Apartment Friendly Workouts ( Noise and Equipment Free)
Look for apartment friendly workouts here for those who don't have equipment and want to limit the distraction for their roommates and those they share communal walls with.
Workouts and Recipes
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Warm up: lateral skaters x 2min (alternate= lateral steps x 2 min)
Squat + Cross crunch x 20 (alternate= squat only or 45 degree squat)
Plank walkouts (Inchworms) + pushup x10 (alternate= plank walkout without push up)
Quad power squats x 25 (alternate= 45 degree squat)
Tricep dips + Toe taps x 12 (tricep dips while seated)
Curtsey lunge + squat x 10 each side (alternate= curtsey lunge without squats)
Repeat 4-6 times
*Challenge* make it an EMOM workout
Warm up:
Shoulder extension circles x 2 min
Shoulder abduction circles x 2 min
Push up + side plank x 10 each side (alternate= knee push ups w/knee side plank)
Tricep push ups x 15 each side
Plank shoulder taps x 10 each side (alternate= plank only or knee plank with shoulder taps)
Tricep dips x 20 (tricep dips while seated)
Single arm bicep door pull through x 20 each side (alternate= weightless bicep curls with 5 second contraction)
Repeat 4 times
Warm up:
EMOM: 25 squats x 4 minutes (alternate: mini squats 4x25 with rest break in between)
Squat + lunge power combo x 10 (alternate: mini squats x10, followed by lunges x10)
Narrow power pulse squat x 25 (alternate: mini narrow squat)
Single leg supine bridges x 10 each side (alternate: double leg supine bridge)
Reverse lunge to forward lunge heel tap x 20 each side (alternate: alternating reverse lunge)
Single leg RDL x 15 each side (regular RDL’s)
Quadruped glute kickbacks x 20 each side (alternate: quadruped leg extension heel taps)
Wall squat x 1 minute (alt: mini wall squat)
Repeat 3 times
Weekly Workouts
Weekly Workouts provided by our certified personal trainers at URecFit and Wellness. These are not meant to be completed every day of the week, but can be completed safely up to three times a week.
Circuit 1: 3 rounds, 30 sec rest between rounds
Squat 12 reps
Pushup 15 reps
Hamstring curls (using a ball, sliders, or a towel on a hard floor) 10 reps
Side plank 30 sec each side
Circuit 2: 3 rounds, 30 sec rest between rounds
Alternating lunges 12 reps each leg
Bent over row (using weights, soup cans, anything heavy) 10 reps
Single leg glute bridge 12 reps each leg
Shoulder tap plank 45 sec
Finisher: repeat 3x, 1 min rest between rounds
Mountain climbers 1 min
Wall sit 1 min
Circuit 1: 3-4 sets - 30 sec rest between sets
1) Stationary forward and reverse lunges for 45 seconds each leg
- Bring one foot forward and lunge down then bring that forward foot back behind you and lunge. Repeat this sequence for one side until time expires and switch sides. As an example keep your left foot on the ground and lunge forward with your right foot and then transition into a reverse lunge by bringing that right foot behind you into a lunge position.
2) High knee jog in place for 30 seconds
- Place your hands out, palms down, as if you’re resting your hands on a table and bring one knee up to hit the palm of your hand. At a safe yet challenging speed rapidly alternate the marching motions of this exercise so that you get in as my knee-to-palm taps as possible in the 30 seconds.
3) Push up clocks (12, 3, 6, 9 o’clock) clock wise AND counter clock wise
- Imagine you are the hour hand of a clock on the floor. Complete a push up at the 12 o’clock position then move your body into the 3 o’clock position without moving your feet and repeat a push up. Complete one round clockwise AND counter-clockwise. This may be completed in your knees.
4) Superman hold with snow angels for 30 seconds
- Laying on your stomach, hold your chest up off the ground with both legs still in contact with the floor and use your arms to create a “snow angel.”
- Alternative: If this bothers your lower back do not lift your chest off the floor. Keeping your torso on the floor have your arms straight placed out in front of you so that you create the letter “Y”. Staying in the “Y” position lift those arms off the floor as high as you can and repeat these for 30 seconds.
Circuit 2: 6 sets: 0-10 sec rest between sets
1) Squat to press with weights/objects for 20 seconds
- The weight(s) can be any household object(s) of moderate weight. Not too light!
2) High plank jacks for 20 seconds
- In a high plank position perform jumping jacks with your legs.
3) Plank ups for 20 seconds
- Start in a plank and using only your arms raise yourself into a high plank position. Return back to a plank position again using only your arms. You may do these on your knees.
4) Burpees for 5 repetitions
Dead hang OR Waiter holds (**TO BE PERFORMED AT THE LAST SET OF CIRCUIT 2 ONLY**)
- Dead hang: If you have a bar or any surface you are able to hang from using your hands you will perform a dead hang for as long as you can.
- Waiter holds: If you have no method of performing a dead hang then you will perform waiter holds. Place a moderately heavy object of the same weight in each hand palms up. You will hold your arms up as if you’re doing half a bicep curl. Hold you’re arms in this position for as long as you can. You have the option of holding one large item with both hands versus handling items separately.
Listed below are short videos to help guide you through each exercise:
Stationary forward to reverse lunges: https://www.youtube.com/watch?v=WlGj3ABffAw
High knee jog: https://www.youtube.com/watch?v=kiXoajlAQUo
Push up clocks: https://www.youtube.com/watch?v=Y2oTRppxnL0
Superman holds with snow angels: https://www.youtube.com/watch?v=52w8iADvL8w
Prone Y raises: https://www.youtube.com/watch?v=Xgi0r1pYmvk
Squat to press: https://www.youtube.com/watch?v=91E--2M6zr8
High plank jacks: https://www.youtube.com/watch?v=AYWzX4a84Dk
Plank ups: https://www.youtube.com/watch?v=LICrkuVmD4M
Burpees: https://www.youtube.com/watch?v=TU8QYVW0gDU
Dead hang: https://www.youtube.com/watch?v=RjkVdJaHdZk
Waiter holds: https://www.youtube.com/watch?v=X1ssBUXLG4U
Here is the weekly workout for 4/20/20. Rest 30-60 seconds between each set. If you are looking for more of a cardio and metabolic effect, use a shorter rest interval. If you are focused on mastery of movement, use a longer rest interval and focus on really dialing in your technique with slow and controlled deliberate reps during your sets. Video links have been attached.
1A) Squat Jumps – 3x8 reps
1B) Push up to downdog – 3x10-12 reps
1C) Deadbug – 3x10 reps (each side)
2A) YTWL – 3x20 (5-5-5-5)
- https://www.youtube.com/watch?v=tbvq18eKJ5Q
- Use soup cans as resistance if needed
2B) Push Up – 3 sets AMRAP
- Hold the bottom portion of the rep for 10 seconds and work up to as many reps as possible
- Use an ELEVATED surface if needed
2C) Walking Lunge 3x20
Weekly workout 4/27
Warm up thoroughly before beginning this workout.
Circuit 1: 50 sec work, 10 sec rest (repeat 3x)
- Squat pulses (https://www.youtube.com/watch?v=N4fzbBv4BFI)
- Plank drag (https://www.youtube.com/watch?v=T6RGyIzZ6M8)
-Squat down into a comfortable stance and stand up slightly, but not all the way. Continue pulsing in your squat until time is up.
-In a high plank position, place a weight or an object to your right side. Reach your left arm through to grab the weight and drag it to the other side. Repeat with your right hand. Do not let your hips rotate while performing this exercise. Perform this from your knees if necessary.
- Offset reverse lunge (https://www.youtube.com/watch?v=ZsmsBmOMtnw)
- Bear crawl shoulder taps (https://www.youtube.com/watch?v=vdfkip64R1o)
-Holding a moderately heavy weight or object in one hand, perform a lunge on the opposite leg. For example, if you are holding a weight in your left hand, step your left foot back into a lunge so your right leg is the working leg. Do not let the weight pull you over to the side. Step your foot forward again and repeat until halfway through the 50 seconds, then switch sides.
-Position yourself on hands and knees and then lift your knees slightly so they are hovering above the ground, which is known as the bear crawl position. Keep your hands in line with your shoulders and your knees in line with your hips. Take one hand off the ground at a time and tap your opposite shoulder. Alternate hands and try to prevent your hips from rotating. Perform this in a regular plank or in a plank on your knees if necessary.
Circuit 2: 50 sec work, 10 sec rest (repeat 3x)
- Renegade row (https://www.youtube.com/watch?v=VvZQZZwHwsY)
- Pushup with rotation (https://www.youtube.com/watch?v=qHQ_E-f5278)
-Hold a high plank position with your hands on dumbbells or other weighted objects. One at a time, perform a row by lifting the weight off the ground and pulling your elbow back as seen in the video. Do not let your hips rotate. Complete this exercise from your knees if necessary.
-Perform a pushup, from your knees or using an incline if necessary. Between each rep, lift one hand off of the ground and rotate to the side so your hand is up in the air. Return to the start position, complete another pushup, and then rotate to the other side.
- Dying bug (https://www.youtube.com/watch?v=4XLEnwUr1d8)
- Commandos (https://www.youtube.com/watch?v=WhS4bHJWCac)
-Lying on your back, raise your arms straight up into the air and raise your legs so that your hips and knees are bent at a 90 degree angle. Flatten your lower back into the ground and maintain this position throughout the exercise. Reach your right arm up above your head and straighten your left leg out in front of you as far as you can while maintaining a flat back, then return to the starting position. Repeat with your left arm and right leg. If this is too difficult, only straighten your leg and leave your arms where they are. Continue alternating sides.
-Starting in a forearm plank, use your arms to transition into a high plank. Lower to your forearms again and repeat starting with your other arms. Continue alternating arms throughout the movement as you transition from a low to a high plank. Keep your movements slow and controlled and do not let your hips rotate. Perform this from your knees if necessary.
Ride the wave!
Directions:
- This workout consist of only 4 exercises that will performed in a “wave” repetition pattern. Please utilize one object that weighs 5-15 pounds for this workout.
- You will perform the designated # of repetitions for EACH of the 4 exercises. After you complete the repetitions for all 4 exercises you will then repeat the same 4 exercises for the NEXT designated # of repetitions.
o Ex.) I completed 20 reps of lateral lunges to chest press. Immediately after I finish that exercise I will now complete 20 reps of plyo staggered pushups. Once I finish all 4 exercises with 20 reps I will take a break as needed and repeat this pattern but now doing only 15 reps per exercise.
- YOUR GOAL for this workout is to finish as fast (yet safe) as possible. Please give yourself the necessary time to set up for each exercise without rushing yourself just to get a faster time. REST in between each set of repetitions. Again there is no time limit for rest with this workout, but challenge yourself and only rest for how much you really need!
- The weights designated for each exercise is optional but remember CHALLENGE YOURSELF!
Exercises:
1) Alternating lateral lunge to chest press (weighted)
o Alternative: Squat to chest press
2) Alternating plyo staggered push ups
o Alternative: Options include not performing plyometric or going on your knees
3) Feet raised Russian twist with press (weighted)
o Alternative: Feet on the ground
4) Single leg bridge with march on the couch/table
o Alternative: Single or double leg bridge on the floor
Repetition pattern:
20 – 15 – 10 – 5 – 10 – 15 – 20 – 15 – 10 – 5
NOTE – The repetitions listed above are for EACH limb, meaning for all 4 exercises you need to complete the reps for each arm/leg/side
Links:
https://www.youtube.com/watch?v=o5y9HZhPNak (Single leg bridge march)
https://www.youtube.com/watch?v=RAfuNntFOMw (russian twist to press)
https://www.youtube.com/watch?v=HVogPT4hFng (plyo staggered push up)
https://www.youtube.com/watch?v=C2-en58QpNM (lateral lunge to chest press)
Weekly Workout 5/11/20
1A) Spiderman Push Up 3x10-15
https://www.youtube.com/watch?v=fSoigipsZM8
1B) Single Leg RDL 3x10 *use hand assistance if needed*
https://www.youtube.com/watch?v=pAOEdLYHQPk
1C) Bird Dog 3x8 each side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
2A) Lateral Lunge OR Reverse Lunge 3x8
https://www.youtube.com/watch?v=3QpE466al5I
2B) Towel Isometric Row 3x3 (1 set is 3 reps of 10 second holds)
https://www.youtube.com/watch?v=wCbtn82nBNQ
2C) March in place 3x30 seconds *start slow and progress in tempo/rhythm when comfortable*
Weekly workout 5/18
Warm up thoroughly before beginning this workout.
Superset: Perform exercises listed as a superset back to back with little to no rest between exercises. Rest as needed after completing the superset before starting the next round. Complete all rounds of one superset before moving on to the next.
- Superset 1: repeat 3x
- Tempo squat: 12 reps (https://www.youtube.com/watch?v=K_XNkXovT3s)
Perform a squat with or without weight, taking 5 seconds to descend into the squat position. Quickly stand back up. Place a mini band around your knees to add an increased challenge.
- Overhead press: 10 reps (https://www.youtube.com/watch?v=M2rwvNhTOu0)
- Superset 2: repeat 3x
Use weights or household objects for this exercise. Start holding your weights at shoulder height and press them directly overhead. Return to start position.
- RDL: 10 reps (https://www.youtube.com/watch?v=o0fx1p5CdUE)
This exercise may be completed with weights, bands, or household objects. Holding two weights in a standing position, push your hips back and bend your knees slightly as you move the weights towards the floor. Keep your back straight. Return to a standing position.
- Inverted row: 10 reps (https://www.youtube.com/watch?v=KOaCM1HMwU0)
If you have access to a TRX or squat rack and barbell, use that for this exercise. If not, you can use a strong and sturdy table. Position yourself under the equipment you will be using and hold on with an overhand grip. The higher the equipment it set up, the easier the exercise will be. Keeping your body in a straight line, pull yourself up to the bar until your chest touches. Lower back down and repeat.
*if you do not have a way to perform this exercise, perform a bent over row instead.
3. Superset 3: repeat 3x
- Reverse lunge: 10 reps per leg (https://www.youtube.com/watch?v=cfA133MhAYs)
Holding weights or household objects at your sides, step back and lower into a lunge. Return to standing by pushing off of your front leg, not your back leg. Perform 10 reps on both legs.
- Sidelying triceps extension: 10 reps per arm (https://www.youtube.com/watch?v=0cL5BlkraQI)
Lying on your side, cross your bottom arm over your chest. Place your top hand on the floor in front of your shoulders and press through the ground to lift your shoulders from the ground.
4. Superset 4: repeat 3x
- Wall sit with press out: 45 seconds (https://www.youtube.com/watch?v=qnomjtAejyc)
Holding a weight or household object, assume a wall sit position. Press the weight out from your chest and then back in. Repeat until time is up.
b. Plank hold: 45 seconds (https://www.youtube.com/watch?v=sZxrs3C209k)
Hold a plank position on your elbows. If this is challenging, you can drop down to your knees or elevate your elbows on a surface.
Superset 1: (Perform 4-5 sets)
1) Push up holds to reps – 6 seconds at the bottom, immediately followed up by 5-8 repetitions of push ups
- On your feet or knees, you will hold the bottom portion of the push up for 5 seconds keeping your chest slightly off the ground then perform repetitions of push ups to complete the exercise.
- Bridge up to the top position of this exercise and hold for 10 seconds. Immediately follow up by performing repetitions of bridges to complete the exercise.
2) Bridge holds to reps – 10 second hold at the top, immediately followed up by 8-12 repetitions of bridges.
Triset 1: (Perform 6-8 sets)
1) Plank ups to burpees x6
- Jump up > get into a high plank position > transition into a plank > get back into the high plank position > stand up (completion of x1 rep) > repeat
- With you elbow or hand (with arm straight out) on the floor in a side plank position, take your other arm and point it to the ceiling. Using the other arm scoop underneath the side of your body closest to the floor and return to pointing towards the ceiling.
- Optional to bend your knees and be in contact with the floor versus a traditional side plank
2) Side plank rotations x6 each side
3) High plank opposite hand/toe taps x6 each side
- In the high plank position widen your feet and hands slightly outside hip and shoulder width. Lift one hand and the opposite foot of the floor and bring them to the center of you body where you can tap them both and return back to the high plank. Rotate your torso towards the side you lift your arm off (ex. Right arm to left foot touch = chest rotating to the right slightly)
- Optional to take out the tap portion of this exercise and just lift off opposite limbs
High plank position - https://www.youtube.com/watch?v=5rGrXCFvfiY
High plank opposite hand/toe tap - https://www.youtube.com/watch?v=8WrpdRpIdGg
Side plank rotations - https://www.youtube.com/watch?v=3G8O18RqOZA
Plank ups - https://www.youtube.com/watch?v=UL0YQy4KYZg
Weekly Workout: Repeat circuit 3-4 times. Rest 60s each round.
- March in place – 30 seconds
- Low Pogo Jump – 10 seconds
- Side To Side Low Pogo Jump – 10 seconds
- Push Up: 3 seconds down – 3 seconds up
- Perform 5-10 reps
- Use elevated surface for hands if needed
- Reverse Lunge w/ twist – 8-10 per side
- Glute Bridge w/ towel pull apart – 4x3 seconds
- Perform a glute bridge and maintain this position while doing a towel pull apart
- https://www.youtube.com/watch?v=QBhQnb2pUmI
OPTIONAL: Tempo Intervals
- To perform tempo runs simply run at 50-70% of your maximum for 10-12 seconds followed by a period of 60s of walking or another form of active recovery. Perform anywhere from 10-20 reps of these. Note that these should not feel particularly fatiguing and that these meant are meant to be a low-moderate method of conditioning.
Warm up thoroughly before beginning this workout.
Circuit 1: repeat 3x, rest as needed
Circuit 2: repeat 3x, rest as needed
15 minute EMOM (Every minute on the minute)
*EMOM definition – Every minute you are required to complete the designated exercises with the intended amount of repetitions. You must wait until the next minute starts to proceed onto the next exercise, so if you finish the exercise before the next minute you must take a rest break during that time.
Ex.) Minute 1 – complete 15 body weight squats
- You completed all squats in 40 secs and have 20 seconds remaining until Minute 2. Please rest until the top of the next minute.
5 exercises of the EMOM:
(A) Lateral lunges – 8 reps each leg
(B) Plank ups – 6 reps
(C) Burpees – 5 reps
(D) Toe touches (lay on back, legs up to the sky) – 15 reps
(E) Russian twist – 10 reps each side
Minute 1 A
Minute 2 B
Minute 3 C
Minute 4 D
Minute 5 E
Minute 6 A
Minute 7 B
Minute 8 C
Minute 9 D
Minute 10 E
Minute 11 A
Minute 12 B
Minute 13 C
Minute 14 D
Minute 15 E
1a) Reverse Lunge to Single Limb Support 4x 8-12 reps
- https://www.youtube.com/watch?v=7xnhSAlxNjw
- Modifications: Use a wall/counter/pole for hand assistance if needed
1b) Push up to single limb support 4 x 8-12 reps
2a) Prone overhead press 3 x 10-15 reps
- You can use a broom, towel, band, or any other similar object. If this feels uncomfortable you can use just bodyweight.
- https://www.youtube.com/watch?v=wiFNA3sqjCA
2b) Bird Dog 3x10
3) Modified side plank with clam isometric – hold for 10 seconds – reset – another 10 seconds – reset – another 10 seconds (DO THIS TWICE EACH SIDE)
- https://www.youtube.com/watch?v=zQdHH7xb-Sg
Perform the following sets with no rest in between
Snap downs – 3x5
Bodyweight plank: 3x20s
Note: Some of these exercises have a power/explosive element to them. If you do not have the capacity to perform these safely, please go at your own pace and simply utilize proper technique in a range of motion that is comfortable for you.
1a) Standing Broad Jump 3x5 – rest 60s
https://www.youtube.com/watch?v=CpmTk9kmdm8
Modification: stand up from a chair as fast/explosively as you can while maintaining good posture
1b) Plyo-Push up on elevated surface surface 3x5 – rest 60s
https://www.youtube.com/watch?v=QcAAKuEgYjw
Modification: Perform a regular push up with a controlled descent and return to position as fast/explosively as possible
1c) Split Squat Iso-Hold 3x45s or as long as you can (each side) – rest 30s after the first side and 60s after the other side
https://www.youtube.com/watch?v=sh3RO6QYvew
Modification: stand between two chairs and use arms to support yourself
2a) High Knees 3x15s – imagine the ground is on fire and think “popping” of the ground
https://www.youtube.com/watch?v=D0GwAezTvtg
(see video for modification)
2b) Bodyweight Plank 3x20s
Optional Mobility: As many sets and reps as you feel you need!
- Inch Worm https://www.youtube.com/watch?v=G9uCd5U4lH8
- Groiner https://www.youtube.com/watch?v=eV_2aoBTTl4
- Side-lying thoracic rotation https://www.youtube.com/watch?v=ulMnP-QW4co
- Supine Bridge w/ reach https://www.youtube.com/watch?v=Tp-wR7_NEDU
- 90/90 hip windshield wipers https://www.youtube.com/watch?v=7VpFsCmLmoU
Giant set (No rest break in between each exercise)
*6 sets for all exercises
Renegade row – 8 reps each arm
Plank up – 5 reps
Reverse plank toe touches (opposite hand to opposite foot) – 8 reps each touch
Reverse Lunges – 12 reps each leg
Alternating Lateral lunges – 6 reps each leg
Finisher
Push up – As many reps as possible
High plank hold – As long as you can
4-5 rounds, 30 second – 1 minute rest in between sets
Plyo push ups – x6-10 reps
Burpees – x5-8
Alternating jumping split squats – x8-10 each leg
Jump rope/hops – x45 seconds – 1 minute
12 Repetitions each exercises, no rest, 4 rounds
Lying toe touches
Side plank ups
Plank ups
Side plank ups
Warm Up: 30 s each exercise. Can be performed 2-3x until the joints feel warm and ready to move!
Forward Arm Circles
*keep the abs tight so only the arms move
Backward Arm Circles
Bodyweight Squats
Inchworms
*https://www.youtube.com/watch?v=VSp0z7Mp5IU
Plank
Perform each set 2-3 times with a 30s-1 min between sets
Set 1
15 Rear lunge to kickstand Deadlift (Right Leg)
*After performing the rear lunge, tap the left foot to the side to move straight into your kickstand dead lift on the same leg. This exercise can be performed bodyweight, with dumbbells, or while standing on a theraband.
*https://www.youtube.com/watch?v=zKXR3GcsLco
10 Suicide Planks
*https://www.youtube.com/watch?v=iKKhgsrQs8E
15 Rear Lunge to Kickstand Deadlift (Left Leg)
10-20 Tricep push-ups
Set 2
15-20 Single leg bridge per side (25 with both feet down if single leg is not available)
*Rest dumbbell on the hip crease or hold a theraband over the hips or on the arch of the elevated foot for added resistance.
15 Tricep dips
30 s. Reverse Plank
*https://www.youtube.com/watch?v=vmWXIU1_iEg
30 s. Pilates swimming
*https://www.youtube.com/watch?v=bY6ZyiO_7ek
(a child’s pose stretch probably feels nice during your break on this set!
**No rest in between exercises**
Burpees – x 1 rep
Mountain climbers – 20 secs
Burpees – x 3 reps
Mountain climbers – 20 secs
Burpees – x 3 reps
Mountain climbers – 20 secs
Burpees – x 5 reps
Mountain climbers – 30 secs
Burpees – x 7 reps
Mountain climbers – 30 secs
Burpees – x 8 reps
Mountain climbers – 30 secs
Burpees – x 7 reps
Mountain climbers – 20 secs
Burpees – x 5 reps
Mountain climbers – 20 secs
Burpees – x 3 reps
Mountain climbers – 20 secs
Burpees – x 1 reps
**Burpees can always be performed without the jump, if necessary**
1A) Glute Bridge March 3x8 each side
- https://www.youtube.com/watch?v=c_4Y0I8vgzY
- https://www.youtube.com/watch?v=YtzdcxjEb8s
- Can be done with a couch
1B) Rear Foot Elevated Split Squat 3x12
1C) Non-Counter movement jump 3x5
- https://www.youtube.com/watch?v=PWXK7XIutOY
- Do a bodyweight with a pause at the bottom if unable to perform jump
2A) T-Push Up 4x5 each side
- https://www.youtube.com/watch?v=1CYd6a90F0A
- Use elevated surface if necessary
2B) Plank w/ reach 3x30 seconds
- https://www.youtube.com/watch?v=2Ij1dyPgP-8
- https://www.youtube.com/watch?v=JoCRRZ3zRtI
- You can use a jar of pickles, soup cans, etc. Light weight with high reps goes a long way here.
2C) Reverse Fly 3x15 or until close to failure
Weekly Workout: This week’s workout will have an upper body focus - refer back to any of the previous lower body workouts and supplement them however you like. You can perform an upper body workout on one day of the week and a lower body workout on another day, or you can mix and match to create a custom full body workout. There are no strict rules here!
1A) 3 position push-up ISO: 3x3 reps
- Pause for 3 seconds in the bottom position, 3 seconds in the middle position, and 3 seconds in the top position. This is 1 rep. 3 reps is 1 set. Focus on staying tight and making sure the hips and shoulders are in a straight line.
- https://www.youtube.com/watch?v=xXE3nbL-ae0
1B) Plyo-Push Up: 3x5
1C) Band Pull Apart: 3x15
- https://www.youtube.com/watch?v=okRUV0bdXAU
- We are going to perform 3 variations of a push up.
- The first variation, we will be using a narrow grip. Perform as many reps as you can while maintaining strict form. Rest for 10-15 seconds, then perform as many as you can utilizing a wide grip push up. Rest for another 10-15 seconds, then perform as many reps as you can utilizing a normal grip (between narrow/wide). This is 1 set. Perform this up to 3 times.
- These are tough! Be smart here, and don’t push beyond your capacity. Feel free to use an elevated surface and keep a couple reps in the tank on the first variation. Record the total number of reps.
2A) Push up mechanical drop set: 3 x AMRAP!
2B) Band Pull Down: 3x8-15reps
- Depending on the tension of the band you will be using, adjust the rep ranges. Incorporate slower reps and holds at the beginning and end of each rep to stress the muscles under tension.
- https://www.youtube.com/watch?v=evXOlgLTPCw
- You may remember these from previous workout. Bent over reverse flies are a great way to target the muscles behind your shoulder and combat all the time we spent slouched over at our computers!
- Note that this rep scheme will utilize a 2 second pause at the top of each rep, so dial in your form here! Any household items can be used to provide resistance here.
2C) Bent over reverse fly: 3x15 reps w/2 second pause.
Optional Conditioning: Perform as many rounds as you can in 5 minutes!
1a) Base rotations: 10 each way https://www.youtube.com/watch?v=92Syn9ViMYU
1b) Lateral Lunge: 10 reps (5 each side)
1c) Curl to press: 10 reps https://www.youtube.com/watch?v=zdQOmPMGjOY
This workout will get your heart rate up and will work your whole body with an emphasis on your core. The linked YouTube videos include modifications to make the exercises easier or more challenging. We recommend getting clearance from your physician before beginning any exercise program.
Do the core exercises (everything but the jumping jacks) at a moderate pace. Complete the following circuit as many times as possible in 20 minutes:
Jumping Jacks – 15 reps
https://www.youtube.com/watch?v=UpH7rm0cYbM
Dead bugs – 15 reps each side (alternating)
https://www.youtube.com/watch?v=g_BYB0R-4Ws&t=32s
Jumping Jacks – 15 reps
V-sit hold – 30 second hold 2x
https://www.youtube.com/watch?v=3tQuBuZLma4
Jumping Jacks – 15 reps
Side planks – 30 second hold each side
https://www.youtube.com/watch?v=K2VljzCC16g
Jumping Jacks – 15 reps
Mountain climber twists – 15 reps each side (alternating)
https://www.youtube.com/watch?v=1cwZ8VZvRjc
Jumping Jacks – 15 reps
Reverse plank – 30 second hold 2x
15 min EMOM
Every Minute On the Minute – Perform the designated reps in a minute time span. If you finish all reps before the minute is complete you have the remaining amount of time to rest before starting the next exercise.
Ex.) You complete 25 squats in 40 seconds. You now have 20 seconds of rest before the next minute mark where you will now start completing 30 pushups.
Order of exercises:
**Set a timer/stopwatch to follow each exercise after every minute until you hit 15:00**
IF you do not complete the designated reps before the next minute, move onto the next exercise and when you approach that exercise again reduce the rep count by 3-5.
- Body weight squats x 15 reps
- Jump rope or Hops x 30 reps
- Push ups x 12-15 reps
- Hands to toes (laying on your back, leg up to the sky) x15 reps
- Side bends (laying on your back) x12 reps each side
Weekly Workout:
1A) 1x1.5 Push Up: 3x10
- All the way down, half way up, back down, and all the way up à this is one rep!
- Use staircase or elevated surface for hands to make this challenge easier
1B) Split Squat ISO Hold 10s followed by 10 reps (3 sets)
- Hold the bottom of a split squat/or lunge position for 10s; after the 10s are up, perform 10 normal reps
- Can be performed with one arm or two arms
- Do band or towel rows if you don’t have access to a TRX or suspension straps
2A) TRX Row 4x12
2B) Hamstring Walk-Outs 3x8-15
- https://www.youtube.com/watch?v=OzdSDZZPtdE
- Can be down with light dumbbells or body weight
- https://www.youtube.com/watch?v=m-GMCHG3YlU
2C) Renegade Rows 3x6-10 each side
This full-body workout will get your heart rate up and work both upper and lower body muscle groups. For an extra challenge, hold small to medium size weights (or other comparable household objects such as water bottles or cans – just make sure you’re holding duplicate objects in both hands) when completing the squats (dumbbell squat form seen here: https://www.youtube.com/watch?v=MJao9o7ROs0 ). A variety of pushup modifications can be seen here: https://www.youtube.com/watch?v=zR31Ytxj9E4. Complete the below exercises in order, once through.
10 jumping jacks
10 squats
10 pushups
15 jumping jacks
15 squats
15 pushups
20 jumping jacks
20 squats
20 pushups
25 jumping jacks
25 squats
25 pushups
20 jumping jacks
20 squats
20 pushups
15 jumping jacks
15 squats
15 pushups
10 jumping jacks
10 squats
10 pushups
Complete the rounds 3-4 times and each exercise should be 30 seconds of work and 10 seconds rest for a total time of 8 minutes for 3 rounds or 10 minutes for 4 rounds
12 Squats
12 Glute Bridges
20 Alternating Lunges
12 Leg Raises
1A) Glute Bridge Variation: 3x10 with a 4 second hold at the top
1B) Dead-Bug: 3x10 each side (exhale as you punch your leg out)
https://www.youtube.com/watch?v=4XLEnwUr1d8
2A) Single Leg Glute Bridge ISO Hold: 2-3 sets (hold this position for as long as possible ~30-60s)
https://www.youtube.com/watch?v=g0fB43cefj0
2B) Half kneeling overhead press: 3x12 (use a resistance band under the knee as resistance, dumbbell, kettlebell; any push-up variation will suffice if you do not have access to any equipment)
https://www.youtube.com/watch?v=FLbz81jkVIM
2C) Band pull apart 3x15 reps
https://www.youtube.com/watch?v=3OYSIWaJJk4
Other options include doing a reverse fly with cans of soup, jars of pickles, etc.
CARDIO CIRCUIT: Perform as many rounds as you can in 5 minutes
- Lateral lunge – 5 each side
- Bodyweight Step up – 8 each leg
- Curl to press – 12 reps https://www.youtube.com/watch?v=zdQOmPMGjOY
This full-body workout can be modified to fit your fitness level, completed multiple days per week, incorporates resistance training and cardio, and is designed to be completed in 30 minutes.
PART 1: Complete the circuit below as many times as possible in 15 minutes:
lunges - 15 reps each leg alternating
https://www.youtube.com/watch?v=f7EBbPsfPWI&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=2
pushups - 15 reps
https://www.youtube.com/watch?v=zR31Ytxj9E4&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=3
plank - 30 seconds
https://www.youtube.com/watch?v=CJLfecsC9KQ&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=4
glute bridges - 15 reps
https://www.youtube.com/watch?v=iU423T5b99w&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=6
resistance band rows - 15 reps
https://www.youtube.com/watch?v=rsd9ul7QIpc&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=7
romanian deadlifts - 15 reps
https://www.youtube.com/watch?v=ZaeoXY6Ikq4&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=8
deadbugs - 15 reps each side alternating
https://www.youtube.com/watch?v=r7thg-rW5W8&list=PLfb9W_cGethwDbTkGGEu3KgMG86P4eggX&index=9
PART 2: finish out with a walk, jog, or run for 15 minutes
Weekly Recipes
Looking for new recipes to try? Check here for new recipes to help maintain your health, fitness and wellness by checking in weekly on this website.
https://www.eatwell101.com/garlic-butter-chicken-bites-asparagus-recipe
https://www.delish.com/cooking/recipe-ideas/a23481075/stuffed-cabbage-rolls/
https://minimalistbaker.com/sweet-potato-black-bean-burger/
https://www.womensrunning.com/health/food/pesto-salmon-roasted-peppers-quinoa-recipe/
https://ifoodreal.com/pasta-with-zucchini-and-tomatoes/
https://ifoodreal.com/chicken-and-zucchini/
https://www.seasonalcravings.com/five-ingredient-caprese-chicken/
Facility Hours
Weekdays: 6 a.m. to 9:30 p.m.
Saturdays: 10 a.m. to 5:30 p.m.
Sundays: Closed
URecFit and Wellness
Contact
621 W. Lombard St.
4th Floor
Baltimore, MD 21201
