Home Workout Series

Ben Eggleston Head shot

Physical therapist Ben Eggleston started a 3 week home workout series during the COVID-19 Stay at Home order. Here is what Ben had to say:

“With at least 3 more weeks of social distancing and non-essential business closures, I thought I would share my workout with anyone who may be interested in joining me, from a distance. I will be recording workout consisting of about 20 minutes of cardio, followed by about 10-15 minutes of strength and flexibility training. I will try to include activities and education for all fitness levels. No specific gym equipment will be necessary so anyone can perform the exercises at home while maintaining social distancing requirements. So if you need guidance, a workout buddy, or even a psychological pick up, join me for my workout 3 days a week for the next few weeks. Check our Facebook page regularly for updated workouts!”

Join Ben for some workout guidance, and be his workout buddy! The workouts will be added to this blog post each time, so be sure to book mark it!


WORKOUT #1

Ben’s first workout is here! Follow along as he guides you through a strength training program, to do after 20-25 minutes of cardio! To find your target heart rate for your cardio training, check out our blog linked below.

For today’s workout the only equipment needed is a stack of books and a grocery bag.
Each exercise will be performed for 45 seconds, and modifications to the exercise are in parenthesis.

Round 1 – execute each exercise for 45 second, repeat 2 times
Lunge with chop to one side- repeat on other side (mini lunge)
Plank with hip extension (plank on knees or without leg lift)
Sidelying hip abduction- repeat on other side

Round 2- execute each exercise for 45 second, repeat 3 times
Squat with shoulder raise (mini squat while holding counter if needed)
Superman (only lift legs)
Single Leg deadlift (no resistance and hold onto counter)

Keep an eye out for Ben’s next workout to be posted this weekend, and let us know what you think!


WORKOUT #2

Workout #2 with Ben is here! If you missed our first workout, go back and check it out for details on how to find your target heart rate. Get your 25 minutes of cardio in, and then come back to this video and go through the strengthening portion with Ben!

For today’s workout you need two grocery bags, and your stack of books from last time. Perform each exercise for 45 seconds before moving on to the next.

Round 1- Perform each exercise for 45 seconds
Right single leg bicep curl
Wall sit with chop to on side
Single arm row with right arm
Left single leg bicep curl
Wall sit with chop to the other side

Round 2- Perform each exercise for 45 seconds
Right side static lunge with arm raises
Reverse fly
Squat with press
Left side static lunge with with arm raise
Reverse fly
Squat with press


WORKOUT #3

Workout #3 with Ben is here, and let’s be real, it’s not always easy. In this video Ben discuses feeling like his cardio was a “struggle”, but the important part is that he did it! Not every workout will feel easy or even good, but the goal is to just get up and move!

Get your 25 minutes of cardio in, and then come back and join us for the strength training portion. Complete each exercise for 45 seconds, and use the modifications in parentheses if needed!

Round 1- Perform each exercise for 45 seconds, repeat round 3x
Push up (push up while on knees)
Tricep kick back
Mountain climbers with plates (no plates)

Round 2- Perform each exercise for 45 seconds, repeat round 3x
Flys
Skull crusher
push up/downs (plank on toes or knees)


WORKOUT #4

Workout # 4 with Ben!

Ben discusses some great resources on our website at pt-cpr.com, check them out! Make sure to like and comment on this post so we know who’s here! For this workout you will need a broomstick or paint pole and your bags of books. Modifications are in parenthesis.

Round 1- perform each exercise for 45 seconds, repeat round 2x
Squat with resistance (no resistance)
Side plank to each side for 15 sec ea, then front plank for 15 sec. (plank on knees)
Russian dead lift with row (light resistance without row)

Round 2- perform each exercise for 45 seconds, repeat round 2x
Squat lunges (stationary lunge)
Dying bug with pull overs (pull overs with both feet on ground)
Hip abduction box draw (side lying hip abduction)

Finish with 1 minute of Farmers Carry.


WORKOUT #5

Workout #5 with Ben, how has it been going?

We are halfway through this workout series, and hopefully it has helped people adhere to a program and encouraged them to get moving! In today’s workout, Ben discusses the importance of cardio training, especially during times like these. Check it out!

For this workout you will need a broomstick or paint pole and your bags of books. Modifications are in parenthesis.

Round 1- perform each exercise for 45 seconds, repeat round 2x
Bicep curl with overhead press
Squat with chop/lift – switch side next round
Single arm plank with horizontal abduction- switch sides next round (plank)

Round 2- perform each exercise for 45 seconds, repeat round 2x
Upright row with static mini squat
Barbell bicep curl
Shoulder flexion to abduction with static lunge. (Perform without static lunge)

Finish routine with 1 minute of reverse fly


WORKOUT #6

If you are just joining us, make sure to go back through our previous workouts to get caught up! After your 25 minutes of cardio, perform this strength circuit listed below. Modifications are in parentheses!

Round 1- Perform each exercise for 45 second, repeat round 2x
Military incline push up (push up on floor or on knees)
Single leg standing tricep extension (perform without doing single leg)
Plank up and overs (static plank or walking plank without books)

Round 2- Perform each exercise for 45 second, repeat round 2x
Bench press
Barbell skull crusher (use book in each hand without barbell)
Rotational plank (static side plank on feet or knees)

Finisher: 1 minute of Bear Crawl


WORKOUT #7

The nicer weather makes getting outside for cardio easier, as we do workout #7!

How has this program been going for you? Do you have questions or need additional modifications? Feel free to reach out to Ben at , he would love to discuss your goals and help you get there!

Be sure to get 25 minutes of intense cardio in, and then come back and join Ben for some strength exercises. Modifications are in parentheses.

Round 1: perform each exercise for 45 seconds, repeat each round 2x
Reverse and lateral Lunge with sliders (Mini lunge without sliders)
Plank with hip abduction using sliders (plank with or without leg kick)
Single leg squat with shoulder flexion (double leg squat with shoulder flexion)

Round 2: perform each exercise for 45 seconds, repeat each round 2x
Supine flutter kicks (feet touch the ground if needed)
Knee to hand jumps (marching while bringing knee to hand)
Lateral lunge with press (mini lunge)

Finish by performing Turkish get up exercise for 2 minutes.


WORKOUT #8

Workout # 8, and Ben is starting to feel his cardio improving, anyone else agree? Remember there will be good days and bad, but hopefully you are starting to feel improvements in your training.

In this video, Ben discusses the American Heart Association’s recommendations for cardiovascular training, as well as strength training and the benefits. Get your 25 minutes of cardio in, and then come back to this video for your at home strength training! Modifications are in parentheses.

Round 1: 45 Seconds each, 2x
Door frame row (bent over row with book/weight)
Plank with alternating arm/leg (plank on toes or knees)
Bicep curl

Round 2: 45 Seconds each, 2x
upside down shoulder press (standing shoulder press with books/weight)
Lawn mower start
Forward lunge with reverse chop (stationary lunge with shoulder flexion)

Finisher: Perform exercise for 1 minute, 2x.
Static bicep curl with shoulder pinch.


WORKOUT # 9

Ben’s final workout of the series is here! If you’ve been joining along this whole time, great job! If you’re just seeing this now feel free to go back to the beginning and start the workout series over, you can find it here on our Facebook page or on our website in our Knowledge Center https://pt-cpr.com/2020/05/home-workout-series/

In this final video Ben discusses the importance of getting outside and getting moving, so go get your 25 minutes of cardio in and come back and join Ben for strengthening. Modifications are in parentheses.

Round 1- complete each exercise for 45 seconds, repeat 2x
Push up planks (push ups)
Tricep kick back in high plank (tricep kick back while leaning over a chair)
Fly with shoulders on chair (fly laying on ground)

Round 2- complete each exercise for 45 seconds, repeat 2x
Moving push up (static high plank)
Side plank with tricep extension overhead (side plank)
Opposite arm/leg

Finisher: 1 minute of burpees!

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