Quarantine Workout

By Jakob Salao, Sports Editor

Courtesy of PURE CALISTHENICS

Whether you’re an MVP-level athlete or just someone looking to keep active during this quarantine, here are a few workouts that anyone can do!

Now turn up your favorite workout soundtrack, do plenty of stretches, drink lots of water, and let’s get to work!

Recommended Warm-ups:

• Stretch arms and legs for at least 10 minutes

• Jumping Jacks x 10

• If possible, take a quick jog outside

• A few more quick stretches and now you’re ready to get started!

Beginner (30-45 second rest between each set):

• Warm-up

• Push-ups x 5-10

• Sit-ups x 10-15

• Squats x 10-15

• Plank x 20-30 seconds

• Lunges x 20-30 seconds

• Push-ups x 4-8

• Cool-down

  • Stretch arms and legs

  • Ice any sore muscles

Intermediate (20-30 second rest between each set):

• Warm-up

• Push-ups x 10-15

• Crunches x 20-25

• Lunges x 30-45 seconds

• Bicycles x 20 (Hold each leg for 5 seconds)

• Diamond Push-ups x 5-10

• Plank x 45-60 seconds

• Squats x 15-20

• Triceps dips (use a chair, table, etc) x 15-20

• Crunches x 15-20

• Squat jumps x 10-15

• Cool-down (Reference beginner portion.)

Challenging (20-30 second rest between each set):

• Warm-up

• Push-ups x 20

• Squat jumps x 20-25

• Crunches 30-45

• Bicycles x 30 (Hold each leg for 5 seconds)

• Triceps dips (use a chair, table, etc) x 20-25

• Jumping lunges x 20

• Burpees x 15

• Planks (Center: 30 seconds Right: 20 seconds Left: 20 seconds Center 20 seconds)

• Diamond push-ups x 10-15

• Lunges x 30

• 6 inch leg lifts x 45 seconds

• Push-ups x 10

• Crunches x 10

• Wall-sit x 45-60 seconds

• Cool-down (Reference beginner portion.)