At-Home Sanity Workouts

Hello Donner Party Mountain Runners! In light of the reality that we’re all limited on what training tools we have access to, I wanted to offer a few bodyweight workouts that will help keep our fitness up, elevate our moods a bit, and put us all in a better position to hit the ground running when the trails are melted out again! Have fun, stay fit, and remember that you’re part of our running family.

Workout #1

Warm up as needed! I recommend some light movement, dynamic mobility, and maybe even a little jogging in place to get your heart rate up.

Then:

• 20 squats
• 10 lunges each leg
• 5 pushups
• 10 up-downs (burpees without a pushup)
• 20 jumping jacks
• 10 lunges each leg
• 5 pushups
• 10 V-Ups (a sort of sit-up, going from lying down flat on the ground to “legs up-torso up” in the shape of the letter “V”)

Repeat 4 more times for 5 total rounds of the whole workout as written.

Workout #2

Warm up as needed! I recommend some light movement, dynamic mobility, and maybe even a little jogging in place to get your heart rate up.

• 20 seconds “on” high-knees (running/marching in place and getting your knees up to hip height!)
• 10 seconds “off” (resting, catching your breath, taking a sip of water…)
• 20 seconds “on” mountain climbers from a plank posture 
• 10 seconds “off” (resting, catching your breath, taking a sip of water…)

x 4 everything above (will take 4 minutes)

• 15 leg raises (lying down, lifting your legs up)
• 15 strict sit-ups (lying down, sitting up til your torso is straight up and down, arms reaching for the ceiling)
• 15 V-Ups (putting the last two together, going from lying down flat on the ground to “legs up-torso up” in the shape of the letter “V”)

x 4 rounds of everything (from the high knees) for 4 total rounds of all work.

Workout #3

Warm up as needed! I recommend some light movement, dynamic mobility, and maybe even a little jogging in place to get your heart rate up.

• 15 squats (hold the bottom of the last squat for 30 seconds)
• 10 squats (hold the bottom of the last squat for 30 seconds)
• 5 squats (hold the bottom of the last squat for 30 seconds)

• 15 pushups (hold the bottom of the last pushup for 30 seconds – chaturanga from yoga)
• 10 pushups (hold the bottom of the last pushup for 30 seconds – chaturanga from yoga)
• 5 pushups (hold the bottom of the last pushup for 30 seconds – chaturanga from yoga)

• 15 V-Sit crunches (sitting down, straightening your legs out in front of you with feet off of the ground, crunching knees to chest)
• hold a V-Sit/L-Sit for 30 seconds (sitting down, feet off of the ground, with straight legs (L-Sit) or bent knees (V-Sit))
• 10 V-Sit crunches (sitting down, straightening your legs out in front of you with feet off of the ground, crunching knees to chest)
• hold a V-Sit/L-Sit for 30 seconds (sitting down, feet off of the ground, with straight legs (L-Sit) or bent knees (V-Sit))
• 5 V-Sit crunches (sitting down, straightening your legs out in front of you with feet off of the ground, crunching knees to chest)
• hold a V-Sit/L-Sit for 30 seconds (sitting down, feet off of the ground, with straight legs (L-Sit) or bent knees (V-Sit))

Reset, then do it all again (It’s even better the second time around…)