Staying Active During Quarantine: Creative Workout Routines by Oscar Smith

Oscar Smith

For weeks now, gyms all over the country have been closed due to quarantine, but that’s no excuse to skip your workouts. There are plenty of exercises you can do from home or at the Park.

I am grateful to Oscar Smith for curating the six routines below that will help to keep you moving! 

Mr. Smith owns a personal training gym in Tribeca, where he trains celebrities such as Katherine McPhee, Tom Brady, Rosario Dawson, Val Kilmer, and many others.

OSCAR SMITH’S SIX CURATED ROUTINES

Remember always to stretch and warm-up before you start working out. It is essential to stay hydrated during your workout and keep your limitations in mind. Don’t force yourself to do anything; if you can’t run, walk and work your way up. Like I always say, athletes are made, not born; this is your chance to work on that and reach any fitness goals you may have.

Lower Body and Cardio: repeat circuit for six rounds

No equipment needed.

  • Jumping jacks.
    • One minute.
  • Plank.
    • One minute.
  • Mountain climbers.
    • One minute.
  • Squat pops.
    • One minute.
  • Alternating lunges.
    • One minute.

Upper Body: start with one round and add up to five rounds

Use a chair or coffee table for support; make sure it’s stable, and it has no sharp edges.

  • Pushups.
    • 25 reps.
  • Dips with a coffee table or chair—make sure your glutes touch the floor.
    • 25 reps.
  • Incline pushups with your hands on the edge of a coffee table or chair.
    • 25 reps.
  • Decline pushups, with your feet on the coffee table or chair.
    • 25 reps.
  • Modified pull-up, on all fours.  Put a towel in front of you, and pull your body towards it.
    • 25 reps.
  • Hold the towel as if you were trying to pull it apart—hard.
    • Hold for 30 seconds.
  • Stand in squat stance and pull the towel into your chest.
    • 25 reps.
  • Put the towel underneath your foot, hold the ends, and pull up to your chest.
    • Hold for 30 seconds.

six exercise routines by oscar smith

Cardio and Core: you can repeat this circuit for five rounds

  • Jump rope.
    • Three minutes.
  • Sit-ups with hands across your chest and feet anchored.
    • 25 reps.
  • Jump rope.
    • Three minutes.
  • Leg lifts.
    • 25 reps.
  • Jump rope.
    • Three minutes.
  • Boxer sit-ups.
    • 25 reps.
  • Jump rope.
    • Three minutes.
  • Toe reaches.
    • 25 reps.
  • Jump rope.
    • Three minutes.
  • Plank.
    • One minute.

Workout with Dumbbells: 15-pounds for men, 5-pounds for women

  • Front lateral raises.
    • 15 reps.
  • Side lateral raises.
    • 15 reps.
  • Military press.
    • 15 reps.
  • Pec deck/Arnolds.
    • 15 reps.
  • Bent over row (45-degree angle with bent knees and neutral neck).
    • 15 reps.
  • One arm row (between the legs).
    • 15 reps each side.
  • Dumbbell curls.
    • 15 reps.
  • Hammer curls.
    • 15 reps.
  • Reverse curls.
    • 15 reps.
  • Triceps extension behind the neck (remember to tuck in your chin).
    • 15 reps.
  • Flys (keep the knees bent).
    • 15 reps.
  • Bench press, lying flat on your back and hips down. Hold dumbbells straight up, weights touching each other over their chest, let them down until your elbows touch the floor, and then back up.
    • 15 reps.
  • Pullovers.
    • 15 reps.
  • Elbows at your side touching the floor, push straight up, and then right back down.
    • 15 reps.

At the Park: repeat the circuit five times

You will use the pull-up bar from the Park. For cardio, you can jump the rope or run a lap around a basketball court or run in place. You can increment the reps if your abilities allow you to.

  • Pull-ups.
    • 5 reps.
  • Holding on to the pull-up bar, bring knees to chest (no swinging).
    • 15 reps.
  • Cardio exercise.
    • One minute.
  • Chin-ups with a reverse grip.
    • 5 reps.
  • Pull your legs up all the way to an L (no swinging).
    • 15 reps.
  • Cardio exercise.
    • One minute.
  • Chin up with both hands together.
    • 5 reps.
  • Plank.
    • One minute.
  • Wide grip pull-ups.
    • 5 reps.
  • Shoulder-width grip knees up with a twist alternating sides.
    • 10 reps each side.
  • Cardio exercise.
    • One minute.
  • Pull-up behind the neck.
    • 5 reps.
  • Bring one leg up as high as you can to touch the bar.
    • 30 reps.

Cardio at the Park: you should start with one round and build-up

You will need to go around a track field or a basketball court.

  • Run.
    • One lap.
  • Walking lunges.
    • One lap.
  • Run.
    • One lap.
  • Squat jump.
    • One lap.
  • Run.
    • One lap.
  • Backpedal.
    • One lap.
  • Sprints, 15 yards.
    • 10 reps, jogging back to the starting place before doing the next sprint.
  • Run.
    • One lap.
  • Bear crawl.
    • One lap.
  • Stretch.

When doing these workouts, you need to remember your limitations and not push yourself beyond your limits. I guarantee doing these routines will get you moving, without the need to visit a gym, and you will start seeing the results you want.

Oscar Smith has a lifelong dedication to fitness as a lifestyle.  Oscar has personally mastered multiple disciplines to develop a specialized training system for total body transformation. His fitness services are offered at his chic Tribeca personal training gym, O-D Studio. His level of experience and expertise has made him one of the most sought-out trainers in NYC.
With athletic experiences on his high school football and track and field teams, Smith went on to major in physical education, minor in kinesiology and biomechanics, and become a level, two all-around gymnast.  With over 25 years of experience, Oscar’s notable accomplishments range in scope. Oscar is a Certified Personal Trainer [ISSA-International Sports and Science Association], Certified Technician, Gymnastics Coach [USGF-United States Federation of Gymnastics], Kinesiology and Biomechanics Specialist (movement of the muscles and tendons), Senior Ocean Lifeguard and Ocean Rescuer (diver), USLA Competitor [United States Lifesaving Association], Six-Time Tri-Athlete (30-mile bike ride, six-mile run, one-mile swim), and a New York City Marathon participant. He was also a grade 3 ocean beach lifeguard and member of the lifeguard completion team, traveling to compete in worldwide events.
Smith started his personal training gym, O-D Studio in 2003 before anyone knew what a personal training gym was.
He had a simple vision: to create somewhere where people could work out with a one-on-one trainer, where people didn’t pay for the use of a building, but for the use of a trainer.  What he didn’t realize in creating his vision is that his gym would come to attract celebrities, because they could work out without the prying eyes of the public.
O-D Studio has since attracted celebrities that include: Katharine McPhee, Tom Brady, Rosario Dawson, Val Kilmer, and many others. Smith is the author of the book Natural Strength, which focuses on how readers can overcome their weight loss plateaus, and also encourages readers to reconnect with their inner child and try different things to have fun working out again.  He also has a YouTube show, S.W.E.A.T., which explores the latest trends in working out, from aerial silks to trampoline workouts to underwater spin.
For more information, please visit https://o-dstudiogroup.com/.
Follow Oscar Smith on Instagram @oscar_odstudio
Watch Oscar Smith’s YouTube show, S.W.E.A.T., at Click Here.
Staying active during quarantine

About The Author

Dana Peller

Dana Peller

I’m a wife, mom, biz owner, writer, creator, and TV personality. My days are accomplished with a dash of flair, lots of style, and fueled by coffee.

About The Author

Dana Peller

Dana Peller

I’m a wife, mom, biz owner, writer, creator, and TV personality. My days are accomplished with a dash of flair, lots of style, and fueled by coffee.

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