Quarantine Life
So you've gone and got yourself exposed to COVID and you're stuck at home, that sucks. Below are the gym guidelines to return and 10 Days worth of Home Workouts to keep you moving.
Gym Guidelines:
When you can't come to the gym:
- You spent 15min or more maskless with someone who tests positive within 3 days of that meeting (ie: dinner or spending time at someone's home or a bar or you go on a long maskless walk with them. They test Monday and you see them Wednesday and they're results are Positive Thursday...yup, you need to quarantine.)
- You get a test but don't have the results yet. The only reason TO test is bc you think you might be positive...let's stay out of the gym till we know for sure.
- You have a positive test.
- You have symptoms and think you're sick, COVID or otherwise flu like.
When you can come back:
From Exposure: 7 Days after being exposed to someone if you're feeling ok.
From Positive Test: 10 Days after your positive test and with a negative test.
Workouts:
Day 1
5 Rounds
10 Burpees
15 Sit Ups
20 Air Squats
Day 2
15 AMRAP
30 Push Ups
30 V- Ups
30 Lunges
Day 3
50-40-30-20-10
Mountain Climbers
Double Unders (2x Singles)
Day 4
21-15-9
Burpees
Box Jumps
- then -
9-15-21
Thrusters (Plate, DB, Backpack, 20-45lb Load)
Burpees
Day 5
20 AMRAP
50 Jumping Jacks
50 Cross Crawls
25 Dips
25 Ground to Overhead
Day 6
3 Rounds
20 Burpees
15 Split Squats (each side with Load)
5 Wall Climbs
Day 7
2 Rounds
100 Air Squats
75 Sit Ups
50 Double Unders
Day 8
14 AMRAP
7 Ground to Overhead (Touch and Go as heavy as you can or have)
14 dips
21 Weighted Step Ups
Day 9
Not For Time
3 Rounds
20 SA DB Upright Rows (each)
20 SA DB Bent Over Rows (each)
20 Kneeling SA Press (each)
20 Curls (each)
Day 10
20 AMRAP
100 Single Jump Ropes
50 Lunges
25 Burpees