At Home Workouts with Shannon Dolan

Shannon Dolan isn’t letting social distancing get in the way of anyone’s goals! She’s got the movement your body needs to stay healthy while hunkering down at home. What you’ll need to complete these circuits: A towel, water, a mat, and YOUR A-GAME!

Instagrammers! Make sure to tag @chfitness #socialdistancefitness in your stories as you do these workouts. We’re all in this together, even if we’re apart. #flattenthecurve

WARM-UP OPTIONS

» Run in place

» High knees

» Jumping Jacks

» Walk or run outdoors

» Jump rope (or jump in place if you don’t have a jump rope)

Add Mobility:

» Cat cows

» Hip circles

» Inner thigh stretches

» Shoulder circles

WORKOUT #1

Repeat each circuit for 3 rounds. Rest 1-2 minutes between rounds.

Circuit 1:

» Plank shoulder taps – 30 seconds

» Single leg bridges x15 each side

» Sit-ups x20

Circuit 2:

» Side plank with hip dips – 30 seconds each side

» Walk outs x10

» Russian twists x15

Circuit 3:

» Tricep dips off a chair – x15

» Squats x20

» Backward lunges x15 each leg

WORKOUT #2

Repeat each circuit for 3 rounds. Rest 1-2 minutes between rounds.

Circuit 1:

» Plank Jacks (or toe tap outs) – 30 seconds

» Across toe taps x15 each side

» Single leg deadlifts x15 each side

Circuit 2:

» Supermans x10

» Squat to sidekick x15 each side

» Lateral lunge x15 each side

Circuit 3:

» Scapular pushups – x15

» Bridge heel walk outs x10

» Burpee x10

WORKOUT #3

Repeat each circuit for 3 rounds. Rest 1-2 minutes between rounds.

Circuit 1:

» Squat to Calf Raise x20

» Sit Ups x20

» Tricep Dips x15

Circuit 2:

» On Tippy Toes Squat x15

» Single Leg Deadlift to Backward Lunge x10 each side

» Russian Twist x20 each side

Circuit 3:

» Plank Get Ups – 30 seconds

» Bicycle Crunches x15 each side

» Lateral Lunges x15 each side

WORKOUT #4

Repeat each circuit for 3 rounds. Rest 1-2 minutes between rounds.

Circuit 1:

» Bird Dog x10 each side

» Frog Sit Ups x15

» Bridge with Pillow in Inner Thigh Squeeze x20

Circuit 2:

» Walk Outs to Push Ups x10

» On-Stomach T’s x10

» 30 seconds Jumping Jacks

Circuit 3:

» Side Plank Dips x15 each side

» Backward Lunges x15 each side

» Squat Jacks x15 each side

WORKOUT #5

Repeat each circuit for 3 rounds. Rest 1-2 minutes between rounds.

Circuit 1:

» Traveling Plank – 30 seconds

» Squats x20

» Mountain Climbers – 30 seconds

Circuit 2:

» Standing Oblique Crunch x10

» Lateral Lunges x10

» Roll Ups x 15

Circuit 3:

» Forward Lunges x15 each side

» Wall Sit – 1 minute

» Bicycle Crunches x15 each side

WORKOUT #6

x10 each move or time specified. 5-10 rounds.
Rest 1-2 minutes between rounds.

» Push ups
» Squat jumps
» High knees x 30 seconds
» Standing oblique crunch
» Bear crawl hold x 30 seconds
» Forward lunge x 10 each side
» Downward dog push ups
» Wall sit x 30 seconds

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Shannon Dolan holds a degree in Nutrition from University of Delaware where she minored in Strength and Conditioning and Art. Since graduating in 2012 she has been a personal trainer diving into all aspects of health and wellness with a variety of clients, from those recovering from stroke to youth athletes. As a believer in a variety of fitness activities, daily meditation, and proper nutrition, Shannon makes it a point to help her clients find their journey to a healthy lifestyle while having fun with the process! Shannon is offering virtual training sessions for singles and small groups! Connect with her here.