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Tone Up at Home With This Easy Routine from a Naples Bootcamp Trainer

Chris Kelly, head coach at Project Evolve Bootcamp, shares a no-equipment routine to keep you in shape while you’re stuck inside.

BY March 30, 2020
Courtesy Project Evolve Bootcamp;_credit Sophia McHugh

As issues surrounding COVID-19 continue, it’s becoming even more important that we practice social distancing and stay home as much as possible. With all this disruption, most of us aren’t getting the physical movement we’re used to and our routines are lagging. Enter Chris Kelly, the head coach at Project Evolve Bootcamp in Naples. We asked Kelly to provide a simple routine that delivers optimal toning with minimal effort.

The functional fitness studio is known for incorporating off-the-wall training tools into its team-based workouts, including truck tires and kegs. He encourages you to do the same at home—well, kind of. Kelly says that canned goods, for example, work in a pinch as dumbbells. But you can do most of this quick shred session with your own bodyweight.

Warm up with this workout, then call up Kelly’s crew to join in the group’s virtual bootcamp.


Upper Body Pump with Dumbbells (or Cans)

  • Do 1 circuit

50 front raises: Bring straight arms up and forward to form a 90-degree angle with your body

50 side raises: Bring straight arms up and to the side to a 90-degree angle on either side of your body.

One-minute hold: Extend arms to side-raise position and hold weights in place for one minute.


Full Bodyweight HIIT Circuit

  • Do 1 circuit

Burpees: Starting in standing position, drop down to a squat with arms on the ground and kick or step back into a plank, press down to a push-up, jump or step back to squat position and return to standing. That’s one rep. Repeat for one minute.

Squat hold: Stand with feet shoulder-width apart or slightly wider, head facing forward and chest held high. Sit back like you’re sitting in an imaginary chair until your thighs are parallel to the floor. Hold for one minute. Push up through your heels to return to standing. Remember to squeeze your glutes and keep your knees over your toes as you squat.

Push-ups: Start on all fours with your hands placed slightly wider than your shoulders.  Straighten your legs and arms and press down until your chest almost touches the floor. Pause and push back up to the starting position. That’s one rep. Repeat for one minute. Make sure your back remains flat. If you’re struggling, try dropping to your knees.

Plank: Begin in the starting position for a push-up. Ground your toes into the floor and squeeze your glutes to stabilize your core, keeping your head in line with your spine the entire time. Hold for one minute.

Side plank, left and right: Start on your left side with your feet together, leaning on one forearm. Squeeze your core and lift your hips to create a straight line from head to feet. Keeping your hips up, hold for one minute. Repeat on the other side.

Hollow hold: Start lying flat on your back with your lower back pressed into the floor. From here, engage your core to lift your arms (pressed to your ears) and legs (squeezed together at the ankles to activate your glutes) to form a v-shape with your body. Hold for one minute.

Jumping Jacks: Think back to elementary school gym class, you know this one, right? Here’s a refresher: Begin standing straight with your legs together and your arms at your side. Bend your knees slightly and jump into the air, landing with your feet shoulder-width apart. Jump back to the starting position. Repeat for two minutes.


Project Evolve Bootcamp | (239) 331-8379

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