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Home Workout Routine

Coronavirus home workout routine

So you’re stuck at home.  Anxiety and stress are high.  You need to try and conserve your food supply to minimize trips to the outside world.
What better time than now to start working on your health and fitness with a home workout routine.

I know there’s a lot of people posting quick little fitness routines on Instagram and Facebook right now and those are all amazing. But I wanted to design a simple program that you could use multiple times a week to start building strength and losing weight progressively.  

Before we get into the workout routine, let’s talk about why this is important, now more than ever.  

Anxiety and Cortisol

As a human, your body releases cortisol when it is under any stress.  It’s important for your body to deal with stressful situations.  But as your brain triggers this hormone, your body is designed to use it to fight or flight.  

However, in our new modern world cortisol is released and our reaction is to sit there and be anxious/depressed.   When cortisol levels are too high for too long, this hormone can hurt you more than it helps. You need to simulate the fight or flight to expend it, aka exercise.  

Exercise can help reduce these levels of cortisol. And it will stimulate the production of endorphins, a chemical in the brain that acts as the body’s natural painkiller and mood elevator.  So not only will it help you relax and fight off depression, you’ll help mask any little pains you had before exercising.

The Home Workout Routine  

You should try and dedicate the same time every day that is your fitness time, non-negotiable.  You need to remove all excuses and just get it done. Make sure everyone knows that this is your time and that you are not available. (If you have kids allow for multiple fights, snack emergencies, and potty disturbances)

Having a routine will make it more sustainable and will train your mind to mentally prepare itself for this time every day.  This way you will maximize your adherence which is a top priority and determining factor in your chances of success. 

The Home Workout

For strength training, we will start with bodyweight only.  Nice and simple and anyone can do this at home with 0 equipment.  

gym home workout pictogram

Ok, you do need a chair.  If you don’t have 1 chair, then maybe you should focus on your financial situation first… 

Monday Wednesday Friday Strength

You’ll repeat the same routine 3 times a week.  These will be full-body workouts that will help your muscles adjust to working out and slowly build up and tone.  

It might seem repetitive but you could easily do this workout and keep gaining muscle for a year.   

Hitting your whole body 3 x a week will give you some good progressive growth for a long time.  You can easily keep this workout routine until you eventually get some equipment and start building a home gym.  

For the first two weeks, only do 2 rounds.  On the third-week add a third-round as your body will be able to accept more volume. 

Barbell Sanctuary Coronavirus Quarantine Home Workout

2 to 3 Rounds 

Jumping Jacks  20 to 50 Use these for your warm-up set.

Push-Ups: 5 to 10 Modified movement is push-ups from the knees.  If you can’t do 10, try to equalize the sets, like do 3 sets of 6.  Then the next time you try and do 7,6,6 then 7,7,6 then 7,7,7 and so on as you move up.  

Air Squats:  5-10  Try and bring your upper leg parallel to the ground.  If you can’t, go as low as you can. Modified movement is to sit in a chair, and get up again.

Chair Dips:  5-10 Modified movement is to bend the knees and bring your feet in to help with the weight.

Reverse Lunge:  8-12 Each leg, so a set is 16 to 24.  Try and touch your knee to the ground.  Modified is to go halfway. 

Plank Hold: 30 sec to 1 min  Modified movement is to put your knees on the ground and build up strength from there.  

Rest 1 min between each set.  Once you are done, do another round.

Video Demonstrations of home workout

 If you want to see how to do each exercises, I demonstrate all of them in the video bellow. It’s less than 10 minutes and I even give you the modified demos as well.

Keeping a Log Book

Since you will be doing this routine 3 times a week, it’s very important to keep a logbook.  If you track what you did last time, then you will know what to try and beat during your current workout.  

It’s You VS You

it's you vs you

It’s also nice to look back and see your progress over time.

Time For Cardio

On the days that you are not strength training, you should do some light cardio.  I recommend just walking.  

The reason for this is that walking is not very taxing on the body and it won’t spike your hunger.  Walking will actually help you recover by improving blood flow through your muscles.  

If you have a treadmill, you can do this while watching Youtube or Netflix and time just flies by.  Try and work up to an incline of at least 4 degrees to simulate walking outdoors.

If not, then a simple 30 to 40-minute walk outside will do the trick.  As long as you are not walking into crowds of people, then you should be fine to just walk outside alone.  

Also, it’s great for your heart and lungs.  So try and be active every day if you can. Keeping it light on non-strength training days.


I know this might feel like a lot but try to think of it as just 20 or 30 minutes out of your day.  If you can get into the routine of doing it, you will see progress. I promise you that.  

So give this a try.  If you like the program or have any questions, ask me in the comments.  

If you want to progress to a more detailed program I  also do 1 on 1 online coaching.  You can also email me at [email protected]

Once you start seeing the results the motivation will come!

Here are a few more reference videos to help.

Meal Prep Video

Calorie Counting Video

Setting Goals Video