To say that I’ve had to get creative over the past couple of months with my workouts would be an understatement. I spend way more time than I’d like to admit on Youtube and Instagram looking for an at home workout, minimal equipment workout, body workout, 10 minute workout, you name it any kind of workout that doesn’t involve a gym. Trust me, I know how un-motivating your living room is when you’re trying to push through a workout, 99% of the time I want to give up so I’d thought I’d share some workouts and tips that I have found to be incredibly useful for these hard times that we’re in. Even now with gyms opening back up, there are regulations and I know a lot of people still aren’t comfortable in that setting so I hope that these work for you!
Let’s start with your surroundings, the gym environment is often what keeps me motivated during my workouts because of all the mirrors, gym rats, and equipment so it’s hard to mimic that feeling, but set up your workout station somewhere that you enjoy being. That could be your backyard, living room or park, just anywhere that you can accomplish a workout. Be mindful of your neighbors if you live in an apartment because I’m sure jump squats or jumping rope aren’t too pleasant for the tenants in the unit below so modify as needed!
I like to build a structured workout with reps, circuits, or times so I can just change the actual exercise but keep the amounts of reps or whatever structure I want to use that day. My favorite way of training is in circuits so two or three exercises repeated back to back for a couple rounds, and then move on to the next circuit, and I find combining strength training with bodyweight movements and HIIT gives me the best workout. Down below is a lower body focused workout so plan on walking like a baby deer for the next couple of days after this one! Remember to tailor this workout for example adding or subtracting weight or reps to what you can do. Push yourself!
Repeat exercises back to back three times and then move on to circuit two, then three!
CIRCUIT ONE:
Jump Squats x15
Sumo Squat with Dumbbell x15
CIRCUIT TWO:
Standing Back Lunges with Dumbbell x24 (12 each side)
Jump Lunges x16 (8 each side)
CIRCUIT THREE:
Squat to shoulder press x15 (keep dumbbells at your side during the squat and then curl them up and then into a shoulder press while you stand up)
High Knees x45 seconds
TABATA FINISHER:
Choose ONE of the following exercises to perform for 20 seconds ON, 10 seconds OFF for a total of 8 rounds (four minutes). So set that timer and get to work!
Jump Rope
Burpees
Bodyweight Squats
X jumps (jump squat with alternating toe touches on the way down)
This is just a little workout that I put together myself for a quick but effective workout on the days when I want to get a little sweat in so I hope you enjoy it!
Keep in mind that Fit Bar’s social media including Instagram @fitbarcafe, our website fitbarcafe.com, and our app BarCode Collective, has great workouts and programs that are accessible to you…at NO COST! You can view our weekly programs by clicking “weekly program” on our menu tab, scroll through and see what week fits your needs! Each program features a warmup with breath work, a R.A.M.P. UP Movement flow, and a workout-all with videos!
Feel free to ask our coaches for any tips, tricks, and even programs to help you optimize your health and wellness. Email live@fitbarcafe.com
Coach Liv,
Pn1
