Okay, nerds. Here's a quick one for ya.
The only equipment needed here is a pull-up bar, and if that's not in the cards, there's always more pushups! We all want that ideal "quarantine bod", so let's get to work!
This is your 2-Day Bodyweight Split, with a rest day between each workout. If this is easy for you, then stay tuned for more advanced stuff. If this is NOT EASY, well, then this has become your Level 1. I look forward to helping you Level Up your fitness.
1) 5-10 Pushups
a. Beginner: from your knees
b. Standard: knees up, straight spine, hands shoulder-width apart
c. Advanced: “standard” but your toes are on a raised surface.
2) 10-20 Mountain Climbers
a. Standard: pushup position, then move your knees in and out toward your chest, like they’re “climbing a mountain” in the living room.
3) (Flip over) 10-20 Leg Lifts
a. Beginner: lie flat on your back, hands under your butt. Knees bent, lift your legs up to your chest.
b. Standard: “beginner”, but straighten your legs out.
c. Advanced: “standard”, but hold your hands up over your chest as you lift.
4) (hop up) 10-20 Squats
a. Standard: stand with feet shoulder width apart; bend at the knees, keeping the back as straight as you can. Try to keep the weight in your heels down and up.
b. Advanced: as you rise from the squat, jump and reach upwards, landing back in the squat.
1) 5-10 Staggered Pushups - this is a pushup where one hand stays at shoulder width and the other rests on the floor near your rib position. That arm will take the majority of the weight. Same variations as in Circuit 1.
2) 10-20 (seconds) Elbow Planks - put yourself in Standard Pushup position, then bend your arms to put your weight on your elbows and balance with your core. I recommend curling one hand into a fist into the other. Hold this position.
3) 10 Obliques - lie on your side, legs together, and rotate your waist toward the ceiling. Perform a crunch to your side, and hold it for 2 seconds before coming back down.
Rounds: 2-4 (Exercises 1 and 3 involve switching sides, so you need an even number of Rounds)
Note: this workout requires a Pull-Up Bar as part of each Circuit. If you do not have one, substitute another Push-up Variation (included below).
1) 10-20 Double Pump Squats - standard squats with an extra “pump” at the decline before jumping up and down back into the squat. It’s like pulsing at the bottom.
2) (drop down) 5-10 IN Pushups - Standard pushup position, with wrists turned in by 45 degrees (works chest and triceps).
3) 2-5 Neutral Grip Pullups - pullup with palms perpendicular to the body (works Lats and Triceps)
1) 10-20 Single Leg Squats - like the name suggests, balance on one foot and slowly perform a squat. You’ll get tired faster and that’s okay.
2) (drop down) 5-10 OUT Pushups - Standard pushup position, with wrists turned out by 45 degrees (works chest and biceps).
3) 2-5 Chinups - Pullup with palms close and facing toward you (works the Biceps).
1) 10 Water Pails (each side) - stand shoulder width apart and hold onto a moderately heavy, but easily moved object (a book, a weight, a dumbbell, ...a cat). Bend at the waist while turning toward one foot, then rotate and lift to the other side (as if you were chucking a full pail of water). Repeat until you’ve done this 10 times, then switch sides. Each set is done with both sides before moving on.
2) 5-10 "Under" Pushups - rest your hands on the first or second step of a staircase (or another raised surface) and position your body so your hands hover over your rib cage. Then perform the pushup.
3) 2-5 Mixed Grip Pullups - one hand Chinup position, one hand Neutral position.
4) 10-20 Farmer’s Walk - with something moderately heavy in each hand, lift up onto your tip-toes and take 10-20 steps. Your calves will be on fire.
Frequency - Try to perform, at least, each complete workout once a week. If you can achieve that, go for twice a week. It’s alright to have a rest day between. Just remember to keep moving; a walk, a run, even a few minutes of jumping jacks - goes a long way in personal fitness.
Standard - your regular pushup
Staggered - one hand standard, the other by your ribs.
In - standard but with palms facing in by 45 degrees.
Out - standard but with palms facing out by 45 degrees.
Wide - standard but with a wide wingspan and smaller range of movement.
Close - line up your palms with your pectorals.
Pike - basically Downward Dog but with a pushup (shoulders)
Underhand (Stair) - hands on the first or second step, positioned near ribs.
Elevated - toes on the first or second step; great for the upper chest.
Diamond - like In Pushup, but bring the fingers to touch, like forming a “diamond.”
Get it, nerds.
See you at the table.
Professional Game Master musician, music teacher, game designer, amateur bartender, and aspiring fiction author.
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