A Quarantine 15 Workout - Prevent That Weight Gain at Home!

A Quarantine 15 Workout - Prevent That Weight Gain at Home!

ProsourceFit Blogging Team |

Quarantine workout - 2900

We’ve all heard about the “freshman 15”.  You know, when you go to college and experience a drastic change of environment and routine and put on a few extra pounds.  

With the stay-at-home orders happening all over the country, we are experiencing the same thing except now it is the “quarantine 15”.  When trying to figure out what things to do while in quarantine, working out should be at the top of your list.  

There are plenty of exercises that burn calories and do not require any gym equipment. For the ones that do, you can use items around your house.  That is how we developed our “Quarantine 15” workout, so you can keep fit and healthy while you can’t be at the gym.

Below you will find three workouts including:

Exercises using the furniture you have around your home:

Kitchen Chair Split Squats

3 sets of 10 (each side)

  1. Push your kitchen chair against the wall so that the seat is facing forward, and your back is facing the seat. 
  2. Place the top of your left foot on the chair. 
  3. Keeping your right knee behind your toes, lower yourself straight down until your thigh is parallel to the floor. 
  4. Push back up.

Couch Kicks

3 sets of 30

  1. Sit on the edge of your couch cushion and tighten and pull your abs towards your back. 
  2. Slowly lean back at about a 45-degree angle.
  3. Flutter kick your legs quickly.

Bed Dips

3 sets of 15

  1. Sit on the edge of your bed with your hands next to your hips. 
  2. Move your hips in front of the bed, bend your elbows and lower yourself down a few inches while keeping your butt close to the bed. Don't lower past 90 degrees. 
  3. Push back up.

Exercises Using Items You Have Around Your Home

Gallon Squats (If available, you can also use a dumbbell or kettlebell)

3 sets of 10

  1. Stand with your feet shoulder-width apart.  Hold a gallon of milk at chest level with both hands. 
  2. Keep your back flat, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  3. Push yourself back up to your starting position.

Potato Sack Twists (If available, you can also use a medicine ball or kettlebell)

3 sets of 15

  1. Start seated on the floor with your legs bent in front of you and lean back at about a 45-degree angle.
  2. Hold a 5 lb. bag of potatoes in both hands at your chest, then twist to the left side, lowering the potatoes toward the ground.
  3. Raise the potatoes and slowly rotate the textbook to your right side, lowering potatoes toward the ground.

Clorox Flies (If available, you can also use dumbbells)

3 sets of 10

  1. Grab 2 containers of Clorox Wipes (one in each hand) and stand with your feet hip-width apart with your knees slightly bent. 
  2. Bend slightly at the hips and let your arms hang straight down from your shoulders with your palms facing your body. 
  3. Raise both of your arms in a "W" shape out to the sides while squeezing your shoulder blades together. 
  4. Lower your arms and return to your starting position.

Exercises Using Just Your Bodyweight

Lockdown Leg Raises

3 sets of 15 (each side)

  1. Lie on your side with your legs extended.
  2. Lift your top leg 45 degrees, and then lower it slowly.
  3. Lift your leg 5 times with your toe flexed, 5 times with your toe pointed, and 5 times with your toe pointed toward the ceiling.
  4. Repeat on the other side.


Social Distancing Standing Crunches

3 sets of 15 (each side)

  1. Stand with your feet hip-width apart.
  2. Place your hands behind your head and hold your elbows wide.
  3. Lift your left knee toward your left elbow while you bend your torso over to the left.


Restriction Renegade Rows

3 sets of 15 (each side)

  1. Start in a high plank position with your feet between hip and shoulder-width apart.  (The wider your feet, the easier this will be.)
  2. Shift your weight slightly to your left side. 
  3. Squeeze your right shoulder blade and lift your right hand toward your chest bending at the elbow.  Your hand should be pulled all the way up to your right chest/shoulder area, and your right elbow should be pointing up towards the ceiling.
  4. Lower your hand slowly back to the floor, returning it to the starting position.

Tip:  You can add dumbbells to make this harder.  

Taking care of ourselves right now is very important, and by incorporating a few of these exercises into your quarantine workout, you can send your extra pounds packing!

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