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While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.


Men’s Health Advisory Board member and PPSC Lead Master Instructor David Otey led the latest session, a total-body, strength-focused workout.

“We’re mainly going to do a hip-dominant day, and we’re going to tag in a little bit of what we have for some quadricep action,” says Otey. “We’re going to get some upper body work involved, but I want to relieve you guys from pushup duties, as I’m sure a lot of the workouts you’ve been doing at home are pushup heavy, and we want to give our shoulders a little more time.”

Otey’s session begins with an active mobility warmup, which he stresses should be a part of every workout, no matter where you are. To do the routine, you don’t need any equipment—so get some space, get warmed up, and get ready to get to work.

David Otey’s Total-Body Strength Home Workout


Bodyweight Squats – 3 sets of 8 reps

Quadruped T-Spine Rotation – 2 sets of 8 reps per side

Series 1 – 3 rounds, 1 minute between rounds

Split Squats – 30 seconds

Plank Walkout – 30 seconds

30 seconds rest

Series 2 – 3 rounds

Single-Leg Box Squat – 30 seconds

Side Lying Hip Raise – 30 seconds

30 seconds rest

Back Plank – 3 sets of 20 seconds

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