Your stuck at home and it’s easy to just do nothing. What will happen when this isolation things is over, the beaches open back up, and you paddle out only to find your now a floating turd?

We would rather you just show up and blow up. This is why we talked to a local personal trainer and got you 5 exercises you can do at home with no equipment. You’ll thank us when you spray a pack of floating turds.

1: Interval Cardio – Four to six challenges that are 60-90 second bursts of exercise with rest periods in between. Each progressive challenge is incrementally more intense than the last.

2: Push Ups – A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

3: Sit Ups – The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles.

4: Lunges – A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

5: Squats – A squat is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

We said we are only giving you 5 exercises but as a bonus we are just throwing in jogging.