The second week of the enhanced community quarantine in the Philippines has come and passed! We’ve still got two weeks left to go before we’re able to go out of our homes but that doesn’t mean we get to slack off on our fitness goals!
As promised, here’s another set of workouts that’ll definitely keep you fit and healthy throughout the lockdown.
This workout program we’ll be sharing with you is a set of two 30-minute workouts geared towards targeting different muscle groups on each day, namely the chest, arms, and legs.
An ab workout will also be added and should be done after each set of workouts.
These workouts should be done for three days of the week with a day of rest in between each workout and a 2-day rest at the end of the week.
Set A – Chest and Arms
Photo from FreePik
- Decline Push-ups (15-20 Reps; 3 sets)
- Flat Push-Ups (15-20 Reps; 3 sets)
- Decline Push-Ups (15-20 Reps; 3 sets)
Set A focuses on the development of the upper, middle, and lower areas of the chest as well as your arms. Rests in between sets and workouts shouldn’t be longer than two minutes long to maximize the pump that you feel.
Set B – Legs
- Bodyweight Squat (20 Reps; 3 sets)
- One Leg Sit Squat (10 Reps; 6 sets)
- Walking Lunges (20 Reps, 10 per leg; 3 sets)
Set B focuses on the development of your leg muscles. Rests in between sets and workouts shouldn’t be longer than two minutes long to maximize the pump that you feel.
- Sit-Ups (20 reps)
- Crunches (20 reps)
- Bicycle Crunches (30 reps, 15 per side)
- Cross-Body/Oblique Crunches (20 reps per side)
- Elbow Plank (1 minute)
This ab workout after each workout is done continuously and you should try to finish it with as little rest in between each crunch variation as possible.
Sample Workout Schedule
As always, if you liked the workout we featured above, make sure you regularly check out the Toby’s Sports website for more programs to keep you in shape during the lockdown! Don’t forget to share your experience doing these workouts by adding the hashtag #TobysSportsHomeWorkouts.
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