Quarantine home workout
HOMEworkout

The Coronavirus has not just taken a toll on the country but also our fitness life. With the closure of gyms, government asking people to quarantine, and no equipment at home to workout with, how do you stay fit and healthy? Listed below are the 4 best 25 minute Circuit at home workouts to do in order to stay fit and healthy during this pandemic and even after! All you need is energy, yourself, and your fitness drive to achieve these 4 circuits in 25 minutes!

Workout 1: Full Body Strength Work

The first workout consists of a full body regiment. The workouts will all be in a circuit style. which means you have 3-4 exercise and you will do one exercise and go straight into the next and that will complete a set. You will start off with the warm up followed by 1 working set. Follow videos/ instructions below:

Warm up: Jog in place for 1 minute, followed by 15 jumping jacks and upper and lower body stretches. Repeat twice .

Working SET: 8 rounds, 12 reps, four exercises circuit stye, Rest 45 seconds after each set

  • Burpees
  • Air-squats
  • Push ups
  • Seal jacks

Workout 2: Legs Strength Workout

The Second workout consists of a Leg regiment. This workout is designed to really put a toll on your legs. You can never miss leg day, even if you’re quarantine! The following workout aims to hit as many leg muscle groups as possible to not just get a pump, but make some gains. The most Important part is that you really test yourself and make the most out of it. Give this killer leg workout a try and do not cut any corners. Believe in yourself, because I believe in you.

Warm up: Jog in place for 1 min followed by quad and hamstring stretch. Repeat twice

Working SET: 8 rounds 12 reps four exercises circuit stye, Rest 45 seconds after each set

  • Bulgarian split squats ( each leg)
  • Single Leg RDL ( Each Leg)
  • 3-way lunge ( Each leg)
  • Squat Jumps

Workout 3: Upper Body Strength Work

The Third workout consist of an upper body regiment. The following workout aims to touch as many muscle groups in the upper body reign as possible and work them out. When doing the upper body workout make sure you have some music playing because, that extra boost will be needed!

Warm up: Jog in place for 1 min followed by upper body stretch. Repeat twice.

Working SET: 8 rounds 45seconds each exercise with 10 second rest in between reps circuit stye, Rest 45 seconds after each set

  • push up +bear crawls
  • Shoulder taps
  • Supermans
  • Wall up pushup

Workout 4: Conditioning and Core Fitness Work

The fourth workout is designed for a conditioning and core regiment. The conditioning and core workout is really gonna make you sweat. It will test you much more than just physically. The mental aspect of pushing yourself and getting through this tough workout will make you end the day/week with a feeling of satisfaction.

Warm up: Jog in place for 1 min followed by upper and lower body stretch. Repeat twice.

Working SET: 8 rounds 45seconds each exercise with 10 second rest in between reps circuit stye, Rest 45 seconds after each set

  • Jumping jacks+High-knee (alternate between each)
  • Mountain climbers
  • Skater Plyo
  • Low plank

Just because quarantine has you stuck in the house, doesn’t mean you can’t continue to reach your fitness goals. It is most important we continue to attack the day and smile. Always remember to be healthy, be fit and be motivated. With these four circuits, you are on your way to achieving your summer body in just 25 minutes four times a week.

Body weight workouts do not slow down your fitness goals. checkout the article by the Mayo Clinic on how body weight training is effective.