Roni Bunker Episode 1: Apartment Fitness!

For those of us currently locked inside our apartments on stay at home orders during the COVID-19 outbreak, finding ways to cope with isolation and maintain both physical and mental health can be a challenge.

But it doesn’t have to be!

You can check our channel update about what’s going on with us during the pandemic in the video below.

80s Aerobics
Hells yeah.

Whether you’re cooped up at home and getting grumpy about your gym routine being interrupted, or you’re new to the world of fitness altogether, finding a way to stay active in the confines of your Roni Bunker is likely going to be crucial for overall well-being as we navigate these very strange times together.

Here’s our channel update and a little background on this apartment workout.

Thankfully, our friend Randy at High Risk Fitness has put together a pretty simple bodyweight routine that can be performed in the confines of your mole-person abode.

How it Works

Make sure to stretch and thoroughly warm-up before performing any of these routines! If you’re able to, a 400m / .25 Mile warmup jog around the block is great to get the blood flowing.

Follow your jog up with a quick couch stretch against the wall, couch or any other object for about 2 minutes per leg.

Like so!

Perform 10 inchworm walkouts,

Followed by 10 sumo squats to a standing position. You can always add more to your warmup if you like!

Some Notes

Each workout demonstrated is performed at “Level 2”. If you’re generally more athletic, consider checking out “Level 3”, as it’s usually going to be Level 2 + the inclusion of an armor carrier with plates in it if you’ve got one on hand.

Do You Even Lift
Do You Even Lift

If you’re struggling with Level 2, Level 1 is going to be a bit easier to get you up to speed! Now Let’s dive in.

Workout 1

Part A)

  • Run a half-mile at an easy 50% Pace
  • Rest 10 Minutes
  • Run a half Mile at a more brisk 80% Pace

Part B)

  • Every minute on the minute, for 10 minutes, perform:
  • 3 Pushups
  • A 50 Foot Bear Crawl
  • 5 Hollow Rocks

Level 3 (In Armor or Weight Vest)

Part A)

  • Run a Mile at an easy 50% Pace
  • Rest 10 Minutes
  • Run a Mile at a more brisk 80% Pace

Part B)

  • Every minute on the minute, for 14 minutes, perform:
  • 5 Pushups
  • A 50 Foot Bear Crawl
  • 5 Hollow Rocks


Level 1 (Beginner’s Workout)

Part A)

  • Run a quarter mile at an easy 50% Pace
  • Rest 10 Minutes
  • Run a quarter-mile at a more brisk 80% Pace

Part B)

  • Every minute on the minute, for 10 minutes, perform:
  • 5 Pushups from the Knee
  • A 30 Foot Bear Crawl
  • 10 Second Hollow Hold

Workout 2

Part A)

3 Rounds for time:

  • 50 Body Squats
  • 20 Pushups
  • 6 Burpees

Part B)

3 Rounds of:

  • 30 Russian Twists
  • 30 Oblique Crunches
  • 20 Heel Taps

Level 3: In Armor or Weight Vest

Part A)

3 Rounds for time:

  • 50 Body Squats
  • 20 Pushups
  • 6 Burpees

Part B)

3 Rounds of:

  • 30 Russian Twists
  • 30 Oblique Crunches
  • 20 Heel Taps

Level 1: Beginner’s Workout

Part A)

3 Rounds for time:

  • 30 Body Squats
  • 20 Pushups from the Knee
  • 6 Burpees

Part B)

3 Rounds of:

  • 20 Russian Twists
  • 20 Oblique Crunches
  • 10 Heel Taps

Workout 3

Part A)

Run 800m or half a mile, then perform 21-15-9 reps of:

  • Burpees
  • Walking Lunges

Then, run another 800m or half-mile

Part B)

3 Rounds of:

  • 15 Situps
  • 12 V-ups
  • 9 Hollow Rocks

Level 3: Same as above, but add armor or weight vest.

Level 1: Beginner’s Workout

Part A)

Run 400m or quarter of a mile, then perform 12-9-6 reps of:

  • Burpees
  • Walking Lunges

Then, run another 400m or Quarter Mile

Part B)

3 Rounds of:

  • 12 Situps
  • 30 Second Plank

Workout 4

Part A)

  • Single Arm Pushup, 3 Sets of 5

Part B)

As Many Rounds as Possible in 15 Minutes of:

  • 10 Box Jumps or Step Ups
  • 30 Jumping Jacks
  • 20 Plank Shoulder Taps
  • 10 Anchored Leg Lowers

Level 3: Same as above, but add armor or weight vest.

Level 1: Beginner’s Workout

Part A)

  • Pushup, 3 Sets of 5 – focus on form!

Part B)

As Many Rounds as Possible in 12 Minutes of:

  • 10 Box Step Ups
  • 20 Jumping Jacks
  • 10 Plank Shoulder Taps From Knee

Parting Shots

Whatever life looks like for you right now, we hope that maybe being able to burn off a little bit of angst from the comfort of your own home might help!

The value of staying as positive as possible through all of this can’t be overstated, and for us, that means a ton of goofy at-home workouts.

silly free weights
Hey, we’re trying.

It’s obviously not ideal, but it is enough to get your heart going and keep you from getting too gloomy while we’re under shelter orders. 

How are you all coping? Do you have a different routine you’re using? Let us know in the comments below! Since you’re here, why not check out Prepping 101 to get up to speed on all the basics!

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2 Leave a Reply

  • Gino

    John, how about a beard care article haha, mine looks homeless af no matter what I do. Thanks for everything you do bro!

    2 months ago
  • Rodrigo

    It would be interesting to add some gear to the mix, like a door/wall mounted pull up bar and a TRX. Adjustable dumbbells go a long way as well. Hell, maybe these are the first steps towards a home gym! I started mine a few years ago and I don't plan to ever go back to a commercial gym.

    2 months ago
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