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Workout at Home: #GetOffYourKeister

Apr 27, 2020 01:33PM ● By Darren Elms
As we practice social distancing, many of our routine fitness practices might have gone out the window—but with all of the resources available, there’s no reason to not to stay active and fit while hunkering down at home. Here are a few workouts from some of our favorite health and wellness gurus that you can do without ever leaving the house.
Grab some water and a towel because it’s about to get sweaty.


First, warm-up:
One min of each: jumping jacks, plank jacks, ice skaters: 2x

Do each block for seven minutes
Between each block hold a 30-second plank

Block one: repeat these three exercises for seven minutes
  • 50 jump rope rotations or 20 jumping jacks
  • 10 side hops (on step/curb/chair) per side
  • 10 single leg bridge lifts (five per side)
Block two: repeat these three exercises for seven minutes
  • 20 lateral hops with a punch
  • 20 single leg deadlifts (10 per side)
  • 20 mountain climbers (10 per side)
Block three: repeat these three exercises for seven minutes
  • 10 burpees (chest all the way to the ground)
  • 10 tricep dips (on step/curb/chair)
  • 10 standing chest presses
Block four: repeat these three exercises for seven minutes
  • 10 split squat with hop (in runner lunge position) / leg
  • 10 spiderman plank (on forearms with knee to elbow)
  • 10 calf raises (10 per type: straight, toes in, toes out)
From Spare Time Sports Clubs,
Live stream classes and workouts every day for free at



Complete each 10 x 10:
  • Jumping jacks
  • Reverse lunges
  • Squats
  • Push ups
  • Goblet/Plié squats
  • Burpees
  • Plank hip drops left side
  • Squat jumps
  • Plank hip drops right side
  • Mountain climbers (10 per side=20)


Enjoy a 15-minute brisk walk (or cardio of choice)
Then complete three rounds:
  • 10 arm circles forward and backwards
  • 10 bicep curls
  • 10 lateral arm raises
  • 10 front arm raises
  • Using a chair for support, place right heel directly in front of left toes and hold for five seconds; repeat with the other side
  • 10 lateral walks to the left and then to the right
  • Heel-to-toe walk down your hallway and back


Set a timer for one minute; do as many of each exercise within that minute as possible; rest for 30 seconds and move on to the next:
  • Pushups
  • Mountain climbers
  • Squats
  • Curtsy lunges right leg
  • Burpees
  • Curtsy lunges left leg
  • Plank hold
  • Repeat three times


  • 100 Jumping jacks
  • 50 Squats
  • 25 Pushups
  • Plank hold for as long as you can

From Roseville Health and Wellness Center,



Can be done with or without weights, or use canned goods or full milk jugs.

Sumo squats: Legs wide and toes turned out, sink through the sit bones with knees open, chest proud, shoulders stacked above the hips and weight in the heels.

Add a bicep curl with an overhead shoulder press with your plié squat. When you squat, drop the arms down; as you come up, bicep curl and press overhead.

Push up in full plank or in a modified plank on the knees. You can change the hand positions to challenge the muscles. Do one set wide, one set narrow, one set with one hand high, one hand low, then switch sides. Do 10-15 repetitions with each variation.

Jumping jacks, 15-25 repetitions

Rotate through each exercise with three-six sets, depending on conditioning and time.

From The STUDIO Martial Arts and Fitness,


Warm up:
  • Leg swings forward back and sweeping side-to-side x 10 each
  • Inchworms x 10
  • Jumping jacks or low impact jacks x 25
  • Torso rotations x 20
  • Squat to overhead press x 10
  • Renegade row x 10 (alternating sides)
  • Lateral lunge to bicep curl x 8 right and left
  • Weighted burpees x 10
  • Bicycle crunches x 20 (alternating sides)
  • Supermans x 25
  • Walking lunges x 5 each side
  • Rest and repeat circuit 2-4 rounds
  • Standing quad stretch right and left
  • Forward fold
  • Downward dog, stretch calves
  • Figure four stretch right and left
  • Shoulder stretch
  • Bicep/wrist stretch
  • Side body overhead reach and stretch

From VillaSport Roseville,


Many gyms and fitness studios have gone virtual, broadcasting classes on their websites or social channels—some free and some at reduced pricing. So download Zoom, and get moving!

Arthur Murray Dance Center Folsom
CHECK OUT: Sample Virtual Group Class Special—Six Lesson Package: $100

Hawkins School of Performing Arts / @hawkinsschool
CHECK OUT: Follow their Facebook page for Zoom classes: Free

InstaPhysique /
CHECK OUT: Live streaming workouts on their website: Free for members; Weekly membership: $24.99; Single Live Class: $10

Kaia FIT /  / @kaiafit
CHECK OUT: Follow their Facebook page for daily meditations and workouts: Free; Live streaming classes on their website: Free for members; or $12 per class or 10 for $100

Leap Yoga /
CHECK OUT: Live streaming classes: Free for members; or $12 per class

Roseville Health & Wellness Center /
CHECK OUT: Follow their Facebook page for videos, tips and recipes: Free

Serenity Spa | Soul Yoga /
CHECK OUT: Law of Pure Potentiality with Jessica: Free

Spare Time Sports Clubs /
CHECK OUT: From high-intensity and strength-training workouts, to yoga and pilates, classes and workouts are available to live stream seven days a week: Free

The STUDIO Martial Arts and Fitness /
CHECK OUT: Download the app to your phone or desktop to access training videos: Free for members; $100 per month for non-members

TrueNorth Cycle & Barre /
CHECK OUT: On-demand classes: $65/30 days

VillaSport Roseville /
CHECK OUT: Home Fitness: 30min Barre Intensive with Kimi: Free