Hi everyone, wanted to share the first of several at-home workouts!

This is a bodyweight workout than can be done anywhere with no equipment. The design I have here is great for beginners, but with the progression suggestions I mention, it can be turned into a very intense session. It can take anywhere between 20-40 minutes. Give yourself 48 hours of recovering before repeating or progressing the workout.

Feel free to post comments if you did the workout, any progressions you made, or how you felt! Let’s keep us all motivated and accountable together!

Please make sure you follow my form directions and always be mindful of any medical restrictions you may have. Listen to your body. If something doesn’t feel safe, don’t push through. I will list the full description here as well.

Sidenote – with so many people quarantined, you’re probably seeing an endless stream of at-home workout ideas. There are some great ones out there, but make sure you only attempt workouts performed and designed by a certified fitness professional, preferably someone you know. All these ‘lists’ and ‘challenges’ going around are often random, illogical programs that sound exciting, but are created by individuals who have no business doing so, often putting people at serious risk.

Anyway, here is the workout list. All exercises will be 30s work, 30s rest, two sets.

1. Squats
2. Knee push-up
3. Lunges (one side)
4. Kneeling arm raises
5. Lunges (other side)
6. V-hold
7. Superman

You can progress by adding weights, changing body positions, increasing speed, extending exercise duration, adding sets, reducing rest periods, and adding super-circuits at the end. Watch the video for details.

Good luck!