A Celebrity Trainer's 5-Day Quarantine Workout

Photo Credit: svetikd/Royalty-Free/E+/Getty Images

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.


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