COVID 19 Home Routine

Today I am sharing a 3 part home training routine with options for novice/ beginner, intermediate, and advanced. 

This is a bodyweight routine so no equipment needed. 

Here are the quick links for those who want to go straight in.

For those who need a little more coaching / direction here’s what to do. 

Clear some space in a room, wear something comfy to move in and have your water ready. Trust me, you’ll need it.

We start with the mobilisation and activation phase. 

1- Mobilisation and activation

After this you should feel looser, lighter and a little warmer. 

To get your heart rate up there are 2 options. 

A) Step ups 

B) jumping jacks 

Okay, now we’re mobilised and warmed. Time to activate the body in preparation for the main part of this routine. 

Exercise 1 – hip thrusts 

Exercise 2 – Bird dog 

Exercise 3 – Elbow tuck 

2- Main workout

Pick the routine that fits your experience level best. 

Home routine
(click / select the image to save)

Okay, let’s look at each exercise individually. 

1- Squats 

2- Push ups 

3- Crunches 

4- Skydivers 

5- Burpees (optional) 

I have put the whole routine into the video below. All you have to do is pick your level of routine before the workout phase begins. 

3- Cooldown and recovery

Do each exercise for 30 – 60 secs. 

Exercise 1 is the rear foot elevated hip stretch. No bench use the edge of a chair or just do it from the floor. 

Exercise 2 Angry cat.

Exercise 3 chest and shoulder stretch. 

I have put the whole routine into the video below. All you have to do is pick your level of routine before the workout phase begins. 

Ok now it’s shower time. 

Top tips post training session.

Stay hydrated all day and make sure you eat some healthy wholesome delicious nutritious foods. 

If you or anyone you know is in need of motivation and some fitness based education and development we would love to hear from them

Davie McConnachie

Davie McConnachie

Davie McConnachie is a passionate teacher and artist. The creator of DMC Fitness and Dynamic Mind Conditioning, he’s an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.

Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker. 

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