Quarantine has taken an immense toll on us all. With school closed due to COVID-19, students are struggling to find time to keep up with physical exercise. Sitting at a screen for a six-hour school day as well as an extra two hours for homework will also take a toll on students’ physical health. 

Physical Exercise is essential to students because it helps build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health issues. 

Now more than ever, students are in desperate need to stay fit, and with their busy schedules, it can be hard to come by. However, we worked out the best and most efficient workout routine to do at home to stay fit. 

We determined the workout by ensuring you work out every muscle group: chest, shoulders, and triceps, calves, hamstrings, and glutes, and the back and bicep. 

Week Plan:

Monday: Chest, shoulders, triceps, bicep

Tuesday: Core workout https://www.youtube.com/watch?v=3p8EBPVZ2Iw

Wednesday: Leg day

Thursday: Light full-body workout

Friday: Chest, shoulders, triceps, bicep 

Saturday: Cardio

Sunday: Rest day

Monday and Friday:

9:30 – 10:45: 1st/2nd period

20 pushups

11:00 – 12:15: 3rd/4th period

Lunch: 20 pushups

1:05 – 2:20: 5th/6th period

20 Pushups

2:30 – 3:45: 7th period

20 Pushups

4:00 – 4:45: Ten Diamond push-ups (x3), 10 wide pushups (x3), 10 incline pushups (x3), 10 decline push-ups (x3) three, 10 plank push-up (x3), 20 bench dips (x3) (use a bed or any elevated surface > two feet).

Tuesday: 

9:30 – 10:45: 2nd period

30-second plank

11:00 – 12:15: 4th period

Lunch: 1 min plank

1:05 – 2:20: 6th period

30-second plank

2:30 – 3:45: 45 sec High Knee Taps, 45-seconds Russian Twists, 45-seconds Leg Raises, 45-seconds Hip Raises, 45-seconds Flutter Kicks, 45-seconds Plank Knees to Elbow, 45-seconds Chair Sit-Ups, 45 sec Seated in & outs, 45-sec Jumping Jacks.

Wednesday:

9:00 – 12:00: Asynchronous work

Lunch: 25 squats

1:05 – 3:00: asynchronous work

25 squats

3:45 – 4:30 : 20 (each leg) lunges x3, 25 squats x3, 20 calf raises x3 (go slow), 1 min squat hold x3.

Thursday:

9:30 – 10:45: 1st period

20 pushups

11:00 – 12:15: 3rd period

Lunch: 20 pushups

1:05 – 2:20: 5th period

20 Pushups

2:30 – 3:45: 7th period

20 Pushups

4:00 – 4:45: 15 reverse lunges (each leg), 10 v push ups, 15 mountain climbers (each side), 20 lying leg lifts (each side), 15 pile squats (each side), 25 crunches, one-minute plank, 15 bench dips (off of chair or bed). 

Saturday

Saturday: Any form of cardio for at least 30 minutes that raises your heart rate between 150 bpm and 200 bpm. Make sure to hydrate.