There are actually only two methods I am coming out of this self-quarantine: super-ripped or in dire want of a food plan. Because the coronavirus outbreak leaves tens of millions of people hunkered down at home and state-wide lockdown orders close all nonessential companies. Many people are left with out entry to our standard gyms, exercise studios and even parks.

Switching to a house exercise routine is not simple , it takes some space and quite a lot of intrinsic motivation. However in light of the COVID-19 outbreak, many health consultants, gyms, apps and studios are doing their part to help us keep in form. And establishing a exercise routine might, most significantly, ease anxiety related to dealing with the pandemic. Staying healthy and in shape while quarantined is completely doable and this information will show you how. Even when you’ve got a small space, no equipment or very little time, there are various great options that will help you train during a quarantine.

Here’s what your 7-Day Workout Plan looks like:

Home Workouts Day 1 :

Bodyweight squats: 20 reps
Push-ups: 10 reps
Walking lunges: 10 each leg
Dumbbell rows 10 each arm
Plank: 15 seconds
Jumping Jacks: 30 reps

Home Workouts Day 2 :

One-legged squats – 10 each side
Bodyweight squats: 20 reps
Walking lunges: 20 reps (10 each leg)
Jump step-ups: 20 reps (10 each leg)
Pull-ups: 10 reps
Dips (between bar stools): 10 reps
Chin-ups: 10 reps 
Push-ups: 10 reps
Plank: 30 seconds

Home Workouts Day 3 :

Bodyweight squats: 20 reps
Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
Reverse crunches: 10 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Home Workouts Day 4 :

1. Single Arm Dumbbell Snatch 
2. Single Arm Dumbbell Snatch 
3. Split Lunge Jumps
4. Push Ups
5. Sumo Squat 
6. Plyo Squat Jack
7. Tricep Extensions 
8. Dumbbell Overhead Pull 
9. Chest-to-Floor Burpees

Home Workouts Day 5 :

Traditional ab Crunch 10
V-Up 10 each side 
Bridge 10
Back Extensions 15
Squats 10-12
Bench Press 10 
Pulldown 10 
Military Press 10 
Upright Row 10
Triceps Pushdown 10-12 

Home Workouts Day 6 :

Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

Blast-off push-up
Squat thrust
Pendulum lunge
Mountain climber twist
Pause squat
Plank up to frogger

Home Workouts Day 7 :

Bear Crawls With Pushups 10
One Leg Deadlift 10 each leg
Wall Sit With Knee Lifts
Dips with Leg Extensions
Burpees