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With the increased number of coronavirus (COVID-19) cases worldwide and Safer At Home laws in place, it’s time to get creative with how you can maintain your physical wellness. Gyms, certain recreational spots, and even personal trainers are being forced to close in order to help stop the spread of the virus. That means moving your workout sessions from the gym to the home.

Self-quarantine doesn’t mean you have to lose all the gains and progress you’ve made in the past few months, though. Here is a great, no equipment needed, weekly workout plan you can do from the safety of your own home. This high-energy workout plan will keep you moving and in tip-top shape, while taking only 4 days out of your week.

Day 1 – Cardio, Legs, & Core Routine

  1. Begin with about 6 minutes of cardio without rest:
  • Jumping Jacks 10 sec
  • High Knees 20 sec
  • Jumping Jacks 30 sec
  • High Knees 40 sec
  • Jumping Jacks 50 sec
  • High Knees 60 sec
  • Jumping Jacks 50 sec
  • High Knees 40 sec
  • Jumping Jacks 30 sec
  • High Knees 20 sec
  • Jumping Jacks 10 sec
  • Planks, 3 sets, 30 sec-2 minutes each set
  • Side-to-side lunges, 3 sets, 10-20 reps each side
  • Squats, 3 sets, 10-15 reps
  • Wall sit, 3 sets, 30 sec – 2 minutes each

* Rest for 30-60 sec between each set

Day 2 – Cardio, Arms, Core Routine

  1. Begin with 4 min non stop Cardio warm up
  • Burpees, 30 sec
  • Mountain Climber 30 sec
  • Jumping Lunges 20 sec
  • Jump Squats 20 sec
  • Jog In Place 20 sec
  • Burpees, 30 sec
  • Mountain Climber 30 sec
  • Jumping Lunges 20 sec
  • Jump Squats 20 sec
  • Jog In Place 20 sec
  1. Inchworm, 3 sets, 10-15 reps,
    Walk your hands forward to a plank, then walk your hands back towards your feet and stand (repeat)

  2. Diamond Push ups, 3 sets, 10-20 reps
  • Plank with spiral rotation, 3 sets, 5-10 reps each side
    Start in a high plank position, then rotate your body to the right into a side plank, extend the left arm towards the ceiling. Repeat on the other side

* Rest for 30-60 sec between each set

Day 3 – Cardio, Chest, Core Routine

  1. Begin with about 6 minutes of cardio without rest:
  • Jumping Jacks 10 sec
  • High Knees 20 sec
  • Jumping Jacks 30 sec
  • High Knees 40 sec
  • Jumping Jacks 50 sec
  • High Knees 60 sec
  • Jumping Jacks 50 sec
  • High Knees 40 sec
  • Jumping Jacks 30 sec
  • High Knees 20 sec
  • Jumping Jacks 10 sec
  • Push up, 3 sets, 10-20 reps
  • Decline Push ups, 3 sets, 10-20 reps
    Place your feet on a chair and push up from the ground.
  • Crunches, 3 sets, 15-30 reps

* Rest for 30-60 sec between each set

Day 4 – Cardio, Back, Shoulders

  • Begin with 4 min non stop Cardio warm up
  • Burpees, 30 sec
  • Mountain Climber 30 sec
  • Jumping Lunges 20 sec
  • Jump Squats 20 sec
  • Jog In Place 20 sec
  • Burpees, 30 sec
  • Mountain Climber 30 sec
  • Jumping Lunges 20 sec
  • Jump Squats 20 sec
  • Jog In Place 20 sec
  • Hip Hinge, 3 sets, 10-15 reps
    Stand up straight, hands on your hips, and begin to bend forward at the waist slowly and controlled until your torso is parallel with the floor, keeping your back straight. Pull back up to the standing position (repeat).

  • Reverse snow angel, 3 set, 7-10 reps
    Lie face down on the ground, body fully extended, slowly bring your arm up past your shoulder towards your ear until your thumbs touch above your head, then bring your arms back down to your sides at the starting position (repeat).
  • Superman, 3 sets, 10-15 reps
    Lie face down on the floor, extend your arms straight above your shoulders. Engage your arms, legs, and back and pull yourself a few inches off the ground. Only your stomach should to on the ground when you pull up. Your chest, arms, knees, and legs should be inches off the ground.
  • Pike push ups, 3 sets, 10-15 reps
    Assume the push up position, lift your hips so that your body forms an inverted V, keeping your legs and arms as straight as possible. Now begin to slowly bend at the elbow lowering you face down until it’s nearly touching the floor, pause then push back up for a bodyweight shoulder press (repeat).

* Rest for 30-60 sec between each set