A Beginner’s Guide to a Quarantine Workout Routine

Ready, get set, sweat!

Even though the gym and fitness studios you frequent have closed their doors, there are still plenty of ways to clock in exercise without having to face the outside world.

With free YouTube channels, social media live streams, plus on-demand classes, you’ll be making the transition to home workouts in no time!

WARM UP

Warming up is one of, if not the most important part of working out. Jumping right into a workout without warming up is like taking a shower fully dressed, ya just don’t do it!

Some of my favorite warmups? That would be stretches and song workouts. Stretching is pretty self-explanatory: you try gently bending and flexing your limbs. With song workouts, they’re just short and sweet exercises to any song you like. Feeling some Adore You by Harry Styles, Scrubs by TLC anything Fergie, or maybe some Eminem, any beat that moves your soul will do! 

These mini song workouts can slowly get you into the mindset for exercising. Best part is that you’ll be better prepared for a more intense workout while rocking to your favorite jam!

One of my favorite YouTubers who does song workouts is MadFit. They’re between 2-3 mins (the length of a song) but if you really want to up your warm-up game, try her 15 min dance party workout!

WORKOUT

PRE-MADE ROUTINE

Now, depending on how far you’d like to take this home fitness thing, as in you like to go with the flow or are a bit more my preference which is specific days that target different sections of your body… there’s a routine for that!  I found my sweet spot by working out 3x a week (Monday, Wednesday, Friday) for 30 mins 1 hour; Mondays and Fridays are legs and glute days while Wednesdays are arms and abs day. Depending on how tired I am, I’ll throw in a HIIT (High-Intensity Interval Training) workout too – why not!

But if you’d rather follow a pre-made fitness routine, some of my favs in this category that is specially designed for quarantine times are:

• Blogilates’ 14-Day Quarantine Workout Plan
• Vicky Justiz’s 21-Day Quarantine Workout Challenge

ABS

It’s abs day! Can’t say I have a big cheesy grin on this day but it’s also not my least favorite either.  I reserve that for my Achilles heel…arm day. I’d like to think I have a pretty strong core so I tend to keep this workout time more on the short side.  

My Favorites:

• Alexis Ren’s 10 Min Ab Workout

Not gonna lie, the first time I did this I was p-a-n-t-i-n-g! After refusing to be beaten by my tummy and committing to doing this every week for a month, it still has me questioning my sanity but it starts to feel a little easier albeit with a side of a good burn

• Pamela Reif’s 10 Min Six Pack Workout

This is super challenging, quick, and intense… no matter how many months you’ve been at it. Without fail, I still feel the fire in my tum, which while uncomfortable, lets you know it’s working.

ARMS

I absolutely dread arm day because I have no upper body strength whatsoever. I’m talking can’t do more than 5 push-ups no upper body strength at all and that’s despite playing volleyball for 10 years. You know that’s an all arms sport right? 

All the same, I do exercise my arms in between each of my ab workouts. 

My Favorite:

• Holly Dolke’s Tone Arms Workout

Hands down the best arm workout video on the internet. Holy heck did this one hurt. Most of her workouts are pretty intense but this one will have you questioning your very existence. Why am I doing this again? Oh right, for the toned arms! Granted I might have shed a tear or two, but at least I saw prominent changes within 2 weeks!

LEGS

Thank you former volleyball coaches for the intense leg day training! Leg and glute days are some of my favorite workout days, not only because they feel a little easier (previous training) but there’s something empowering about getting your legs and booty in shape. 

My Favorites:

• Mad Fit’s 20 Min at Home Leg Workout

Given that we can’t go to the gym, I love that 90% of Maddie’s workouts require absolutely no equipment. Don’t be fooled though, using only your bodyweight get ready for your legs to start shaking halfway through because this one is killer!

• Mad Fit’s Toned Legs & Round Booty

I tend to do this one when transitioning to glutes since it targets both areas. Why not kill two birds with one stone?

GLUTES

Who doesn’t want a more toned booty? Butt workouts are all the rage and gosh dangit’ I’m jumping on the trend too! 

• Pamela Reif’s 10 Min Booty Activation

What I love about this workout is the optional resistance band component which ups the intensity (especially if you choose the hard resistance).

• Blogilates’ 20 minute Glutes Isolate

If I’m looking for an easy way out, this workout is perfect. It’s easy, it’s slow-paced, plus the constant motivation from Cassey (the instructor) helps me endure the whole twenty minutes.

COOL DOWN

After an intense workout, cooling down is an essential part of completing your workout. Without it, you’re not allowing your heart rate, blood pressure, and breathing to return to normal, which is key for recovering and relaxing after exercising.

My Favorite:

• Chloe Ting’s 10 min Full Body Cool Down Stretches for Recovery & Flexibility 

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Feeling like getting your workout on? Check out some of my other fitness-related articles!

• Staying Fit During the Holidays
• 5 Ways to Stick to a Fitness Plan

How do you quarantine workout?