Getting Lean in Quarantine


Ashlee Santos

“With every push-up came a slice of cake,” says SHS freshman Gwyneth Boatwright. It’s safe to say we all indulged a little during this quarantine, and unfortunately, most of us are still  stuck at home. That also means nearly all of us haven’t done much physical activity during this unprecedented time. Fortunately, that can be fixed with a little bit of time and effort at home. 

While you may not make it into the Guinness World Record for The Strongest Human, here are just a few quick and easy workouts to stay fit from the comfort of your home.  Remember, to always stretch before starting any physical activity in order to avoid injury.

For workout one, target your core.  Not to be that person, but if your abs don’t burn a little, you’re not working hard enough.  Do four rounds of:

  • 30 sit-ups
  • 30 second hollow hold
  • 30 push-ups
  • 30 squats (feel free to add a resistance band for a more intense squat)
  • 30 glute bridges

For workout two, you’re going to feel this one more in the shoulders. Since your shoulders may hurt, you might not be able to lift your fork to eat that slice of cake like Gwyneth.  Once again, do four rounds of:

  • 30 second plank hold
  • 15 push-ups 
  • 15 squats
  • 15 tricep dips (using a bench or chair)
  • 15 sit-ups 
  • 30 second hollow hold

For workout three, challenge yourself by doing more repetitions with each new set.  See how far you can go.  Start with:

  • 20 squats
  • 10 sit-ups
  • 15 push-ups

Don’t forget to increase your repetitions by 5 or 10 each set to increase the challenge.  

If you feel up for something different, there are many resources to visit.  Nike Training Club App and FitOn App are great applications that are easy and simple to use from home. They are both offering full access to their apps during the pandemic, so take advantage of this opportunity! 

If you are more of a visual learner, visiting the Planet Fitness channel on YouTube provides a follow along and allows you to go at your own pace.  Yoga online is a relaxing workout.  You can find yoga techniques and videos through YouTube or researching the right yoga app for you.

No matter which workout you choose, if you don’t put effort in, it is pointless. Remember: no pain, no gain.  While a no pain no gain attitude is motivational, it is also important to know your limits. 

These quick and easy workouts are a starting place  to help you ease back into staying fit.  As you progress through these, you can alter them as you want or even find harder, more intense workouts you can do from home. 

While this might be a way for some of us to ease back into shape, the pandemic is also an opportunity for some to get into working out for the first time. If these workouts seem too difficult your first go around that is alright. We all have limits and all limits differ; do not get discouraged. Remember that even if you fail you always have something to gain.

Just remember to think of yourself as a hamburger. You may be asking “Why would a hamburger workout?” and the answer is obvious; to get those buns.