We currently live in unprecedented times full of fear and unknowing of what the future holds and what the true hold and repercussions of Covid-19 will be. I for one am sure I’m not alone in feeling totally useless during this time and wanting to help as much as I can.
It is very important that we stay active during this time and try to maintain fitness levels.
As such, I have designed an easy to follow three week training program that will be suitable for a beginner and good fun for anyone. It is designed to help you maintain some level of fitness and attack some basic strength, anaerobic and aerobic energy systems each week to keep you ticking over. And as an added bonus it can be done with the most minimal and inventive home equipment as well as very little space!
Please feel free to share with anyone that you feel this may help keep motivated during this time of solitude. And please remember to Stay at home, Protect the NHS and Save lives.
Week 1
| Movement | Information | Reps | Sets | Rest |
| Over Head Squat | Use a PVC Pipe, mop or broomstick! | 8 | 3 | 60s |
| Push-Up Weighted | Use a backpack with anything in to create weight | 8 | 3 | 60s |
| Front Rack Step Up | Use a backpack, sandbag or bag of potatoes to front rack | 8 | 3 | 60s |
| Chair Dips | Resting your hands on the end of the chair seat to perform dips | 8 | 3 | 60s |
| Spiderman Push-ups | Not your favourite neighbourhood super-hero… | 8 | 3 | 60s |
| Russian Twists | Use a backpack, sandbag or bag of potatoes or food | 15 | 3 | 60s |
| Workout 2 – Metabolic Conditioning |
| 10 Rounds: 20s Squat Jumps 20s Sprawls 20s Mountain Climbers Rest 30s |
| Workout 3 – Aerobic Capacity |
| 3 Rounds: 30s High Knees 30s Burpees 30s Jumping Jacks 30s Alternating Lunges 30s Skaters 30s Mountain Climber Twists Rest 90s |
Week 2
| Movement | Information | Reps | Sets | Rest |
| Over Head Squat | Use a PVC Pipe, mop or broomstick! | 10 | 3 | 60s |
| Push-Up Weighted | Use a backpack with anything in to create weight | 10 | 3 | 60s |
| Front Rack Step Up | Use a backpack, sandbag or bag of potatoes to front rack | 10 | 3 | 60s |
| Chair Dips | Resting your hands on the end of the chair seat to perform dips | 10 | 3 | 60s |
| Spiderman Push-ups | Not your favourite neighbourhood super-hero… | 10 | 3 | 60s |
| Russian Twists | Use a backpack, sandbag or bag of potatoes or food | 10 | 3 | 60s |
| Workout 2 Metabolic Conditioning |
| 5 Rounds: 30s Burpees 15s Rest 30s Wide Mountain Climber 15s Rest 30s Squat Jumps 15s Rest 30s Plank Tucks 15s Rest |
| Workout 3 Aerobic Capacity |
| 3 Rounds: 90s Skipping 30s Mountain Climbers 90s High Knees 30s Push Ups or Plank Step Ups 90s Rest |
Week 3
| Movement | Information | Reps | Sets | Rest |
| Over Head Squat | Use a PVC Pipe, mop or broomstick! | 8 | 4 | 60s |
| Push-Up Weighted | Use a backpack with anything in to create weight | 8 | 4 | 60s |
| Front Rack Step Up | Use a backpack, sandbag or bag of potatoes to front rack | 8 | 4 | 60s |
| Chair Dips | Resting your hands on the end of the chair seat to perform dips | 8 | 4 | 60s |
| Spiderman Push-ups | Not your favourite neighbourhood super-hero… | 8 | 4 | 60s |
| Russian Twists | Use a backpack, sandbag or bag of potatoes or food | 15 | 3 | 60s |
| Workout 2 Metabolic Conditioning |
| 3 Rounds: 30s Squat Jumps 30s Mountain Climbers 30s Rest 3 Rounds: 30s Burpees 30s Mountain Climber Twists 30s Rest 3 Rounds: 30s Alternating Lunges 30s Push Ups or Plank Step Ups 30s Rest 3 Rounds: 30s High Knees 30s Bicycle Crunches 30s Rest |
| Workout 3 Aerobic Capacity |
| 3 Rounds: 60s Jumping Jacks 60s Alternating Lunges 60s Get-Ups 60s Push Ups or Plank Step Ups 90s Rest |