Quarantine Exercise Program

[Mac66]

With the gym I go to closed I've made up a my own 30 day challenge to stay in shape. I'm currently on day 20.

I started doing 50 pushups and 50 situps a day (5 sets of 10 alternating back and forth)

And I started doing the 30 day Plank Challenge as well. Start at 10 secs, add 10 secs every day until you reach 5 mins. I'm currently on 3:20. I missed a few days here and there by going up to my cabin.

At about day 5 I then added step ups in between each set. I do the step ups (on a raised platform, 5 different types of steps) for 30 seconds and then rest for 20 seconds.

Looks something like this

pushups 30 seconds
rest 20 seconds
Steps for 30 seconds
rest 20 secs
10 situps 30 seconds
rest 20 secs
Steps 30 secs
rest 20s secs
pushups 30 secs
rest
steps
rest
situps
rest
And...so on until I've completed 5 sets of each. It does keep the heart rate up.

At about day 10 I started doing 2 cycles of the above and also worked my way up to doing sets of 15. So I actually now do 10 sets of 15.

After about day 6 or 7 I added barbell/dumbell weights to the steps and then added weights exercises to my regular workout on alternate days. I do 5 sets of 10 different exercises (started doing sets of 10 now up to 15).

It takes about 33 mins to do the pushups/situps/steps workout and another 20 or so to do the weights.

Really not trying to accomplish anything other to stay in shape. Pushups and situps have gotten a lot easier so I know I gaining some strength. The arm exercises have also gotten easier. I started with 5 lbs, went to 8lbs and am up to 10lb weights.

The Plank challenge is kind of unique. It wasn't too hard until I got to about 2:30. At 3:20 it's pretty hard. First time I've ever done planks.I can't imagine doing 5 mins but will work up to it.

When I'm done with that I'll change it up and find another challenge to do or hopefully be back at the gym.