COVID-19 is forcing us to adapt VERY quickly as a society. Pretty soon you’re not going to be able to go to the gym. That means Locomotion needs to adapt as a business. That’s why we’re providing you these 31 at-home quarantine workouts.
For the members of Locomotion Fitness EVERY MEMBER GETS A COACH to triple down on accountability, connection, and needed workout adjustments to ensure the workout fits with their goals and is adjusted for their ability level. We will also be holding live classes via zoom so we can still workout ‘together’!
31 At-Home Quarantine Workouts
Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post.)Do 1 movement per minute at the top of every minute. Add a rep every minute. Go until you can’t complete the required reps in a minute.You might want to add 2-3 other movements to make this a workout. Score is combined total of all movements.
- Head-to-Toe Sprint
7 Rounds for Time:10 Push-ups
10 Air Squats
50 Back Extensions (sub Supermans or some other back extension exercise)
- Descending Ladder
For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below.)
- Gym Practice
AMRAP in 20:00
10 Handstand pushups
(Sub in whatever your clients’ weakest gymnastics movements might be.)
- “Tabata Whatever”
Choose 5 home-friendly exercises. For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.
Example:Tabata RowRest 1 Minute
Tabata SquatsRest 1 MinuteTabata Pull-ups
Rest 1 MinuteTabata Push-upsRest 1 MinuteTabata Sit-upsTabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60
- 800m of Burpee Broad jumps
- Bodyweight “Filthy 50”
For Time:50 Tuck Jumps50 Push-ups
50 Air Squats
50 Walking Lunges
50 Second L-Sit
- 5k Test – run a 5k for time.
- For Time:Run 400m50 Air Squats
- In 20:00, perform a maximum handstand. Every time you drop, perform 20 dumbbell snatches, alternating hands.
I did this one in Memphis with CrossFit legend Greg Amundsen. When I complained that the gym was pretty sparse on equipment, he asked, “Does it have a wall?”
The Burpee Sprint Maxout, from Men’s Health
5 2-minute rounds
- 10 burpees
- 200-m sprint
- Max-rep burpees
20 minutes, as many reps as possible (AMRAP)
- 5 Pullups
- 10 Pushups
- 15 squats
Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out. Replace Pullups with something novel from the list below if necessary.
Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.
- 5 pull-ups
- 10 push-ups
- 15 squats
50 double-unders / 50 situps
40 double-unders / 40 situps
30 double-unders / 30 situps
20 double-unders / 20 situps
10 double-unders / 10 situps
For time, replace “pull-ups” with something novel from the list below.
- 100 pullups
- 100 pushups
- 100 situps
- 100 squats
For time, replace Pullups with a novel exercise if necessary.
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run
This was the workout that propelled Mark Twight to fame, and pulled CrossFit along for the ride. Sub the pull-ups and deadlifts (or anything else) with novel exercises from the list below.
25 pull-ups50 deadlifts (with 60kg)50 press-ups
50 box jumps (onto a 60cm box)
50 floor wipers (with a 60kg bar)
50 two-handed clean-and-presses (with a 24kg kettlebell)
- “Griff” Run 800mRun 400m backward
Run 400m backward
- 4 rounds of:Run 400m50 squats
- Run 800m
then 600/60/60, 400/40/40, 200/20/20
- 100-75-50-25 reps:situps
- 50 ring dips100 squats50 ring dips
50 ring dips
(sub dips on anything if your clients don’t have rings at home)
- 21-15-9 reps of:Body blasters (burpeepullupkneestoelbows)
box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
- Beep Test
You can download the “beep test” as an audio file in several places. Here are the instructions.
- 2 rounds:Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
- Run 10 minutes max effort200 squats
Run 10 minutes max effort
- 5 rounds of:10 burpees
20 box/bench jumps
- “Crouching Tiger”50 squats
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
- 20-16-12-8-4 reps of:One-arm pushups
- 5 rounds of:100 jumping jacks
100 mountain climbers
If you have ANY questions about anything or need some additional guidance I am here for you. Please email me at firstname.lastname@example.org and we will help you out the best we can!