Use this home workout routine to stay in shape when you can’t make it to the gym.
With COVID-19 exploding throughout the United States (and no end in sight), we all need a backup plan. This home workout was created by ISSA Elite certified trainer, Bo Burkett, and is guaranteed to keep you in shape when time is limited, when your on the road, or when the gym is closed.
Created by Certified Professionals
This home workout plan is designed to target your entire body 3 – 4 times a week. When using this exercise routine you can be confident all muscle groups have been targeted equally and nothing has been left out!
What Equipment Do You Need?
The only thing this home workout routine requires is bands, dumbbells, or a combination of both. That’s it! If you don’t currently have either of these, we highly recommend BodyBoss (Version 2.0), Rubber Banditz exercise bands and PowerBlock Dumbbells for home workouts and training while on the road. They are made extremely well, very easy to pack, and will keep your body in tip-top shape!
Home Workout Routine | Detailed Description
Workout Method and Style
All of the exercises should be completed in a circuit fashion, without any rest in between sets.
Rest, Frequency, and Tempo
REST: Once the circuit is complete, rest 2 minutes and then complete another circuit if you feel you can.
FREQUENCY: This workout may be performed 2 – 4 times per week and each circuit can be performed 2 – 4 times per workout.
TEMPO: Each rep should be performed slowly, taking twice as long to lower the weight as it takes to lift it (Tempo: 2/0/1). NOTE: It is not necessary to train to failure; especially during the first few circuits.
Home Workout Routine | Exercise Description
Join our Facebook Group to download a PDF of the home workout shown below, or watch video descriptions of each exercise and track it all on our mobile app!
Perform 2 – 4 rounds of the exercises below in a circuit fashion. For men, lifting heavier weights for 8 – 12 reps is recommended. For women, lifting lighter weights for 12 – 15 reps is recommended. Of course, everyone should listen to their own body and follow doctor recommendations.
Also, make sure to use this warm-up routine before beginning the circuit.
Exercise
Dumbbell Arnold Shoulder Press
Dumbbell Lateral Raise
Pushup
Stability Ball Crunch
Dumbbell Squat
Dumbbell Forward Lunge
Dumbbell Single Arm Bent Over Row
Dumbbell Overhead Triceps Extension
Dumbbell Alternating Biceps Curl
Dumbbell Single Leg Calf Raise
Dumbbell Straight Leg Deadlift
Elbow Plank
Reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
Max Reps
12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
8 – 12 reps or 12 – 15 reps
Up to 120 seconds
Need Videos or Detailed Descriptions of Each Exercise?
Join our Facebook Group and download the PDF file, or watch detailed videos and track it all on our Mobile App!
