With so many of us staying home during the COVID-19 pandemic, Trainer Dave Bruton built out exercises and stretches that you can do from home. These workouts are great for student-athletes, teachers and staff, and even family members.

Exercising can reduce anxiety and stress, and also provide as an outlet during these times. You don’t need a gym or, in most cases, even equipment to do these.


Step 1. Pick 4-5 drills from the Warmup section

Step 2. Pick 1 lower body plyometric exercise and 1 upper body exercise

Step 3. Pick 2-4 exercises from lower and / or upper body strength section

Step 4. Pick 1 of the conditioning exercises and as many reps as possible in a certain amount of time OR perform all of the exercises in a circuit and repeat for 3 – 10 rounds (based on your ability) 

Exercise Templates:

Full Body – pick 1-2 exercise from each strength category 

(3 days per week on non-consecutive days)

Upper / Lower Split – Perform Upper Body exercises on day 1 and lower body exercises on day 2 (EXAMPLE- Monday upper body, Tuesday lower body, Wednesday OFF, Thursday Upper body, Friday lower body, Sat/Sun OFF)

Push / Pull / Core, Trunk– Perform “Push” exercises on day 1 and “pull” exercises on day 2

(4 days per week – 2 ON, 1 OFF, 2 ON, 2 OFF)

Push exercises include chest, triceps, shoulders, quads

Pull exercises include back, biceps, hamstring

An example for a full body workout could look like this:

Warmup – Knee hugs, ankle grabs, quad stretch, high knee, butt kick

Plyometric – Squat Jumps & Wall plyo push ups

Strength – Squat, Lunge, Close grip pushups, pull-ups, crunches, side planks

Conditioning – Jump Rope for 30 seconds, bear crawl for 20 yards, REPEAT 5 times

Start building your workout here!