A Celebrity Trainer's 5-Day Quarantine Workout

By Oscar Smith May 28, 2020 6:57pm

While we continue to stay at home, many of us find ourselves looking for different workouts that will keep us moving and achieving our fitness goals. I have created a workout plan that will allow you to easily exercise at home. This is a five-day routine in which you will work out two days and rest one. All you need is enough space, five, 10, and 15-pound dumbbells, and the motivation to exercise. Before you start working out, remember to do basic stretching exercises that will allow your body to warm up. Remember to take 10 second rests between each set, as well.

Day One: Repeat Circuit Three Rounds

Lateral raises: 5-pound dumbbell - 15 reps; 10-pound dumbbell - 12 reps; 15-pound dumbbell - 8 reps
Full sit-ups: 25 reps
Military press in squat stance: 5-pound dumbbell - 20 reps; 10-pound dumbbell - 15 reps; 15-pound dumbbell - 12 reps
Leg lifts: 25 reps
Pec deck in squat stance (don’t forget to squeeze your chest): 5-pound dumbbell - 20 reps; 10-pound dumbbell - 15 reps; 15-pound dumbbell - 8 reps
Toe touches: 25 reps.
Dumbbell curls (wrists facing outward, elbows locked at the side): 15-pound dumbbell - 15 reps; 10-pound dumbbell - 10 reps; 5-pound dumbbell - 25 reps
Hip raises: 25 reps
Above-the-head lateral negatives. Keep your arms straight up above your head, lower them in front of you, then, down, and repeat: 15-pound dumbbell - 12 reps; 10-pound dumbbell - 10 reps; 5-pound dumbbell - 20 reps
Mountain climbers: 30 seconds
End with a quick stretch.

Day Two: Repeat Circuit Five Rounds

Flys: 10-pound dumbbell – 15 reps
Chest press lying down: 10-pound dumbbell - 15 reps
Elbows 90 degrees, push arms straight up then back to 90 degrees: 10-pound dumbbell - 15 reps.
Repeat the same three exercises, but with 15-pound dumbbells.
Pushups: 25 reps
Squats: 25 reps
Donkey Kong (keep knees bent and waist at 90 degrees): 10-pound dumbbell – 15 reps
Squats: 25 reps
Decline pushups: 25 reps
Boxer sit ups (do a full twist bringing opposite elbow to opposite knee): 25 reps
Bent over row (45-degree waist bend and neutral neck): 15-pound dumbbell - 12 reps
Good mornings: 15-pound dumbbell - 15 reps
One-arm row: 15-pound dumbbell - 15 reps on each side
Double crunch (knees and elbows come together): 15 reps

Day Three: - Rest -

Day Four: Repeat Circuit Five Rounds

Alternating lunges: 5-pound dumbbell - 1 minute
Plank rocks: 45 seconds
Reverse lunges: 15-pound dumbbell - 1 minute
Bend and touch the floor with weights: 15-pound dumbbell - 15 reps
Jumping Jacks: 1 minute
Side lateral raises: 15-pound dumbbell - 1 minute
Calf raises (with weights above head): 15-pound dumbbell - 25 reps
Jumping Jacks: 1 minute
Bird Dog: 5-pound dumbbell - 15 reps
Jumping Jacks: 1 minute

Day Five: Repeat Circuit 3-5 Rounds

Pushups: 25 reps
Squat press: 15-pound dumbbell - 15 reps
Sit ups: 25 reps
Curl ups (wrists facing outward, elbows locked at the side): 10-pound dumbbell - 25 reps
Hammer curl to an above-head press: 10-pound dumbbell - 15 reps
Squat jumps: 1 minute
Squat thrusts in pushup position: 1 minute
Side lateral raises (let the weights touch above your head): 10-pound dumbbell - 15 reps
Front lateral raises: 10-pound dumbbell - 15 reps
Bent over rows: 15-pound dumbbell - 15 reps
Chest press: 15-pound dumbbell - 15 reps
Hammer curls: 15-pound dumbbell - 15 reps
Lunges: 8 on each leg
Sit up to standing: 15 reps
Set the dumbbell on the left side and pull it to the opposite side with your right arm. Do this back and forth with each arm: 1 minute.
Pushups: 25
Military press: 10-pound dumbbell - 15 reps
Opposite toe touches: 10 reps each side
Arms straight in front with open hands, push them all the way out, then back in front of you: 5-pound dumbbell - 15 reps
Dumbbell to your chest, push straight out then back in: 15-pound dumbbell - 10 reps
One arm bent over row: 15-pound dumbbell - 15 reps
Dumbbell at your side, turn the weights up and down: 45 seconds

This routine will allow you to continue moving and seeing the changes in your body. Remember to always go at your own pace, warming up before you start, and stretch once you are done working out. Give this routine a try, and get one step closer to your fitness goal.