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Your First Post-quarantine Workout

by | Jun 30, 2020 | Metabolic Conditioning & Weight Loss, Strength, Power, & Muscle

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Gyms re-opened, and if you’re itching for some spice in your exercising routine, we’ve got you covered!  At-home routines are nice, but just thinking of sled pushes, tire flips, and plyo boxes is getting me excited.  Don’t get me started on battle ropes, I might lose it from excitement overload!

Here’s what you need to know to work out safely, have some fun, and work of the quarantine 15!

Take It Slow

If you’ve been away from the gym for the past 3 months, be patient with yourself now and take it slow.  Not that you shouldn’t break a sweat, but ease into higher intensity workouts.  This means dropping down in weight slightly and not going to failure.  Stop before your form starts getting sloppy and take more frequent rests.  The last thing you want is to get hurt your first week back at the gym.  Also remember to do a good warmup before your workout.  Light cardio or dynamic stretching are good options.

Bring Your Own Water

Working out dehydrated isn’t fun, and can significantly impact your performance.  To stay sanitary, avoid water fountains, bring your own filled water bottle, and use water bottle dispensers if needed. 

Forget the Numbers and Get Creative

Whether you track 1 rep max, calories, or your 5k time, for the next month or so try not to worry about metrics.  It’s been a while since we’ve been able to play with all the gym toys, so have some fun, get creative, and enjoy the process of becoming the best you.  Below is a sample workout you can try out:

Start with a light cardio warmup or some dynamic stretching (lunges with a twist, shoulder circles.

Do the following circuit 3 times, each exercise for 30seconds:

  1. Farmer’s carry
  2. Box jumps
  3. Sled Pull (Right hand)
  4. Sled Pull (Left hand)

Finish the workout with this circuit 2 times, each exercise for 60seconds:

  1. Battle rope alternating waves
  2. Sled push

Before you leave, cool down with a couple of stretches focusing on your calves, quads, T-spine (twist your upper back), and chest.

Enjoy the sweat, the feeling of getting stronger, doing something great for your body, and becoming the best you!

For tips on this workout, check out this exercise guide.