A BRAZYN "AT-HOME" WORKOUT GUIDE

The world just tossed us all a huge bag of lemons. The gyms are closed, the weather isn't great, "social distancing" is all the rage, and you're going stir crazy without your normal routine. Time to make some delicious home-made lemonade!

Heck, what if you could come through this global crisis feeling healthier and stronger? That's our plan, so we went ahead and put together this series of home workouts.

1) Bodyweight - Never thought you'd be workingout at home? No worries, your body is the only tool you need.
2) Bands- You've dabbled in some home exercise. You have bands! Let's go!
3) Roller Based - You're smart, you have a roller. But you thought it was only good for cracking your back? Nope. Let's roll!

BEFORE YOU START

  • You don't need much space to perform these exercises. An 8' x 8' space is more than enough. Some quick furniture rearrangement should get the job done.
  • Each workout is designed as a "circuit." The goal is to go through each exercise once, take a quick breather, and then go through the sequence again.
  • Familiarize yourself with the moves before you start. This way you can go beast-mode when you get going.
  • For those who live on upper floors: Some of the exercises require jumping. Practice landing softly. You don't want to wake up any sleeping kiddos at the neighbor's below you.  
  • Feel free to mix it up and combine exercises from each workout for the ultimate at-home sweat-sesh.
  • If you're wondering if we did these workouts ourselves, the answer is yes. We had our intern do them. For science.

LET'S GET WARMED UP

1) Foam Roll. We have the perfect routine. (6 minutes)
2) Jump rope or jumping jacks (1 minute or 40 reps)
3) Arm circles (20 reps per direction)
4) Jog in place (45 seconds)

"RISE & SHINE" FOAM ROLLING ROUTINE (CLICK TO EXPAND)

  • #1 BODYWEIGHT
  • #2 RESISTANCE BANDS
  • #3 FOAM ROLLER

WORKOUT #1 | BODYWEIGHT-ONLY

What you'll need:

  • Your body
  • The will to workout
  • Yoga mat or pad (optional but suggested for hard floors)

8 EXERCISES x 3 SETS
Rest between exercises: 10-15 seconds
Recovery between sets: 2 minutes
Total estimated time: 15 minutes

1) Bodyweight Squat (15 Reps)
2) Bicycle Crunches (25 Reps)
3) Superman (20 Reps)
4) Push Ups (20 Reps)
5) Split Lunge Jumps (5 Reps/Leg)
6) Mountain Climbers (20 Reps)
7) Burpees (8 Reps)
8) Wall Sits (30 Seconds)

Rest 2-Minutes (Repeat 3x)

THE MOVES

Bodyweight Squat (15 reps)

Stand with your hands on the back of your head (or cross your arms in front of you). Put your feet slightly wider than shoulder-width apart with your feet turned out slightly to open the hip joint.

Lower yourself until your thighs are parallel to the floor.

Drive through your heels, squeeze your glutes, and return to the starting position.

Repeat for 15 reps.

Advanced mode: Lower yourself until your thighs are sub-90 degrees to the floor. Butt to heels!
Lighten it up: Only go as deep as is comfortable. Important if you have knee issues.


Bicycle Crunches (25 reps)

It's core time! Lie flat on the floor with your lower back pressed to the ground. With your hands behind your head, bring your right knee in towards your chest and lift your shoulder blades off the ground and twist to meet your knee with your left elbow. At the same time, straighten your left leg out, and make sure your torso is moving and turning and not just your elbows.

Perform the movement with the opposite side to complete one rep. Repeat 25 times.


Superman (20 reps)

Lie face down with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so that they are at least 6" off the floor, forming a banana shape with your body. Keep your head neutral, facing wherever your chest is facing. Repeat for 20 reps


Push Ups (20 reps)

A classic exercise that still holds up. Lie on the ground with your toes and your hands holding yourself up. Lower your torso to the ground until your elbows reach a 90-degree angle. Keep your head neutral facing the same direction as your chest. Keep your core tight not drop or raise your hips. Raise yourself by pushing the ground away from you, breathing out as you push and make sure to not lock your arms. Repeat this exercise at a steady pace for 20 reps.

Advanced mode: Keep your elbows close to your body
Lighten it up: Get in the push up position, but with your knees on the ground


Split Lunge Jumps(5 reps per leg)

Start in a lunge position. Have your front thigh parallel to the floor and the back knee on the ground bent at 90 degrees. Let your arms hang by your sides.

Keeping your chest up, back straight, and core engaged, jump straight up so that both feet leave the floor. Drive your arms up in front of your chest to provide momentum and power.

Switch leg positions in the air, landing softly with your opposite foot forward.

Alternate legs every rep and perform 5 reps per leg.

Lighten it up: Do alternating lunges, but remove the jump


Mountain Climbers (20 reps)

Lower yourself into the plank position, making sure to distribute your weight evenly between your hands and your toes. With your hands shoulder-width apart, back flat, abs engaged, and head in a neutral position, pull your right knee into your chest as far as you can.

Return your right leg to the starting position while switching legs, pulling the left knee in. This is one rep.

Be sure to keep your hips down and cycle your knees in and out as far and as fast as you can. Repeat for 20 reps.


Burpees (8 reps)

Possibly the most dreaded of bodyweight exercises. Start by standing with your feet shoulder-width apart. Bend at your hips and knees to lower yourself into a squatting position. Place your hands on the floor in front of you and shoot your feet back so that you are in the pushup position. Reverse the movement, firing your knees between your hands into a squatting position. Jump up into the air from the squat and reset.

Repeat for 8 reps.

Advanced mode: do a pushup during each rep
Lighten it up: remove the jump when you come up


Wall Sits(30 seconds)

The final stretch! With your back flat against the wall, set your feet shoulder-width apart and then about 2 ft out from the wall. Lower yourself with your back in contact with the wall until your thighs are parallel with the ground (at a 90-degree angle). Hold this position for 30 seconds while contracting your abs. Feel the burn!

WORKOUT #2 | RESISTANCE BANDS

What you'll need:

  • Long Resistance band with handles
  • Door anchor for band (optional)
  • Yoga Mat for hard floors (optional)

7 EXERCISES x 3 SETS
Rest between exercises: 10-15 seconds
Recovery between sets: 2 minutes
Total estimated time: 13 minutes

1) Thrusters (10 reps)
2) Donkey Kicks (10 reps per leg)
3) Wood Cutters(10 reps per side)
4) Reverse Crunch (10 reps per leg)
5) Bent Over Row (10 reps)
6) Bicep Curls (10 reps)
7) Tricep Extensions (10 reps per arm)

Rest 2-Minutes (Repeat Thrice)

THE MOVES

Thrusters (10 reps)

Place resistance band under both feet and around shoulders, holding handles in both hands. Perform a squat, keeping your back flat and dropping your butt down as if to sit on a chair, and slowly squat down until your thighs are parallel to the floor.

Push yourself up with force through your heels back to an upright position. Then push up until your arms are extended above your head.

Advanced mode: Set your feet shoulder-width apart for added resistance


Donkey Kicks (10 reps per leg)

Start on the ground on all fours. Hold one handle in your hand and loop the other around your foot on the same side. If you have a door anchor, you can use this instead of holding the band. Extend this leg straight back and up until your glute is in contraction. Slowly return to the starting position.

Advanced mode: Choke up on the band until there is tension from the starting position.


Wood Cutters(10 reps per side)

Anchor the loop or tube band near the top of a cable column or support (sofa leg, door anchor, etc). With your right side toward the support, grab the free end of the band with your arms stretched out overhead.

In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to the starting position. Repeat for 10 reps on each side.


Reverse Crunch (10 reps per leg)

Anchor the band on a low support (like a sofa leg or using the door anchor). Lie face up, bending knees 90 degrees. Wrap the band around the tops of both feet and scoot back to a position to create tension.

With your back flat against the ground, pull your knees toward your shoulders, tightening your abdominal muscles. Slowly return to the starting position.

If possible, switch to a lighter band for this exercise.


Bent Over Row (10 reps)

Position yourself over the center of the band with feet shoulder-width apart. Lower yourself by bending slightly at your knees and hinge at your waist, keeping hips back.

Grasp the band handles with both hands and with elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.

Lower slowly and row for 10 reps.


Bicep Curls (10 reps)

Stand on the middle of the band with feet shoulder-width apart. Grab a handle in each hand and start the exercise with your arms down at your sides.

With palms facing in front of you, pull both arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back to starting position. Repeat for 10 reps.


Tricep Extensions (10 reps per arm)

Stand with one foot slightly in front of the other and place the center of the band under the back foot.

Hold both handles with one hand with the other hand by your side. Bring handles together straight up above the top of your head.

Slowly lower handles behind the back of your head until elbows are bent below 90 degrees, keeping elbows close to the side of your head. There should be tension in the band the whole way through the movement.

Press hands back up overhead slowly. Repeat for 10 reps then switch feet and hands for the other side.

WORKOUT #3 | FOAM ROLLER-BASED

Using a foam roller as a tool for your workout gives your body an unstable platform to do exercises on. This added challenge will give your secondary stabilizer muscles a run for their money and will provide added benefits to your core.

What you'll need:

  • Morph Foam Roller
  • Yoga mat (optional but suggested for hard floors)

5 EXERCISES x 3 SETS
Rest between exercises: 10-15 seconds
Recovery between sets: 2 minutes
Total estimated time: 12 minutes

1) Asymmetric Pushups (30 Sec)
2) Hip Extensions (30 Sec)
3) Dynamic Plank (30 Sec)
4) Single-Leg Extensions (30 Sec)
5) Knee Tucks (30 Sec)

Rest 2-Minutes (Repeat Thrice)

THE MOVES

Asymmetric Pushups (30 seconds)

Position yourself in the pushup position with your roller under one hand and parallel with the length of your body. Perform a push up with the roller as an unstable platform for one hand, roll your Morph to the other hand, and repeat for 30 seconds.


Hip Extensions (30 seconds)

Lie down on your back and place your Morph under your feet. Levering off from the roller, drive your hips straight up, tighten your core, and hold for 30 seconds.


Dynamic Plank (30 seconds)

Set yourself up in the plank position and place your roller under your shins. Perform a plank while rolling slightly forwards and backwards on your roller. Hold for 30 seconds.


Single-Leg Extensions (30 seconds)

Lie on your back and place your Morph under one foot, perpendicular to the length of your body. Bend this knee to a 90-degree angle and hold the opposite leg straight up in the air. Levering off the roller, drive your hips up, keeping your straight leg locked. Perform for 30 seconds per leg.


Knee Tucks (30 seconds)

Set up in a push up position with your Morph foam roller under shins. Drive your knees forward and through your arms until the roller reaches the end of your toes. Slowly reverse the movement and send your legs backwards into the push up position. Repeat for 30 seconds.


ADVANCED VERSION

Perform the Knee Tucks and add a Push Up at the end of each repetition (but watch out for our intern, Dylan)

 

For more information about each exercise in this circuit, we put together a video for this routine for you to check out below: