August 24, 2020

Q.U.A.R.A.N.T.I.N.E. Workout for 2020

Let’s make the most of our quarantine time at home and refocus our attention on functional fitness. Now’s the time to revamp our exercise routine and get back on track with a fresh at-home workout.

Directions: Set a timer for 50 seconds, followed by a 10-second rest for a 10-minute workout. Complete this circuit up to 5 times for a 50-minute workout.

Q – quick feet: run in place as fast as possible, pumping your arms by your sides.

U – upper cuts with weights: hold one light weight in each hand; stand with feet wide, knees slightly bent; keeping elbows bent and weights in front of you, punch one hand up at a time, alternating arms.

A – alternating high knees/knee lifts: lift knees as high as possible, pumping your arms by your sides

R – rear delt rows with weights: hold one moderate weight in each hand; stand with feet shoulder-width apart, hinge slightly forward with weights in front of each leg, palms facing back; open and lift both arms at the same time, keeping your elbows bent and pinching your shoulder blades together as you lift.

A – alternating front kickboxing kicks: kick front as if driving your heel through a door just above the doorknob; pull both arms down and back as you kick, keeping your elbows bent.

N – negative squats with weights: place one moderate weight on each shoulder; squat as low as you can comfortably with your feet shoulder-width apart; slowly and intentionally rise and lower, pressing your heels into the ground and your hips to the back.

T – tap side lunges: quickly tap to the side as you rotate and reach one arm across your body, alternating sides

I – isometric biceps curl with alternating lunges: hold one moderate weight in each hand, elbows bent to 90° and palms facing up; step back and down into a lunge, alternating sides. 

N – narrow-based squat jumps: drop down into a mini-squat position with feet slightly more narrow than the hips; jump up out of the squat as you throw your bent arms forward and up; return to the mini-squat position as you land lightly on both feet.

E – elevator pushups: in a full or modified (knees down) position, go halfway down and hold 2 seconds, then go as low as possible without touching your chest to the floor and hold 2 seconds; repeat the hold sequence on the way up.



Amy StaffordAmy Stafford is the President of Body & Soul Fitness, certified personal trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area.