Introduction: Full Body Quarantine Workout

Hey guys and gals, I'm sure if you're like me and frequent the gym on a daily basis, or tried getting into a routine, then recent virus has made it a bit tough to keep up with your goals. I have been fortunate enough to have a full gym at work, but only able to use it 2x a week so I have created a short routine to help fill in the gaps. It will require a few items as it relies on bands, but it wont take up much space, or cost an arm and a leg.


Resistance bands-These are the ones I have

Door Anchor-One of these (the one i have came from Dick's, but this one will work)

Pull-Up Bar -This one is on sale at the moment

Step 1: First Muscle Group- Biceps

Single Arm Bicep Curls- 4 sets of 8 reps each arm

  • While preforming, try and keep shoulders from rolling forward.
  • Lock the elbow into you side when raising your arm, and rotate your wrists away from you.
  • The big part for this is to really focus on the muscle contraction for each bicep

Elevated Bicep Curls- 4 sets of 8 reps each arm

  • Set bands to shoulder height when arms are extended
  • While contracting the muscle, try and rotate your pinky finger towards your bicep.

"Barbell" Curl- 4 sets of 12 reps

  • Like the single arm curl, focus on contraction and the top.
  • Slowly lower, but don't come to a complete rest and keep slight tension on the muscle at the bottom.
  • Perform a final rep to failure.

Step 2: Muscle Group 2- Triceps

For these exercises, you'll need to anchor the the bands to the door.

Triceps Pull down- 4 sets of 10-12 reps.

  • Take a step back and lean forward at the hips.
  • When in the top position bring your hands together, and when bringing them down, separate them bring them to full extension next your hips.

Overhead Triceps Extension- 4 sets of 10-12 reps

  • Get into a position where the band will move in a straight path.
  • When preforming the extension, focus on keeps the elbows in place and flexing the triceps at full extension.

Close Grip Push-Ups

Step 3: Muscle Group 3- Shoulders

Frontal Raises- 3 sets of 10 reps

  • Stand with feet about shoulder-width apart.
  • Bring hands across the thighs horizontally, palms facing back toward the thighs.
  • Bring the shoulders back the entire time, making sure to pinch the middle of the upper back together.

Banded Shoulder Press-3 sets of 10 reps

  • Easier to perform seated when using bands.
  • Keep the hands and band in front of the shoulders when pressing up.

Step 4: Muscle Group 4-Chest

Low Cable Chest Fly- 4 sets of 8 reps

  • Bring one arm to your side when a slight bend in the elbow.
  • When raising the arm, glide the bicep against your chest with the motion ending when the hand crosses the the midpoint of your body.
  • Focus on the contraction of your deltoid and inner chest.

Banded Push Up- 4 sets of 12 reps

  • Run the band across you back and put your thumbs through the band loops.
  • Assume a comfortable pushup position and focus on squeezing your chest together.

Chest Fly- 4 sets of 8 reps

  • Run the band across you back and put your thumbs through the band loops.

  • Place your back against a wall and bring your shoulders back pinching your shoulder blades together.

  • Push your hands forwards bringing together.

Step 5: Exersise 5- Back and Legs

Banded squats-5 sets of 12 reps

Alternating Lunges- 3 sets of alternating reps until failure.

Wide Grip Pullup-5 sets of maximum reps.

Exercise Speed Challenge

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