Updates about the chrispearson.life coronavirus policy:

I’m kidding.

There are no updates to my COVID-19 policy. Besides, I know you’ve already gotten emails from every place you have ever bought anything from ever.

I’m looking at you sock of the month club.

I’ve been following the coronavirus outbreak since the beginning days in Wuhan. I don’t know what piqued my interest with it, but I just had a feeling in my gut that it could/was going to end up being a big deal.

Well, here we are.

Times are crazy, and frankly kind of scary when you think about it.

I wanted to do something to help you out, albeit in a small way, while the gym is closed by giving you some workouts to choose from that can be done at home.

A bonus with these workouts is that the kids can get in on these, too. Lord knows those little balls of energy need to burn a little off!

Below you’ll find 30 workouts that can be completed at home with little to no equipment.

I have exercise videos for almost all of the workouts, just click the Vimeo or YouTube links at the top of each section.

 

There will be:

8 Bodyweight Workouts

7 Cardio/Conditioning Workouts

15 Core Workouts

 

Bodyweight Workouts (bodyweight exercise videos can be found on Vimeo HERE and YouTube HERE)

1.

Perform circuit 1 for 7 minutes > rest 3 minutes > perform circuit 2 for 7 minutes

Circuit 1:

1a. Air Squat x8

1b. Superman x8

1c. Burpee (slow and controlled here, this ain’t CrossFit you feel me?) x5

Circuit 2:

2a. Glute Bridge (BW) x8

2b. Long Lever Front Plank x :20

2c. Pushup x8

 

2.

Set clock for 15 minutes and complete as many rounds as possible (with good form) of:

1a. Reverse Lunge *step back further than normal to activate glutes and hams more x6/leg

1b. Jump Squat *not continuous, reset after each x5

1c. Close Grip Pushup x8

1d. Slow Russian Twist x8/side

1e. Hip Hinge T’s x10 (30sec Rest after 1e.)

 

3.

Single Leg Glute Bridge R Leg 5x :15on then :15off

1b. Single Leg Glute Bridge L Leg 5x :15on then :15off

1c. Air Squat 5x 15on then :15off

1d. Feet Elevated Pushup 5x :15on then :15off

1e. Superman 5x 15on then :15off

1f. RKC Plank 5x :15on (or fail) then :15off (30sec Rest after 1f.)

 

4.

Complete 20 reps of each exercise > rest 3 minutes > repeat for 3 total rounds:

1a. Air Squat x20

1b. Wide-Outs x20

1c. Judo Pushup x20

1d. Sprinter Sit-up x10/side (20 total reps, rest 3 minutes after 1d.)

 

5.

Complete 20 reps of each exercise > rest 3 minutes > repeat for 3 total rounds:

1a. Pike Position Pushups (complete the first move from the judo pushup, face to ground then back up while holding pike) *for more shoulder engagement x20

1b. Lateral Lunge x10/leg (20 total reps)

1c. Reverse Snow Angel x20

1d. Slow Mountain Climbers x10/leg

 

6.

Plank 3x:30

1b. Air Squat 3×5 (5sec on the way down each rep)

2a. Push-Up 3×5 (5sec on the way down each rep)

2b. Side Plank 3x:20/side

3a. Reverse Lunge 3×8/leg

3b. Jump Squat 3×5 (for max height)

3c. Single Leg Glute Bridge 3×5/leg (5sec on the way down each rep)

 

7.

1a.Pallof Press 3×10/side (full kneeling)

1b. Squat Jump 3×5 (for max height)

2a. Feet Elevated Push-Up 3×10

2b. Single Leg RDL 3X8/leg (2sec lowering each rep, no weight)

3a. Back Widows 3×15

3b. Split Squat 3×8/leg (2sec lowering each rep)

3c. Towel Hamstring Curl 3×12-15

4. Bodyweight Calf Raises :30sec on :30sec off, :25sec on :25sec off, :20sec on :20sec off, :15sec on :15sec off, :10sec on :10sec off

 

8.

1a. Tiger Plank 3x:30

1b. Feet Elevated Glute Bridge 3×10 (2sec squeeze at top, 2sec lowering each rep)

2a. Judo Push-Up 3×10

2b. Sprint In Place 3x:30

3a. Hip Hinge T’s 3×15

3b. Reverse Snow Angels 3×15

3c. Towel Hamstring Curl 3×12-15

4. V Ups :30sec on :30sec off, :25sec on :25sec off, :20sec on :20sec off, :15sec on :15sec off, :10sec on :10sec off

 

Cardio/Conditioning Workouts


1.

20 Minute LISS (Low Intensity Steady State) Walk *if on treadmill set incline at 3% to simulate outdoor conditions

 

2.

On cardio piece of your choice (run, bike, jog, treadmill, rower, assault bike, sprint in place, kettlebell swings etc.):

Sprint :20 Off :10 x 8 > Rest 3 minutes > Sprint :20 Off :10 x 8

 

3.

20 Minutes on treadmill (if outside try to find a gradual hill to climb):

Start with no incline > every 2 minutes increase incline 1-1.5%

 

4.

On cardio piece of your choice (run, bike, jog, treadmill, rower, assault bike, sprint in place, kettlebell swings etc.):

:15 easy > :15 medium > :15 hard > :15 off x 15

 

5.

Set timer for 10 minutes:

Go for max distance on cardio piece of your choice (run, bike, jog, treadmill, rower, assault bike, sprint in place, kettlebell swings etc.), but keep a pace that you won’t have to stop during the 10 minutes

 

6.

Brisk Walk 5 minutes > Sprint 100yds then rest :40sec x8-10 > Brisk Walk 5-10min

 

7.

Jog 1min > Walk 2min x10

 

Core Workouts (core exercise videos can be found on Vimeo HERE)

1.

1a. Push-Up Position Plank w/ Sholder Tap 3×10/side

1b. Pallof Press 3×10/side

1c. Hollow Body Hold 3x:20sec+

 

2.

1a. RKC Plank 3xMAX (shouldn’t be longer than 20sec)

1b. Hollow Body Rock 3×10

1c. Swimmers 3×10/side

 

3.

1a. Reverse Snow Angels 3×15

1b. Fifer Scissors 3×10/leg

1c. Body Saw 3×10

 

4.

1a. Stability Ball Hyperextension 3×12

1b. Slow Russian Twist 3×8/side

1c. V Up 3×12

 

5.

1a. Mountain Climbers 3x:30

1b. Superman Plank 3x:30

1c. Plank Step Ups 3x:30

 

6.

1a. Sprinter Sit-Up 3×10/side

1b. Leaning Towers 3x:30side

 

7.

1a. Banded Oblique Crunch 3×10/side

1b. Atomic Crunch 3×12

1c. Slow Stability Ball Crunch 3×12

 

8.

1a. Canoe Crunch 3×10/side

1b. Straight Leg Sit-Ups 3×12

1c. Reverse Snow Angel 3×15

 

9.

1a. Side Plank 3x:30/side

1b. Bilateral Deadbug 3×15

 

10.

1a. DNS Star Pattern 3×12/side

1b. Hollow Body Hold 3x:30sec

 

11.

1a. Med Ball Slam 3×12

1b. Pot Stirrers 3×10/side

1c. Swimmers 3×10/side

 

12.

1a. Figure 8’s 3×8/side

1b. Sprinter Tuck Plank 3×8/side

1c. Alternating Tuck Plank 3x:30

 

13.

1a. Straight Leg Sit-Ups 3×12

1b. Tiger Plank 3x:30

1c. Push-Up Position Plank 3x:30

 

14.

1a. Scissors 3x:30

1b. Side Plank Hip Drop 3×8/side

1c. Ab Circles 3×8/side

 

15.

1a. Mini Dragon Flag 3×12

1b. Accordion Crunch 3×12/side