Home Workouts

Updated: Mar 25

I know it's only been two days since we had to close and a lot of you are freaking out. Don't worry, you are not going to lose all those precious gains. You just need to think outside the box ;)


Today is leg day for me and this is how to exchange some of the exercises:


Workouts Written as Exercise x Reps x Sets


Air Squats 20x3 sets Just warming up!


Squats - 15x4 - If you know me, you know that I have been known to have squat contests after powerlifting competitions using random people. I have a hard time passing up dares, I won't go into detail. Since we are observing "Social Distancing" You can use anything... Look around the house, you can use your dog, cat, child. Hold in Front of you for a modified front squat or if it is your child, piggy back squats might work best here.


Leg Press 20x3 - Obviously you may not have access to a leg press so you are going to use your couch, love seat or club chair. I literally used my sofa as a leg press during a snow storm a few years back. I wish I was smart enough to video it. Lay on your back with your feet on the underside of one of the ends of the couch and push.


Step-ups - 15x4 each leg. Do 15 reps on one leg then switch 15 reps on the other leg, Repeat. Now, I used my coffee table, (Sorry Jim) you may not want to do that, but look around the house, I am sure you are going to find something. If you want it to be more challenging: Step-up and then step back into a reverse lunge.


Walking Lunges - 20x4 each leg. - If you would like to add weight.... fill up two water jugs.


Single Leg Hamstring Pulls - 15x3 each leg. When I tore my ACL one of my rehab exercises was to pull myself around on a stool (or chair w/wheels) one leg at a time. There was a 17 yr. old boy in rehab with me at the time that also tore his ACL and we would race each other. So much fun!


Single Leg Calf Raises - 20x3 each leg. Stand on the edge of a step.


I hope this helps! Please let me know if there is a particular body part you would like an alternate exercise for and I will do my best to accommodate you.


Hopefully this will be over soon and no one that you love is effected by the coronavirus. I do believe if we all do our part and keep ourselves out of harms way, we will be back up and running in no time!


We really do miss you all!


Janel




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