COVID-19 At Home Workouts
5 rounds: 200 meter run (100 down and 100 back) 15 ground to overhead (any object) 15 pushups 15 squats
4 Rounds: 400 Meter Run (or 500 meter Row/1 mile assault bike) 10 Reps Weighted Squat (Back Squat, Front Squat, etc.) 50 Walking Overhead lunges (You can use anything for the weighted squats. I used a barbell, but you can use a weighted backpack, dumbells, kettlebells etc. For the overhead lunges, I used a weight plate, but a...
4 rounds: 400 meter run 30 squats 20 pushups 10 sitouts
5 Rounds: 20 Backpack loaded squats 20 Backpack loaded lunges 20 Pushups
20 minute Wall sit hold Every time you have to stand up (or fall), perform 5 burpees, 10 pushups and 15 squat jumps
100 reps DIY Sand Block Burpees 100 reps DIY Sand Block Squats Broken up however you see fit!
5 rounds: 10 burpee box jump 20 Paver ground to overhead
Day 18: 50/50 40/40 30/30 20/20 10/10 Weighted back squats or front squats (use whatever you have) Body weight Squats
This is a bodyweight baseline workout. Write down your score after every set. After you complete the last exercise, total all your numbers for your final score. In 2 weeks or a month, perform this workout again and see if you can beat your score. 5 minutes max burpees 3 minute break 4 minutes max squats 2 minute break 3 minutes...