Ah, here we are again. How I wish it wasn't the case as heading to the gym has probably been my main social interaction in the past few weeks as myself and my wife reduced our number of contacts. But the lockdown is here, gyms are closed and I'm back doing home workouts and running/cycling with in 5km of my house. The last few weeks have seen 5am starts to be in the gym for 6am but I'll have to start building a routine for training in Lockdown again for the next 6 weeks as the days get colder, darker and shorter.
To start I'll lay out the minimal equipment I have. I have a two 4kg dumbbells, a 6kg kettlebell, a 8kg kettlebell, a 24kg kettlebell, a red & green band, a mat and a skipping rope. I also have a bike in the garage, that I hoped to get a turbo trainer for, but I can use this on the roads. Not much but enough to get me through.
During the last lockdown I did alternating days for weights and cardio. (i.e. Monday - weights/bodyweight workout, Tuesday - Run/Cycle, Wednesday - weight and so on). I also did 20 mins of core each day. My aim is to resume this routine and use my lunchtime to bring my dog Indie for a walk while it's bright out.
I'll also probably have a rest day depending on how my body is feeling. Perhaps just some core or jump in for some pregnancy yoga with my wife.
Now the plan for my weights/bodyweight workouts is to do full body. Starting with the legs and moving up to chest, back, shoulder and arms. Just hit everything really and keep the rest times low to get a good sweat and make it tougher.
The general layout of my workout will be like so, 10 exercises with a few supersets and with 30 secs rest between sets;
Bulgarian Split Squats s/s Air Squats - 4 sets of 12 reps each leg / 20 air squats
Reverse Lungs s/s Air Squats - 4 sets of 12 reps each leg / 20 air squats
RDL's - 4 sets of 12 reps
Narrow Stance Squats with heels elevated (use a hard book) - 4 sets of 25 reps
Push Ups - 5 sets of 25 reps
Kettlebell Floor Press - 4 sets of 12 reps each side
Single Arm KB Row s/s Band Pulls - 4 sets of 15 reps each side / 20 Band Pulls
Single Arm KB Shoulder Press - 4 sets of 15 reps
Single Arm Lat Raise s/s Rear Delt Flys with Band - 6 set of 12 each side / 20 Band flys.
Tricep Kick Backs s/s Bicep Curls with Bans - 4 sets of 20 / 20
Give it a whirl and let me know how it goes for you. If you have questions let me know and can give you variations if you do not have any equipment whatsoever.