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COVID-19 has very negatively affected the fitness industry. With gyms temporarily shutting their doors and no one knowing when they will open up again, for some this may feel like the end of the world. Let's not forgot to mention that some people are being forced to stay at home.
Yes its harsh reality and it is out of our control. Though what we do have control over is how we spend our time!
What you will find is, your body won't be moving as much as it normally would be. It is essential to keep your steps up, and stay on your feet as much as possible.
Examples include:
- Clean your house (I have been spending an hour a day cleaning, this is no joke!)
- Plan your workouts. I recommended doing a work out in the morning and maybe another in the afternoon. (If you don’t have access to much equipment make use of what you have or just stick to your body weight exercises). Be creative.
- Keep your steps up. Go outside and get fresh air. A 30min walk can do much good for not only your physical health but mental as well. (Remember keep your distance from others.)
Myself and my partner Filip will be also using our time wisely. I will be recording workouts I do and share it with you. The recordings I do of each workout will be found on my personal Instagram account: @elliekamberidis.
Home workout
24/03/20 – using a weighted slam ball
Warm up:
- 10 inch worms x 3 sets
Workout:
5 min AMRAP x 3 rounds
- 20 slam balls
- 20 weighted squats
- 20 push press
- 20 weighted sit ups
5 min AMRAP x 3 rounds
- 20 bent over row
- 20 toe taps
- 20 ball twists
- 20 hip thrusts
Cool down:
- 20min walking the dogs
Home workout
26/03/20 – using hand weight dumbbells
Warm up:
- 10 star jumps x 3 sets
Workout:
5 rounds
- 10 shoulder press
- 10 around the worlds
- 10 bent over row
- 10 bent over laterals
- 10 Stiff deadlifts
3 rounds
- 10 Bird dog
- 10 super mans
- 10 Plank shoulder taps
- 10 plank hip twits
Cool down:
- 20min walking the dogs
Home workout
27/03/20- Using ankle weights
Warm up:
-10 Foot switch to balance x3sets
Workout:
5 rounds
- 10 squat side taps
- 10 lunge back taps
5 rounds
- 10 weighted donkey kicks x 4 variations
5 rounds
- 10 sit ups
- 10 reverse crunches
- 10 toe taps
Cool down:
- 20min dog walk
Home workout
27/03/20 - Using boxing gloves
Warm up:
3 rounds
- 20 mountain climbers
- 20 crunches
Workout:
3 min x 4 rounds
- Jab, cross, hook combo
(after the 3min)
- 20 squat
- 2min rest
3 rounds
- 20 plank with shoulder taps or plank hold
- 20 Hip thrusts
- 20 Reverse crunches
Cool down:
20min walking the dogs
Home workout
28/03/2020 - Using resistance band
Workout:
5 rounds
- 25 side steps
- 10 Squats
- 10 Step backs
- 10 Romanain deadlifts
Cool down:
20min walking the dogs
Home workout
30/03/2020 - Using resistance band
Workout:
2 rounds
- 20 Sissy squats
- 20 1 and a half Squats
- 20 Jump Squats
- 20 Shoulder pushups
- 20 Rotation pushups
- 20 Cobra pushups
- 20 Heel touch squat
- 20 Sprinter lunge
- 20 Plyo sprinter lunge
- 20 Band pull down
- 20 Band pull behind
- 20 Band row
- 20 Reverse crunches
- 20 Mountain climbers
- 20 Crunches
Cool down:
20min walking the dogs
Home workout
01/04/2020 - Using resistance band and weight
Workout:
- 100 Wide stance squats with band
- 100 Romanian deadlift kickbacks
- 100 Lateral lunges
- 100 band bicycles
Warm down:
20min walking the dogs
Home workout
02/04/2020 - 2x dumbbells
Warm up:
20min walking the dogs
Workout:
5 sets
- 20 Standing crunches
- 20 One arm presses
- 20 Bent over rows
- 20 Floor touch jump squats
Cool down:
30min of following a yoga tutorial
Home workout
04/04/2020 - resistance band, 2x dumbbells
Home workout
05/04/2020 - Resistance band, weighted ball, foam roller.
Warm up:
20min dog walk
Workout:
5x sets
- 10 wall squats
- 10 Standing lateral leg raises
- 10 bulgarian split squats with band
- 10 bulgarian split squats with weighted ball
- 10 step ups
- 10 deadlifts with resistance band
Cool down:
30min of yoga and mobbility stretching
Home workout
06/04/2020- Will need a heavy dumbbell
Warm up:
20min dog walk
Workout:
5x sets
- 10 1arm clean and press
- 10 around the worlds
- 10 bent over lateral raises
- 10 bent over row
- 10 standing side crunches
Warm down:
30min yoga
Home workout
07/04/2020- Will need a resistance band
Warm up:
20min walking the dogs
Workout:
2x sets
Legs:
- 20 Bulgarian split squat
- 20 Sissy squats
Upper body:
- 20 Band pull behinds
- Push ups to fail
- 20 band rows
Cool down:
- 30min worth of yoga.
* This workout was not filmed.
Home workout
08/04/2020- Will need a resistance band for this workout.
Warm up:
20min walking the dogs
Workout:
Legs: banded goblet squats + banded good mornings + reverse crunches
Upper body: Band pull downs + decline push ups + mountain climbers
Upper body: band pull a parts + pike push ups + side planks
2 rounds x20reps
Home workout
09/04/2020- Will need a resistance band and a set of dumbbells.
Workout:
Legs: reverse lunges + banded hip thrusts + band hip abductors
Upper body: superman row + scorpion pushups + crunches
Upper body: band pull down + band floor press + crunches
Extra: bicep curl + 20sec plank
2rounds x 20reps for all
Home workout
11/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Warm up:
10x inch worms
Workout:
Legs:
100 band crap walks
100 band hip abductors
100 deadlifts
100 pulse squats
100 curtsy lunges
Abdominal:
100 sit ups
*This workout was not filmed.
Home workout
12/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Warm up:
20min walking the dogs
Workout:
Legs:
Weighted cossack squats 2x 20reps
4/4/2/2 squats: 2x 20reps
Upper body:
superman row s/s decline Push Ups 2x 20reps
band pull behind s/s forced eccentric fly 2x 20reps
Extra:
shoulder round the world 2x 15reps
DB hammer curl 2x 15reps
*This workout was not filmed.
Home workout
15/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Warm up:
20min walking the dogs
Workout:
Legs:
sissy squats 2x 20reps
DB romanian dead lift 2x 20reps
Upper body:
band pull a parts + decline push ups 2x 20reps
band pull down +close grip push ups 2x 20reps
laterals 2x 20reps
*This workout was not filmed.
Home Workout
16/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Workout:
Legs:
Banded hip thrusts 2x 20reps
sissy squats 2x 20reps
Upper:
Angels and demans + pike push ups 2x 20reps
DB face pulls + Incline Underarm push ups 2x 20reps
Extra:
Banded curls + Ankle taps 2x 20reps
*This workout was not filmed.
Home Workout
17/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Workout:
Legs:
Weighted cossack squats 2x 20reps
4/4/2/2 squats 2x 20reps
Upper:
Superman row + Decline push ups 2x 20reps
Band pull behind + Forced eccentric fly 2x 20reps
Extra:
Shoulder around the world 2x 20reps
DB Hammer curl 2x 20reps
Ab work
*This workout was not filmed.
Home Workout
19/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Workout:
Legs:
Banded goblet squats 2x 20reps
Cossack squats 2x 20reps
Upper:
Over and back + decline push ups 2x 20reps
Bend pull downs + Decline push ups 2 x 20reps
Extra:
Band curls 2x 20reps
Band front raise 2x 20reps
*This workout was not filmed.
Home Workout
21/04/20 Home workout - You will need a resistance band and a set of dumbbells for this workout.
Workout:
Legs:
Ankle rouch + Sissy squats off the knees 2x 20reps
Upper:
Band curl + Side crunches 2x 20reps
DB laterals + over and backs 2x 20reps
Abdominals:
Dynamic side plank 30sec each side + Toes to sky 2x 20reps
*This workout was not filmed.
Home Workout
23/04/20 Home workout - You will need a resistance band and a set of ankle weights
Workout:
Legs:
100 banded hip thrusts
100 bent leg raises
100 step baks
Donkey kicks x 3variations 100 per variation
100 situps
Home Workout
24/04/20 Home workout - You will need a resistance band and set of Dumbbells.
Workout:
As many rounds as possible (AMRAP) in 1hour. Ensure that you are taking rest when needed.
20 Banded crab walk
20 Banded squats
20 Overhead banded walks
20 DB clean and press
20 DB hammer press
20 DB bent over curl and kick back
20 Plank one leg supermans
20 Toes to sky
20 Superman row
20 Inchworm pushups
20 Push ups
20 Angels and demons
Home Workout (Lower body, specific to quadriceps and glutes)
25/04/20 Home workout - You will need a resistance band and set of Dumbbells.
Workout:
20 Sissy squats
20 Reverse leg extension
20 Sprinter lunge
20 Bulgarian split squat
20 Bulgarian split squat (bent over using shorter band)
20 Hip thrusts
20 Sumo squat
Home Workout
26/04/20 Home workout - You will need a resistance band and set of Dumbbells.
Workout:20 reps each x 2rounds
Legs:
Sprinter lunge + Sissy of the knees
Upper:
Band pull a parts + Pike push ups + Band pull downs + Close grip push up
Extra:
Band curls + Ab work
*This workout was not recorded
Home Workout (Lower body)
28/04/20 Home workout - You will need a resistance band and set of Dumbbells.
Workout: 10 reps x 3sets
Side lateral lunge
Sumo deadlift
Reverse lunges
Standing leg raises
Hip thrusts
Clams
Fire hydrants
donkey kicks
Extra:
Ab work
Home workout
29/04/2020 You will need a resistance band and a set of dumbbells for this workout.
Legs:
Banded Goblet Squats: 3sets x 20reps
Banded Hip Thrusts: 3sets x 20reps
Reverse Nordic: 3sets x 10-15reps
Lying Leg Curl: 3sets x 15-20reps
*Extras - Abs & Calves to be done in between sets.
Upper Body 1
Over & Backs + Pike Pushups: 3sets x 10-15reps
Band Pulldown + Close-grip Pushups: 3sets x 20reps
Band Curl + Shrug: 3sets x 20reps
Lateral Raise: 3sets x 8RPE
*Extras - Abs & Calves to be done in between sets.
Lower Body 2
Sprinters Lunge: 3sets x 20reps
Cossack Squats: 3sets x 20reps
Sissy Squats: 3sets x 10-15reps
Bulgarian Split Squat: 3sets x 15-20reps
*Extras - Abs & Calves to be done in between sets.
Upper Body 2
Pull Aparts + Decline Pushups: 3sets x 10-15reps
Superman Row + Decline Pushups: 3sets x 10-15reps
Band Curl + Shrug: 3sets x 20reps
Lateral Raise (thumbs up): 3sets x 8RPE
*Extras - Abs & Calves to be done in between sets.
*This workout was not recorded
Home workout
01/05/2020 - You will need a resistance band and a set of weight for this workout.
Workout:
3x sets
20 crab walks (2x variations)
10 overhead squats (using resistance band)
10 Sumo squats (using dumbbells)
10 dead lifts (resistance band and dumbbells)
10 dead lift drop set (resistance band only)
20 reverse crunches
3x sets
10 reverse arm raise/donkey kick
10 fire hydrants
10 hip thrusts
20 reverse crunches
Home workout
02/05/2020 - You will need a resistance band and set of dumbbells for this workout.
Workout:
3xsets
- 10 hip thrusts
- 10 reverse arm/leg raises
- 10 shoulder taps
- 10 sit ups
- 10 hollow hold/row
3xsets
- 10 squat to press
- 10 over head lunge
- 10 lung with swing
- 10 shoulder forwards and backs
- 10 pull downs
Home workout
03/05/2020 - You will need a resistance band and set of dumbbells for this workout.
Workout:
3xsets
Lower Body
- 20 Banded Goblet Squats
- 20 Banded Hip Thrusts
- 10-15 Reverse Nordic
- 15-20 Lying Leg Curl
*Extras - Abs & Calves to be done in between sets.
* This workout was not filmed.
Upper Body
- 10-15 Over & Backs + Pike Pushups
- 20 Band Pulldown + Close-grip Pushups
- 20 Band Curl + Shrug
- Lateral Raise to failure
*Extras - Abs & Calves to be done in between sets.
*This workout was not filmed.
Home workout
05/05/2020 - You will need a set of dumbbells for this workout.
Workout:
3xsets
Lower Body
- 20 Sprinters Lunge
- 20 Cossack Squats
- 10-15 Sissy Squats
- 15-20 Bulgarian Split Squat
*Extras - Abs & Calves to be done in between sets.
*This workout was not filmed
Home workout
06/05/2020 - You will need a resistance band and set of dumbbells for this workout.
Workout:
3xsets
Upper Body
- 10-15 Pull Aparts + Decline Pushups
- 10-15 Superman Row + Decline Pushups
- 20 Band Curl + Shrug
- Lateral Raise (thumbs up)to failure
*Extras - Abs & Calves to be done in between sets.
*This workout was not filmed.
Home workout
08/05/2020 - You will need a resistance band and set of dumbbells for this workout.
Workout:
- 100 Lying down pull down S/S 50 Extended arm sit up
- 50 Hollow hold with row
- 100 Shoulder taps s/s 100 Donkey kicks
- 50 Chest press s/s Bicycles crunches
- 100 Hollow hold with knee grabs s/s Hip thrusts
3xsets:
- 10 Standing side crunches
- 10 Knelling kick backs and side taps
Home workout
09/05/2020 (Quadriceps dominate)
Workout:
3 sets
20 Sissy squats
20 Reverse leg extension (sissy squats off the knee)
20 Sprinter lunge per leg
20 Bulgarian split squat
20 Hip thrusts
20 Sumo squat with the band
Home workout
10/05/2020 (Hamstring dominate)
Workout:
3sets
20 slider hamstring curl
20 Single leg hip extension
20 Cossack squats per leg
20 RDL variation (refer to video)
20 Deadlifts
11/05/2020 (upper body)
Workout:
100 Push ups
20 Face pulls (resistance band) x3sets
20 Around the worlds x3sets
20 Bent over lateral raise x3sets
20 Skull crushes x3sets
20 Bicep curls x3sets
* This workout was not filmed.
13/05/2020 (full body)
Workout:
20 Squat to press x3sets
20 Bench push ups x3sets
20 bicep curls x3sets
20 Tricep kick backs x3sets
100 Sit ups/crunches
*This workout was not filmed.
14/05/2020 (upper body)
Workout:
20 Bent over row x3sets
20 Over head press x3sets
20 resistance band pull downs x3sets
20 Clean to press x3sets
20 Kettle bell swings x3sets
*This workout was not filmed.
15/05/2020 (lower body)
Workout:
20 hip thrusts
20 Lying down side leg raises
20 hip abductors
20 Squats
20 Walking lunges
20 Donkey calf raises
*This workout was not filmed.
18/05/2020 (full body)
Workout:
5sests
10 Step ups
10 ball slams
10 Stiff deadlifts
10 curtsy lunges
*This workout was not filmed.
19/05/2020 (upper body)
Workout:
12 Resistance band pull down x3sets
10 Dumbbell shoulder press x3sets
10 Bent over row x3sets
8 T raises x3sets
*This workout was not filmed.
20/05/2020 (full body)
Workout:
10 One arm clean and jerk x5sets
10 Sumo squats with pulses x5sets
10 Kettle bell swings x5sets
10 Over head lunges x5sets
10 Push ups x5sets
*This workout was not filmed.
21/05/2020 (Full body)
Workout:
100 Lying down pull overs
50 Hollow hold with row (using a resistance band)
100 Shoulder taps
50 hip thrust
*This workout was not filmed.
22/05/2020 (lower body)
Workout:
100 hip abductors
90 crab walks
80 crunches
70 standing leg curls
60 sit ups
50 squats
40 lunges
30 hip thrusts
20 donkey kicks
10 leg raises
*This workout was not filmed.
24/05/2020 (lower body)
Workout:
100 hip thrusts
90 fire hydrants
80 hollow hold pulses
70 banded squats
60 bicycle crunches
50 weighted squats
40 Donkey kicks
30 Lying down lateral raises
20 Banded good mornings
10 Standing crunches
