Well, we’ve wrapped up week one of the stay-at-home executive order.  It has been interesting.  This is truly unlike anything I’ve ever seen before.

I’m not going to get into my thoughts and opinions on the whole thing right now.  There are plenty of people doing that.  But, let’s face it.  We’re home.  For weeks.  And we’ve got to stay busy and stay active to stay sane!

I’m a very self-motivated person to begin with, and my main job is “stay-at-home mom,” so this is not that far outside of normal life for me.  However, I do enjoy the gym, and go there several times each week, generally in the mornings before my kids get up.  Well, that ship sailed, so I’m very, very thankful that I have what I need for a pretty decent home gym.  (If you want to see my go-to equipment list for a minimal but fully functional home gym, click here.)

Even if you’re not typically a “gym rat,” what better time to start a workout routine?

Here’s what you’ll need for equipment:

• Dumbbells (or something heavy)–I have a set of adjustable dumbbells that I really like, but you can find something heavy in your house.  (A facebook friend of mine did a whole workout the other day with a pack ‘n play!  Genius!)  I’ve used paint cans, water jugs, and tiny humans for workouts on vacation.  Get creative!
• A step, a stair, a bench, or a (carefully placed) chair!

A few notes about the workout:

• I’ve included the weights of my dumbbells for your reference, but feel free to adjust up or down. You want to make sure the last couple exercises of your last set are very challenging.  If, at any time, your form starts to fall apart, drop the weight before finishing.  Very important!
• This workout is 3 supersets (3 sets of 2 exercises each to be completed one right after the other).  If you’re new to this, I’d probably start with just 2 rounds of each superset.  I typically do 4 rounds of each superset for a total of 24 total sets.
• Feel free to modify any plyometric (read: jumpy) exercises, particularly if you have unhappy joints or are new to working out.  (Example: perform single leg step ups instead of the stair jumps and air squats instead of the criss cross squat jumps.)

Superset #1: Dumbbell Front Squats + Stair Jumps

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• I perform 12 reps with 25 lb. dumbbells.  Go heavy if you can do that with proper form.
• Think about sitting your butt back, not down.
• Knees stay behind toes.
• Chest stays high, pointing forward, not down.

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• I perform 20 repetitions.
• Stay light on your feet, keeping your knees behind your toes.

Superset #2: Goblet Squat & Pulse + Plyo Ski Lunges

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• I perform 12 reps with a 30 lb. dumbbell.
• Feet are wider than shoulder width apart; knees are still tracking behind toes.
• Chest stays lifted, pointing forward.

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• I perform 24 reps (12 per leg).
• Push off with your front foot to switch legs.

Superset #3: Single Leg Romanian Deadlifts + Criss Cross Squat Jumps

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• I perform 10 reps per leg with a 15 lb. dumbbell.
• Only go as deep into this as you can go with good balance.  If you’re wobbling, don’t go back and down as far.

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• Burnout time!  I perform 24 repetitions for this one.
• I alternate which foot is in front with each repetition, but you don’t have to.
• Sit hips back as you go down into the squat and push them back forward as you come up.  This is where you’ll find the power for this exercise.
• Chest stays lifted, pointing forward, not down.

Well, that’s a wrap!  Good luck, everyone!  Stay sane (and sweaty!) at home.  🙂