right, reach up with your left hand. Do the same on the other side. 8 reps.

3-5 rounds.

Then, do 5 get ups each side… cause you’ll feel better if you do.

Day 2

Today’s movement motivation:

  • Water jug pull, squat, press, put down. Exactly as the name says! With the water jug on the ground bend over (back straight) and lift it to shoulder height. It should now be snug against the outside of your arm and shoulder at chest height. From here, squat down holding the weight in place. When you come up from the squat straighten your arm to lift the jug above your head. Once down, put the jug back down onto the ground. 10 each side.
  • Gorilla burpees. Do a normal burpee (with pushup) but when you come up, jump into a split lunge, one each side. If you can’t do the pushup, hold a plank for two seconds then come up. 12 reps.
  • X marks the front. Water jug in front of you, arms stretched out. Swipe from top left to bottom right, then top right to bottom left. 16 reps total.

3 rounds! Have fun!

Bonus:

  • Shadow boxing, add some ducking and blocks.
  • 5 get ups each side, cause you’ll feel better if you do.

Day 3

Today’s workout motivation includes…

  • Triangle pushups. Start in regular pushup. Move your hand to a position in front of your head and do another push up. Then move your hand to a position just below your chest, do another pushup. 3 pushups = one rep. 10 reps.
  • Boats. Get on the ground, lie flat, arms outstretched as if you’re a single line. Lift your arms and legs six inches off the ground. Rock like a boat. 30 reps / seconds.
  • Clean squats. Water bottle in front. Bend over (back straight) and lift the bottle above your head. Bring it down to shoulder height and then do a squat. Put the bottle back down on the ground and do the next rep. 8 reps each side.

3 rounds total.

  • 5 get ups each side, cause you finally know how to do them already. This time use a water bottle or shoe on your hand and don’t drop it.

Day 4

Today’s get-up and get going:

  • Pistol squats, or one-legged squat. From a standing position, raise one leg up and then squat as far as you can with the leg you’re standing on. Repeat with the other side. These can be hard on your knees, use a table or do half pistol squats until you develop the flexibility and muscle needed to do full pistol squats. 8 reps each side for a total of 16.
  • Tactical get ups. You might want a mat for this. Starting in a kneeling position, roll onto your back so your legs come up and off of the ground, then roll forward again so you end up back in a kneeling position. One rep is both sides. 10 reps total.
  • Aiyayaya’s / chest press. With a full water bottle in each hand, punch upwards while alternating your hands. Go fast for 15 seconds. Then move your arms down so your body looks like a “T” and swing your arms in and away from your chest (still holding the water bottles), kind of like a gorilla beating his chest. Again for 15 seconds. This will simulate someone being stuck in quarantine and getting fed up with it already. But your shoulders will look good after.

Three rounds!

A bonus:

  • And then do 5 get ups each side, but this time use something a little bit heavier than what you’re been using before.

Day 5

Keeping it simple today:

  • Split pushups x 16.
  • Squats with water bottle over head x 30.
  • Plank hold x 30 seconds.
  • Water bottle / heavy bag pick up and put down (similar to a straight leg deadlift but pick the bag up to chest level).
  • Get ups x 5 each side.

Three rounds!

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Don’t forget to rest and give your body a break. You can do some stretching and other active recovery workouts on your days off.


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stevensirski