By: Cam De Silva, Supervisor of Adult Fitness and Individual Conditioning at the Barrie YMCA

 

Your gym might be closed, but that doesn’t mean you have to abandon your fitness goals. This 3-day workout can be completed at home with minimal equipment. By focusing on each muscle group, it ensures proper stimulation for muscle growth and maintenance.

Complete each exercises for 3-5 sets. There are no set repetition limits and you should aim for failure (or close to) on each set.

No dumbbells at home? Time to get creative with items around the house! Here are some suggestions to get you started: https://www.cosmopolitan.com/health-fitness/advice/a32196/items-that-work-just-as-well-as-weights/

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Day 1: Push Workout*

This at home workout routine focuses on pushing muscle groups – the chest, shoulders and triceps.

 

Easy:

Bodyweight Push-ups: Hands shoulder width apart, elbows tucked to your side

Bodyweight Lateral Raise: Palms facing in, raise your arms out to the side until above shoulder height

Triangle Push-ups: In push-up position, bring your hands together to make a triangle with your thumb and index finger

 

Intermediate: (exercises require resistance band)

Bodyweight Push-ups w/ deficit: Use some books to elevate your hands. Allows for deeper stretch at the bottom

Banded Lateral Raise: Holding each end of the band, stand on the middle of the band. Raise your arms out to the side until above shoulder height

Banded Shoulder Press: Standing/Sitting on the band. Hold each end of the band in your hands and bring to ear’s height. From this position, press the band above your head

Banded Triceps Extensions: Attach one end of band to surface at face height or higher. Grab band with one hand or two. Keep elbows tucked to your side. Extend hands towards hips will holding band

 

Advanced/Expert: (exercises require dumbbells and/or resistance band)

Banded Push-ups: Holding each end of the band in each hand, wrap the band around your back. Perform Push-up

Dumbbell Floor Press: Laying face up, holding dumbbells in each hand, press them towards the ceiling

Dumbbell Lateral Raise: Holding each dumbbell, raise your arms out to the side until above shoulder height

Bodyweight Push-ups w/ deficit: Use some books to elevate your hands. Allows for deeper stretch at the bottom

Dumbbell Triceps Extensions: Laying face up on the ground, hold dumbbells on either side of you head, elbows flared out, extend dumbbells over body.

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Day 2: Pull Workout*

This at home workout routine focuses on pulling muscle groups – the back and biceps.

 

Easy: (resistance band required)

Banded Flat Rows: Holding each end of band in hands, step on middle of the band. Bend at hip towards ground. Pull band towards hips

Banded Lat Pulldowns: Attach bands to surface at face height or above. Hold each end of band in hands. Sit/kneel on ground. Pull towards chest

Banded Reverse Flys: Hold center of band roughly shoulder width apart. Keep a fixed elbow. Extend arms out to side

Banded Reverse Flys Supinated: Same as above. Hold bands palms face up

Banded Curls: Hold each end of band in each hand. Stand on middle of band. Elbows tucked at side, curl up towards chest

 

Advanced/Expert: (resistance band and dumbbells required for some exercises)

Bodyweight Pull-ups

Dumbbell Rows: Holding two dumbbells, bend at hip towards the ground. Pull dumbbells towards hips

Banded Lat Pulldowns – Alternate Position: Attach bands to surface at face height or above. Hold each end of the band in hand. Position yourself closer towards point of attachment. Face away from band and pull towards hip

Dumbbell Curls: Hold dumbbells in each hand. Elbows tucked at side, curl up towards chest

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Day 3: Leg Day!*

This at home workout routine focuses on the muscle groups in your legs, including quads and hamstrings.

 

Easy: *resistance band required for some exercises

Bodyweight Squats: Feet shoulder width apart. Push hips back. Keep weight in the heel of the foot

Walking Lunges: Take step, drop back knee towards ground. Keep weight in the heel of front foot

Banded Lying Hamstring Curl: Attach band to immovable object. Lay face down and wrap end of band around both heels. Using legs, curl your heels to your bottom

Bodyweight Calf Raises: Standing on step, heels hanging off edge. Recommend bottom step of a staircase. Raise weight onto toes, squeeze the calf muscle. Drop heels, repeat

 

Advanced/Expert: (dumbbells required for some exercises)

Dumbbell Goblet Squats: Hold dumbbell at chest height with both hands. Feet are shoulder width apart. Push hips back. Keep weight in the heel of the foot.

Bulgarian Split Squats: Elevate back leg onto bench or couch. Distribute all weight into front leg. Keep weight into the heel of front foot. Drop back knee towards ground

Dumbbell Bulgarian Split Squats: Hold dumbbells in either/both hands. Elevate back leg onto bench or couch. Distribute all weight into front leg. Keep the weight into the heel of the front foot. Drop back knee towards the ground.

Dumbbell Lying Hamstring Curl: Hold one dumbbell between both feet. Lay face down, and using legs, curl your heels to your bottom.

Dumbbell Calf Raises: Hold dumbbells in hands at your sides. Standing on step, heels hanging off edge. Raise weight onto toes, squeeze the calf muscle. Drop heels, repeat.

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*This is for information purposes only. Participate at your own risk. Please speak with your physician before beginning any exercise program. It is your responsibility by participating, to select the appropriate level for your skills and abilities.