stay fit at home

STAY FIT AT HOME

In the midst of what most certainly are crazy, confusing, stressful and difficult times, I firmly believe that it is of the utmost importance to try and continue to remain focused on your goals, even if you must temporarily alter your approach to obtaining them. As many of us are in quarantine, or simply no longer have access to well-equipped gyms/health clubs, there is great temptation to entirely abandon our fitness and physique transforming regimens.

However, as it is uncertain at this point how long we will remain in crisis, we feel this is not a very good idea. A better alternative is to do the very best you can from home, using anything from your own bodyweight, to some very basic, and easily obtainable pieces of equipment to get in very simple, yet effective training sessions.

And to that end, I would like to provide you with five quick home-based workouts that you can utilize M-F to make sure you remain on point and continue to reap the rewards of the health and fitness lifestyle. Let’s make lemonade out of the lemons we have been dealt. – Coach Eric Broser

Monday: Bodyweight Only Workout

  1. Push-ups: max reps
  2. Squats: 15-20 reps
  3. Close Grip Push-ups: max reps
  4. Alternating Lunges: 10-12 reps per leg
  5. Bench or Chair Dips: max reps
  6. Long Jumps: 10-12 reps
  7. Crunches: 25-30 reps
  8. Calf Raises on Stairs: 20-25 reps
  9. Lying Leg Lifts: max reps
  10. Jumping Jacks: 30 seconds

*This is a “circuit” so try and go from one exercise to the next with no rest (or as little as possible).

*You can run through this circuit 1-5 times depending on your level of fitness and goals.

*If doing multiple circuits, rest for about 3 min in between and perhaps take a few sips of water mixed with your favorite BCAA or EAA mixture.




Tuesday: Exercise Bands Workout

  1. Standing Band Press: 3 x 20
  2. Standing Band Flyes: 3 x 20
  3. Standing Band Rows: 3 x 20
  4. One Arm Band Bent Rows: 3 x 20
  5. Standing Overhead Band Press: 2 x 15
  6. Standing Band Upright Rows: 2 x 15
  7. Standing Band Alternating Curls: 2 x 15
  8. Overhead Band Extensions: 2 x 15
  9. Band Squats: 3 x 20
  10. Band Stiff Leg Deadlift: 3 x 20

*For the standing press, flyes and rows, find something sturdy that you can wrap the bands around to help create the proper resistance.

*Take about 45-60 seconds between sets.

Wednesday: DB Workout

  1. Superset: Lying DB Press/Two DB Bent Row (palms face back) …3 x 10-12 each
  2. Superset: Lying DB Flye/ Two DB Bent Row (palms face inward) …3 x 10-12 each
  3. Superset: Seated DB Press/DB Zottman Curls…2 x 10-12 each
  4. Superset: Standing Side Lateral/Lying Two DB Extensions…2 x 10-12 each
  5. Superset: Alternating Reverse DB Lunges/Crunch Holding DB on Chest..3 x 13-15 per leg/max reps
  6. Superset: DB Stiff Leg Deadlift/Seated Knee Raises with DB Between Feet…3 x 13-15/max reps

*Rest 1-2 minutes between supersets.



Thursday: Medicine Ball Workout

  1. Chest Throws Against Wall: 20 reps
  2. Pullover: 20 reps
  3. Squat Jumps: 20 reps
  4. Overhead Throws: 15 reps
  5. Floor Slams: 15 reps
  6. Split Jumps: 10 reps per side
  7. Backward Throw: 15 reps
  8. Lateral Bounds: 15 reps per side
  9. Russian Twist: 20 reps per side
  10. Chest Throw Sit Up: 20 reps

*This is a “circuit” so try and go from one exercise to the next with no rest (or as little as possible).

*You can run through this circuit 1-5 times depending on your level of fitness and goals.

*If doing multiple circuits, rest for about 3 min in between and perhaps take a few sips of water mixed with your favorite BCAA or EAA mixture.

*If you are unfamiliar with these movements they can be found here: www.exrx.net

Friday: Kettlebell Workout

  1. Two Arm Overhead Swing: 2 x 20 reps
  2. Deadlift: 2 x 13-15
  3. Farmer’s Walk: 2 x 50 steps
  4. Goblet Squat: 2 x 13-15
  5. Single Arm Cleans: 2 x 10-12 per side
  6. Overhead Split Squat: 2 x 10-12 per side
  7. Alternating Swing Catch: 2 x 13-15 per side
  8. Bent Knee Windmill: 2 x 8-10 per side

*Rest 1-2 minutes between sets.

*If you are unfamiliar with these movements they can be found here: www.exrx.net

These routines are meant as examples of what you can do at home to get in some great workouts. Of course, feel free to modify based upon your own level of fitness, equipment available, time limitations and goals. The main thing I wish to get across to everyone is that it is important do the best you can to stick to your program and remain positive in these tough times.

Eric Broser aka “Merlin”
-CEO B Built International www.broserbuilt.com
-Team ALLMAX www.allmaxnutrition.com
-GASPofficial Ambassador www.gaspofficial.com
-Creator of the SPEC™ESPX2™FTX2™, PRRS™, FDFS™ and O-Bey-6™ Training Systems
-Watch “B Built By Broser” only on Jay Cutler TV
-Follow me on IG – @coachericbroser