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At-Home Workouts Due to COVID-19

Due to the pandemic crisis that has caused the year 2020 to seem like a bad dream or a extremely long horror movie, many of us lost a sense of freedom. Having a scapegoat to release stress or a place to go to feel a part of a community was very much taken away from us the past several months.

One of those things I have noticed as a personal trainer has been the unavailability to go to the gym. Although you can make due with at-home workouts and going for runs, there is still that lack of a community and freedom.

As a trainer, I have been helping tons of people around the world with filling that void with at-home virtual workouts and continuing to maintain a routine.

When the pandemic began, a lot of clients had the same mentality. “Am I going to lose all my progress?” And this goes for anyone that was making progress thus far in years or months or even weeks for those who just began their fitness journey.

I tried my best to assure people that they were able to continue their fitness journey in any place. I hosted live virtual Zoom meet-ups to teach “classes” to hold clients accountable.


Keep yourself accountable with these at-home workouts


Please feel free to follow my fitness Instagram page to see more at-home/gym workouts and clients before and after progression pictures @joelllllle. You will also have full access to my website and my nutrition recipe book.

The recipe book will give you access to healthy meals you can make for breakfast, lunch, dinner, snacks and desserts! I will definitely make a separate article explaining macro calorie counting and a sneak peak of my favorite healthy recipes to make as well!


Upper Body:

Remember to move quickly between exercises when doing a superset (a superset is when you do two exercises back-to-back with little to no rest between them) and try to have no longer than 60 seconds rest between sets.

A1. Dumbbell Shoulder Press (standing) 4 rounds, 10 reps

A2. Dumbbell Arnold Press (seated) 4 rounds, 8 reps

B1. Dumbbell Lateral Raises 4 rounds, 12 reps

B2. Dumbbell Tricep Press 4 rounds, 10 reps

C1. Dumbbell Overhead Tricep Extensions 4 rounds, 12 reps

C2. Plate Tricep Dips 4 rounds, 12 reps

D1. Dumbbell Bicep Curls  3 rounds, Drop Set, 8, 10, 12


Lower Body:

Remember to move quickly between exercises in supersets (A1, A2) and have no longer than 60 seconds rest between sets.

A1. Banded Dumbbell Hip Thrusts 3 rounds, 10 reps

B1. Dumbbell Frog Pumps 4 rounds, 12 reps

C1. Dumbbell Split Squats 4 rounds, 10 reps E/L

C2. Banded Kickbacks 4 rounds 10 reps E/L

D1. Banded Wall Sit Abductors 4 rounds, 60 seconds

D2. Frog Kicks 4 Rounds, 15 reps


Full Body:

50 seconds on, 10 seconds off. 60 seconds rest in between each set

A1. Dumbbell Squats 4 rounds, 50 seconds

A2. Dumbbell Shoulder Press (standing) 4 rounds, 50 seconds

A3. Dumbbell Sumo Deadlifts 4 rounds, 50 seconds

A4. Dumbbell Bent Over Rows 4 rounds, 50 seconds

A5. Box Jumps 4 rounds, 50 seconds

A6. Plank 4 rounds, 50 seconds

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