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Couch Workout!

While our clubs are temporarily closed in an effort to stop the spread of COVID-19, we want to continue helping all of our community be their healthiest self. We'll be bringing you a series of free at-home workouts planned by our very own BHAC trainers. Each workout is about 30 minutes and is scalable: choose between three different difficulty levels for each exercise. No gym equipment required - just your couch, living room floor, and a little bit of creativity!* Intensity is going to be low because lack of load, but the idea behind this is just to get everyone moving, relieve some stress and stave off regression

Check out our first workout below, led by North Station manager Jeremy McCabe.

Find all workouts right here on the blog. Share your home setup with us on Instagram or Facebook and we'll give you a shout out! Tag @beaconhillathleticclubs

Stay healthy and stay active, Boston!


Email questions to: (whether they're related to this workout or another workout you've found. We're here to help! Reach out!)

*If you have equipment we can easily find ways to integrate it. Email us!

Phase #1

1 mile run/jog/walk

All the experts are saying it's safe for us to go outside. Getting some sun and fresh air will be good for mental health as well as physical . You don't have to run or jog if you don't want to, you can start with the walk and progress to the jog. 

Just for transparency sake. Here's the 1 mile route I ran today.. Cardio is not my friend..

Phase #2

Circuit Workout.

You'll be able to scale each of the exercises up or down depending on your comfort level. Again we're just trying to get moving here and fight off regression, so choose exercises you're comfortable doing on your own and don't risk injury trying something you're incapable of completing (like I did running that mile). 

Here's how the scale works:

(A): Beginner

(B): Intermediate

(C): Advanced (Slightly above intermediate really)


1. Choose 1 exercise from each category below depending on difficulty.

2. Complete each for 30 seconds and move to the next exercise with no rest (If unilateral work then do each side for 30 seconds).

3. Once fifth exercise is completed then rest 60-90 seconds. 

4. Repeat circuit 3-5 times.


Category 1 (Choose 1):

(A): Air Squat




(B): Lunge (30 seconds per side)

(C) Split Squat (30 seconds per side)


Category 2 (choose 1):

(A): Plank (push-up position)


(B) Plank (standard position)

(C) Weighted Plank (Be careful. Use partner assistance if possible)

Category 3 (Choose 1):

(A) Glute Bridge




(B) Weighted Glute Bridge 




(C) Torso Elevated Glute Bridge (Weighted)



Category 4 (Choose 1):

(A) Elevated Push-Up (Use arm of couch or the back. If no couch you can use your bed)



(B) Push-Up (Either from knees or standard position)



(C) Explosive Push-Up



Category 5 (Choose 1):

(A) Suitcase Row


(B) Single Leg Suitcase Row


(C) Single Leg Unilateral Suitcase Row (row on side with elevated foot)





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