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

• Ladders
  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

  Run 200m

• “Michael”
  800m Run
  50 Situps
  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
  10 Pistols
  (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 Row

  Rest 1 Minute

  Tabata Squats

  Rest 1 Minute

  Tabata Pull-ups

  Rest 1 Minute

  Tabata Push-ups

  Rest 1 Minute

  Tabata Sit-ups

  Tabata 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 Handstands

  50 Walking Lunges

  50 Sit-ups

  50 Second L-Sit

  50 Burpees

• 5k Test – run a 5k for time.

• For Time:Run 400m50 Air Squats

  Run 400m

  50 Push-ups

  Run 400m

  50 Sit-ups

  Run 400m

• 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

• “Cindy”

  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.

• “Chelsea”

  Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

• “Annie”
  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.

• “Angie”

  For time, replace “pull-ups” with something novel from the list below.

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 squats

• “Murph”

  For time, replace Pullups with a novel exercise if necessary.

  • 1 mile run
  • 100 pullups
  • 200 pushups
  • 300 squats
  • 1 mile run

• “300”
  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)

  25 pull-ups

• “Griff” Run 800mRun 400m backward

  Run 800m

  Run 400m backward

• 4 rounds of:Run 400m50 squats

• Run 800m
  80 double-unders
  80 pushups
  then 600/60/60, 400/40/40, 200/20/20

• 100-75-50-25 reps:situps
  flutterkicks (4-count)
  leg levers

• 50 ring dips100 squats50 ring dips

  100 squats

  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

  30 pushups

  40 squats

  50 lunges

• “Crouching Tiger”50 squats

  25 pushups

  50 pistols

  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

  One-legged squats

• 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 jay@locomotionfit.com and we will help you out the best we can!