Three At-Home Workouts For while you’re At Home

Hello friends!

First and foremost, we hope that this finds you well.

As the COVID-19 situation continues to unfold, daily life is undergoing a series of rapid changes. Increasingly, social distancing appears to be our best option and for many, that means more time spent at home.

However, at the same time, exercise remains a vital piece of the larger picture of health. Most notably:

  • Exercise is an immune system adjuvant that improves immune defense activity and metabolic health.
  • Gobs of research data supports a clear conclusion: moderate exercise reduces risk of illness.
  • Exercise training reduces inflammation in a variety of ways.
  • Regular exercise improves immune regulation.

(Highlights from The Compelling Link Between Physical Activity And The Body’s Defense System, published in the May 2019 issue of the Journal of Sport and Health Science).

So, for the time being, it looks like working out at home is going to be the most appropriate exercise solution. To that end, here are three at-home workout options for you to try:

Sweatin’ to the 80’shome edition

Before you start this workout, wash your hands for at least 20s.

When we open our physical location, this class will feature regularly in the schedule. As a sneak-peak, Theresa and I decided to do a Facebook and Instagram LIVE version of this recently. If you missed it—or if you were there and just want to re-live the magic—you can find the full replay here.

When you’re done, wash your hands for at least 20s.


No equipment, no problem: bodyweight only

Before you start this workout, wash your hands for at least 20s.

RAMP (Range of Motion, Activation, Movement Prep)
A: Banded Leg Lowers – 8x on each leg, with a full exhale on each ‘lower’
B: Single-leg Hip Lift – 8x on each leg, with a full exhale on each ‘lift’
C: Floor Slides – 8x, with a full exhale on each ‘slide’
D: Deadbug – 8x on each leg, with a full exhale on each ‘reach’

For Circuits 1 and 2, do as many good quality reps of each exercise (without rushing) in the circuit for 30s, one right after the other with minimal rest between exercises.

Do two to three rounds of each circuit.

Rest as needed in between rounds. My suggestion would be to aim for 60s of rest.

Circuit 1:
1A: Split Squat or Rear Foot-Elevated Split Squat (30s each side)
1B: Push-up or Elevated Push-up
1C:Hard-style Plank

Circuit 2:
2A: Reaching Single-Leg Deadlift (30s each side)
2B: Prone Scapula Retractions
2C: Static Bear Crawl hold or Static Bear Crawl w/heel-lifts

For the mobility circuit, the key is slow, controlled movement, so take your time. Aim for 2-3 repetitions per side of each exercise. (Yes: that slow).

Circuit 3:
3A: Shoulder CARs
3B: Quadruped Hip CARs

When you’re done, wash your hands for at least 20s.


I’ve got some weights and bands!

Before you start this workout, wash your hands for at least 20s.

RAMP (Range of Motion, Activation, Movement Prep)
A: Banded Leg Lowers – 8x on each leg, with a full exhale on each ‘lower’
B: Single-leg Hip Lift – 8x on each leg, with a full exhale on each ‘lift’
C: Floor Slides – 8x, with a full exhale on each ‘slide
D: Deadbug – 8x on each leg, with a full exhale on each ‘reach’

Depending on the weights and bands you have available, you have two options:

I’ve got some heavy weights and tough bands.
For Circuits 1 and 2, do the prescribed number of repetitions for each exercise.
Do one exercise right after the other in the each circuit.
Do 2-3 rounds of each circuit.

I have weights, but they’re not very heavy for me.
For Circuits 1 and 2, do as many good quality reps of each exercise (without rushing) in the circuit for 30s, one right after the other with minimal rest between exercises.
Do two to three rounds of each circuit.

In either case, rest as needed in between rounds. My suggestion would be to aim for 60s of rest.

Circuit 1:
1A: Stagger-stance SLDL – 8x/each side or 30s/each side
1B: HK Inline DB Chop/Lift – 8x/each side or 30s/each side
1C: Hard-style Plank – 30s either way

Circuit 2:
2A: Goblet Split Squat – 8x/each side or 30s/each side
2B: Bent-over DB Row – 8x/each side or 30s/each side
2C: Tall-Kneeling Anti-Rotation Hold – 30s either way

For the mobility circuit, the key is slow, controlled movement, so take your time. Aim for 2-3 repetitions per side of each exercise. (Yes: that slow).

Circuit 3:
3A: Shoulder CARs
3B: Quadruped Hip CARs

When you’re done, wash your hands for at least 20s.


If you’re looking for something more personalized, check out our Online Training program.

In the meantime, remember to wash your hands, avoid touching your face and maintain appropriate social distancing. Much love to you all!

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