Social distancing, quarantine, isolation…whatever you call it, it seems we’re in a global pickle regarding getting out of the house and into the gym. If you’re displaced from your gym in the Manhattan, Kansas area the USCO doors are still open for personal training. If you’re house bound check out the workouts below to keep you active during this tough time.
Upper/Lower Pyramid for time
Complete 3-6 rounds for time, resting 1-5 minutes between rounds or as necessary. This can be scaled to be more or less aggressive depending on your fitness levels. For example, pushups can be done to a counter and air squats could be chair squats instead.
30 air squats/10 push-ups
25 air squats/15 pushups
20 air squats/20 pushups
15 air squats/25 pushups
10 air squats/30 pushups
Core Stability Challenge
Complete 2-5 rounds
1) Side Plank x 15-45 seconds/side
2) Dead Bug x 10-15 reps/side
3) Bird Dog x 10-15 reps/side
Glutes and Hammies
Complete each circuit 2-4 times resting as necessary
1A) Towel slide hamstring curls x 10
2A) clam shell x 10/side
3A) isometric lunge x 0:15-0:30 seconds / side
1B) glute bridge x 15
2B) donkey kick x 10/side
3B) air squat x 15