{"id":40698,"date":"2022-01-26T20:32:08","date_gmt":"2022-01-26T20:32:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40698"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"quarantine-workout-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/","title":{"rendered":"Quarantine Workout Challenge To Get Back In Shape In No Time"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#The_2_Week_Quarantine_Fitness_Challenge\" >The 2 Week Quarantine Fitness Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Quarantine_Fitness\" >Quarantine Fitness<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Quarantine_Workout_Challenge_Workout_A_Week_1\" >Quarantine Workout Challenge: Workout A (Week 1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Quarantine_Workout_Challenge_Workout_B_Week_2\" >Quarantine Workout Challenge: Workout B (Week 2)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#The_Exercises_In_The_Quarantine_Workout_Challenge\" >The Exercises In The Quarantine Workout Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Quarantine_Workout_Challenge_Burpees_x_15\" >Quarantine Workout Challenge: Burpees (x 15)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Standing_Overhead_Presses_x_20\" >Standing Overhead Presses (x 20)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Quarantine_Workout_Challenge_Dumbbell_Thrusters_x_20\" >Quarantine Workout Challenge: Dumbbell Thrusters (x 20)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Elbow_Plank_Hip_Dip_x_15_on_each_side\" >Elbow Plank Hip Dip (x 15 on each side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Lunge_To_Press_x_15_on_each_side\" >Lunge To Press (x 15 on each side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Side_Leg_Raises_x_20_on_each_side\" >Side Leg Raises (x 20 on each side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Russian_Twists_x_20_on_each_side\" >Russian Twists (x 20 on each side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Weighted_Step_Up_x_15_on_each_leg\" >Weighted Step Up (x 15 on each leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Butterfly_Bridges_x_30\" >Butterfly Bridges (x 30)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Donkey_Kicks_x_15_on_each_side\" >Donkey Kicks (x 15 on each side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Squat_Jumps_x_20\" >Squat Jumps (x 20)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#Curtsy_Lunge_x_15_on_each_side\" >Curtsy Lunge (x 15 on each side)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Following the Covid-19 outbreak, most countries were forced to close down so many public areas, including fitness centers. With gyms closed, boredom and stress kicking in, and people working remotely, many reported unwanted weight gain. <\/span><span style=\"font-weight: 400;\">No matter how much we tried to stay fit, we could not help but give in to temptations of overeating and eating junk food. As a result many people got off their dieting and exercise programs. Now more and more are realizing they need to get back into a fitness routine. <\/span><span style=\"font-weight: 400;\">We have designed a quarantine workout challenge that is home friendly and can transform your body in no time! Check it out.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_2_Week_Quarantine_Fitness_Challenge\"><\/span><b>The 2 Week Quarantine Fitness Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We have designed an easy quarantine home workout for anyone who wants to <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">transform their physique<\/a> in no time. Within we have incorporated practical activities to help you lose body fat and gain muscle mass, endurance, strength, coordination, and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, before you try this 14-day quarantine workout routine, we urge you to consult your doctor and trainer.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quarantine_Fitness\"><\/span><b>Quarantine Fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now is the perfect time to work on your body. Even though most gyms may be still closed, you can exercise using a quarantine workout without equipment. It can be as effective as a gym workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although we have combined a few weight training exercises and bodyweight exercises, do not worry, as all you need is a pair of dumbbells. For a twist, the challenge is divided into two workouts; workout A and workout B.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The two workouts are meant to break the monotony and further challenge your body muscles. So, you will start with workout A and in the following week perform workout B. If you want to keep up with the challenge for a month, you can continue alternating between the two <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">workouts<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, let us remind you that you need rest days to help your muscles grow and recover. Both workouts suggest you take two off days, preferably Wednesday and Sunday. Now here is the quarantine workout challenge:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quarantine_Workout_Challenge_Workout_A_Week_1\"><\/span><b>Quarantine Workout Challenge: Workout A (Week 1)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Thrusters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Step Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Donkey Kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge to Press<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Quarantine_Workout_Challenge_Workout_B_Week_2\"><\/span><b>Quarantine Workout Challenge: <\/b><b>Workout B (Week 2)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butterfly Bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow Plank Hip Dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Leg Raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curtsy Lunge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Overhead Presses<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\">Swim Workout For Triathlon: The Ultimate Training Guide<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38878 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Exercises_In_The_Quarantine_Workout_Challenge\"><\/span><b>The Exercises In The Quarantine Workout Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Our team has conducted extensive research and compiled the very best <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">exercise<\/a> to transform your physique, as suggested by most health and fitness experts. The exercises include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quarantine_Workout_Challenge_Burpees_x_15\"><\/span><b>Quarantine Workout Challenge: <\/b><b>Burpees (x 15)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only do some people hate this exercise, but they also consider it brutal. However, despite such talk, this exercise ranks top among the best activities to transform your body in no time. The good news is, you require no equipment but your body weight, and it tones your entire body at a go! Here is how you do burpees (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/7-most-effective-exercises#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at hip-width distance and arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop into a squatting position, meaning your knees are bent, your back is straight, and your hips are pushed backwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop on the ground from this position into a push-up position. Your body must form a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform one push up and jump to return to the squat position as fast as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Overhead_Presses_x_20\"><\/span><b>Standing Overhead Presses (x 20)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is effective in building functional strength and muscle mass. It also builds core stability and shoulder mobility. It targets the majority of your body muscles, including the trapezius muscles, obliques, lower back, core, and transverse abdominal muscles. Here is how you perform these presses:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at shoulder-width distance and hold a pair of comfortable dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Move the loads overhead and let your upper arms be parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Tighten your abdominal muscles and start pushing your arms above your head, which will stretch your arms and move the loads towards the ceiling. Be sure to keep your feet firmly pressed on the floor, and head and neck stationary. Additionally, be sure to keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Pause at the top of the movement before bending your elbows and lowering the weights back to your shoulder length until the triceps are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat to complete the reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Quarantine_Workout_Challenge_Dumbbell_Thrusters_x_20\"><\/span><b>Quarantine Workout Challenge: <\/b><b>Dumbbell Thrusters (x 20)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dumbbell thruster is an excellent compound exercise that combines a squat and the shoulder press. It targets the quads, shoulders, and glutes and helps improve balance, muscular coordination, and <a href=\"https:\/\/betterme.world\/articles\/nordic-walking\/\">endurance<\/a>. Here is how you perform these exercises:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in each hand and by their handles such that the back of the load is resting above the back of your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and squat slightly but keep your legs aligned with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your legs and stretch them as you simultaneously raise your arms and lift the dumbbells above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the squatting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38740 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5861-1024x576.png\" alt=\"quarantine workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5861.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5861-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5861.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5861.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Elbow_Plank_Hip_Dip_x_15_on_each_side\"><\/span><b>Elbow Plank Hip Dip (x 15 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Say goodbye to muffin tops, belly fat, and hip dips because this <a href=\"https:\/\/betterme.world\/articles\/how-effective-are-resistance-band-workouts\/\">exercise<\/a> gets rid of them all. It is an effective waistline exercise that hardly misses in most workouts targeting this region. Here is how you perform this <a href=\"https:\/\/betterme.world\/articles\/athlete-workout-plan-how-to-train-like-a-pro\/\">exercise<\/a> (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your knees and hands and slowly stretch the legs behind you. Your body should form a straight line from your head to your toe. Keep your back straight and your head facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rotate your spine from this elbow plank position and lower your left hip just above the floor. Note that only your spine is rotating and not your entire body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the elbow plank and lower the right hip slightly above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunge_To_Press_x_15_on_each_side\"><\/span><b>Lunge To Press (x 15 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">exercise<\/a> is an excellent full-body exercise because lunging is ideal for your lower body, and pressing is perfect for your upper body. Combining them leads to an incredible and thorough full-body activity that improves your balance and coordination and helps with toning. To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with dumbbells by your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a huge step in front and lower into a lunge. Make sure both knees form a 90-degree angle and that the back knee rests a few inches above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that position and press both dumbbells above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to your shoulders and then push through your feet back to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Leg_Raises_x_20_on_each_side\"><\/span><b>Side Leg Raises (x 20 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If performed correctly, these leg raises target your waistline, outer thigh, and butt (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Here is the step-by-step guide to follow:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side and stack your left leg on top of the right one. Make sure your body forms a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right elbow and use the right hand to support your head. If not, you can keep your arm on the floor and rest your head on the arm. Your left arm should stay on the floor throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your left leg towards the ceiling and as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement before slowly returning it down. This time around, do not rest it on the right leg but instead rest a few inches above it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat and complete the reps before switching sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38648 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png\" alt=\"Fitness App\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Russian_Twists_x_20_on_each_side\"><\/span><b>Russian Twists (x 20 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These humbling twists target your obliques, hip flexors, rectus abdominis, transverse abdominis, and abs (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They are particularly effective in getting rid of love handles. Here is how you perform them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the floor and bend your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly incline your torso at a 45-degree angle and lift your knees slightly above the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front or hold dumbbells if you want added intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to rotate your body to the left without leaning back or forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate and rotate to the right and now pick up the pace.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Step_Up_x_15_on_each_leg\"><\/span><b>Weighted Step Up (x 15 on each leg)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This easy exercise fires up your quads, glutes, and hamstrings (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-butt#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). To perform it (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-butt#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find an elevated surface like a bench or staircase and place your right leg. Your back must be straight, arms holding dumbbells, and your neck kept neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through the right leg to bring the left leg on the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Butterfly_Bridges_x_30\"><\/span><b>Butterfly Bridges (x 30)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Besides working on your glutes, this powerful exercise also works on your hip flexors, upper thighs, and back. To perform the bridges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place the soles of your feet into a butterfly position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abdominal muscles and slowly lift your hips off the floor. Your arms and upper body must remain fixed on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes at the top of the movement before slowly dropping your hips a few inches above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">Bosu Ball Exercises For Balance: 10 Workouts To Add To Your Routine<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38641 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png\" alt=\"quarantine workout challenge\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Donkey_Kicks_x_15_on_each_side\"><\/span><b>Donkey Kicks (x 15 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises work your entire back, including your shoulders and hamstrings (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-butt#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, it is mainly performed for its benefit in toning the bum. Here is how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your knees and hands and make sure your back is straight and shoulders align with your elbows and knees with your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and lift your right leg at a 90-degree angle behind you. That foot should be facing the ceiling. Start lifting it and dropping it until you complete the reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Squat_Jumps_x_20\"><\/span><b>Squat Jumps (x 20)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although some people hate them, these jumps effectively tone your butt and lose fat around this region. Here is how you perform them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at hip-width distance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees into a squat, push your butt backward, arms by your side, and jump up using power from the extension of your hips, knees, and ankles. As you jump, try to find a good position for your arms for balance purposes. For example, you could clasp them close to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly on your feet and into a squatting position. Try not to arch your back or position your feet past hip-width distance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to engage your core and breathe normally throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat to complete the reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Curtsy_Lunge_x_15_on_each_side\"><\/span><b>Curtsy Lunge (x 15 on each side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Any fitness guru will tell you that lunges are a staple in any booty building plan. Instead of the basic lunge, we chose to go with the practical and rewarding variation, the curtsy lunge. It targets your glutes, quads, thighs, and hip abductors (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-butt#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Here is how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your body weight on your left foot and then lift your right foot and cross it behind the left one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms above your hips and slowly lower into a lunge by bending your knees to a 90-degree angle. You can hold dumbbells if your trainer gives you the green light to increase the exercise&#8217;s intensity further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the bottom of the movement before pushing through the left heel and standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Note that some people take longer to see results than others because of factors like genetics and age. That said, it may take you a few weeks or months before you transform your physique as desired. So, be patient with your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, it is worth noting that although this challenge is a good workout plan to perform for the long haul, it may not be as effective down the road. This is because there are chances of hitting a plateau. So, we suggest you talk to <a href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\">your trainer<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38627 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742-1024x576.png\" alt=\"quarantine workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\">start transforming your life now<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You do not have to struggle with unwanted quarantine weight this year. We have developed a unique quarantine <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">workout<\/a> challenge for you to try. You only perform it five days of the week while practicing good nutrition, hydrating, and getting enough sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these are techniques that fitness experts suggest you try if you want to shed quarantine fat and transform your physique. Let us know your results when you try our challenge. Otherwise, we wish you the best of luck.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Quarantine_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following the Covid-19 outbreak, most countries were forced to close down so many public areas, including fitness centers. With gyms closed, boredom and stress kicking in, and people working remotely, many reported unwanted weight gain. No matter how much we tried to stay fit, we could not help but give in to temptations of overeating [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,130],"tags":[155,158],"coauthors":[114],"class_list":["post-40698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts-for-women","tag-friday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quarantine Workout Challenge To Get Back In Shape In No Time - BetterMe<\/title>\n<meta name=\"description\" content=\"Where can I find a quarantine workout challenge? Read on to discover the challenge and the activities our fitness experts have put together.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quarantine Workout Challenge To Get Back In Shape In No Time\" \/>\n<meta property=\"og:description\" content=\"Where can I find a quarantine workout challenge? Read on to discover the challenge and the activities our fitness experts have put together.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1526\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Quarantine Workout Challenge To Get Back In Shape In No Time\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\"},\"wordCount\":2128,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg\",\"keywords\":[\"Friday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"For Men\",\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Following the Covid-19 outbreak, most countries were forced to close down so many public areas, including fitness centers. With gyms closed, boredom and stress kicking in, and people working remotely, many reported unwanted weight gain. <\/span><span style=\\\"font-weight: 400;\\\">No matter how much we tried to stay fit, we could not help but give in to temptations of overeating and eating junk food. As a result many people got off their dieting and exercise programs. Now more and more are realizing they need to get back into a fitness routine. <\/span><span style=\\\"font-weight: 400;\\\">We have designed a quarantine workout challenge that is home friendly and can transform your body in no time! Check it out.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The 2 Week Quarantine Fitness Challenge<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">We have designed an easy quarantine home workout for anyone who wants to <a href=\\\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\\\">transform their physique<\/a> in no time. Within we have incorporated practical activities to help you lose body fat and gain muscle mass, endurance, strength, coordination, and balance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, before you try this 14-day quarantine workout routine, we urge you to consult your doctor and trainer.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Quarantine Fitness<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Now is the perfect time to work on your body. Even though most gyms may be still closed, you can exercise using a quarantine workout without equipment. It can be as effective as a gym workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although we have combined a few weight training exercises and bodyweight exercises, do not worry, as all you need is a pair of dumbbells. For a twist, the challenge is divided into two workouts; workout A and workout B.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The two workouts are meant to bre ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\",\"name\":\"Quarantine Workout Challenge To Get Back In Shape In No Time - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Where can I find a quarantine workout challenge? 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Read on to discover the challenge and the activities our fitness experts have put together.","og_url":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1526,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Quarantine Workout Challenge To Get Back In Shape In No Time","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/"},"wordCount":2128,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg","keywords":["Friday Workouts","Tuesday Workouts"],"articleSection":["For Men","For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Following the Covid-19 outbreak, most countries were forced to close down so many public areas, including fitness centers. With gyms closed, boredom and stress kicking in, and people working remotely, many reported unwanted weight gain. <\/span><span style=\"font-weight: 400;\">No matter how much we tried to stay fit, we could not help but give in to temptations of overeating and eating junk food. As a result many people got off their dieting and exercise programs. Now more and more are realizing they need to get back into a fitness routine. <\/span><span style=\"font-weight: 400;\">We have designed a quarantine workout challenge that is home friendly and can transform your body in no time! Check it out.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>The 2 Week Quarantine Fitness Challenge<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">We have designed an easy quarantine home workout for anyone who wants to <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">transform their physique<\/a> in no time. Within we have incorporated practical activities to help you lose body fat and gain muscle mass, endurance, strength, coordination, and balance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, before you try this 14-day quarantine workout routine, we urge you to consult your doctor and trainer.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Quarantine Fitness<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Now is the perfect time to work on your body. Even though most gyms may be still closed, you can exercise using a quarantine workout without equipment. It can be as effective as a gym workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Although we have combined a few weight training exercises and bodyweight exercises, do not worry, as all you need is a pair of dumbbells. For a twist, the challenge is divided into two workouts; workout A and workout B.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The two workouts are meant to bre ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/","url":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/","name":"Quarantine Workout Challenge To Get Back In Shape In No Time - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1181900701-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Where can I find a quarantine workout challenge? 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