It’s been almost a month since our city got locked down due to the Coronavirus. Gyms were among the first ones to be closed. Shortly thereafter, all community parks and running tracks followed suit.
Being a fitness enthusiast, this situation pushed me on a search for alternatives to maintain, if not improve upon my current fitness levels.
I have been working out consistently over the last 2 years ( My Fitness Journey ) and I didn’t want this damn virus to keep me from my goals now.
So over the last few weeks, I tried several simple home workouts that required no equipment whatsoever.
A few of them were surprisingly tough and here’s a compilation of the top 7 workouts I’ve found to be the most challenging.
“HSE”
6 Minutes of 20 Squats & 19 Burpees
5 Minutes Rest
6 Minutes of 24 Situps & 7 Pushups
Origin – CSP Gym , Ireland
“HSE” is designed as a tribute to Ireland’s Health Service Executives, fighting the coronavirus pandemic.
The Rep schemes 20 & 19 signify the year of COVID-19, 24 & 7 for their around the clock service and 12 minutes of work represents a typical 12 hour shift of the health care executive.
“The 555 Standard”
5 Rounds for Time
15 Reps each of
Squats
Burpees
Hand Release Pushups
Origin – 555 Fitness, New Jersey USA
Designed by 555 fitness, a non-profit organization to promote fitness and reduce health related issues among firefighters.
“Black Jack”
20 Pushups, 1 Situp
19 Pushups, 2 Situps
18 Pushups, 3 Situps
.
.
.
.
2 Pushups, 19 Situps
1 Pushup, 20 Situps
Origin – Unknown
Each set sums up to 21 reps for a total of 420 reps.
“Ma3 Oscar Temores”
8 Rounds for Time of
11 Hand Release Pushups
30 Lunges
19 Situps
Origin – Crossfit Hero WOD.
Designed in the memory of Late Oscar Temores, US Navy who was killed in the line of duty on 30/11/2019. The reps represent the date of the incident.
“Zachary Tellier”
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
For Time
Origin – Crossfit Hero WOD
Dedicated to Zachary Tellier, a US Army Sgt. who was killed in 2007.
“Mark Klement”
74-44-11 Reps of
Burpees
Pushups
Situps
Squats
You have to complete 74 reps of each exercise and then repeat the round with 44 and finally 11 reps for time.
Origin – Crossfit Hero WOD
Dedicated to Mark Klement of the German Police, killed in action on July 7th, 2019. The rep scheme represents his year of birth (‘74), his age (44) and his daughter’s age (11) at the time of his death.
“100 Down to 10”
100 Squats
90 Sit Ups
80 Alternating Lunges
70 Second Plank
60 Mountain Climbers
50 Pushups
40 Knee Jumps
30 Squat Jumps
20 Kick Sits
10 V Ups
For Time
Origin – Steve Cook
That’s a total of 550 reps across 10 exercises with little to no rest in between!!!
Summary
These 7 home workouts can be done by anyone, anytime, anywhere. All you need is a floor and gravity. Beginners can replace any of the mentioned exercises with a scaled down version and they’re good to go.
Do these workouts 3 – 4 times per week and try to beat your previous scores in every workout. Within no time, you’ll see a significant improvement in your fitness and body composition.
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Did I miss out on any other challenging home workouts you know of? Do let me know!!!
