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    At Home Workout

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    Aidan Stock
    This document provides a home workout program for maintaining muscle mass during quarantine. It includes recommendations to stay at caloric maintenance and consume at least 1g of protein per pound of body weight. The program consists of two full-body workouts to be done 3 times per week, alternating between them. Each workout contains 6-7 exercises performed to failure using bodyweight, household items as weights, and resistance bands if available. The goal is to maintain muscle without access to a gym during quarantine. Custom programs and coaching are also offered.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    At Home Workout

    Uploaded by

    Aidan Stock
    63 views13 pages
    This document provides a home workout program for maintaining muscle mass during quarantine. It includes recommendations to stay at caloric maintenance and consume at least 1g of protein per pound of body weight. The program consists of two full-body workouts to be done 3 times per week, alternating between them. Each workout contains 6-7 exercises performed to failure using bodyweight, household items as weights, and resistance bands if available. The goal is to maintain muscle without access to a gym during quarantine. Custom programs and coaching are also offered.

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    At home workout

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    This document provides a home workout program for maintaining muscle mass during quarantine. It includes recommendations to stay at caloric maintenance and consume at least 1g of protein per pound of body weight. The program consists of two full-body workouts to be done 3 times per week, alternating between them. Each workout contains 6-7 exercises performed to failure using bodyweight, household items as weights, and resistance bands if available. The goal is to maintain muscle without access to a gym during quarantine. Custom programs and coaching are also offered.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    63 views13 pages

    At Home Workout

    Uploaded by

    Aidan Stock
    This document provides a home workout program for maintaining muscle mass during quarantine. It includes recommendations to stay at caloric maintenance and consume at least 1g of protein per pound of body weight. The program consists of two full-body workouts to be done 3 times per week, alternating between them. Each workout contains 6-7 exercises performed to failure using bodyweight, household items as weights, and resistance bands if available. The goal is to maintain muscle without access to a gym during quarantine. Custom programs and coaching are also offered.

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    Download as PDF, TXT or read online from Scribd
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    COVID-19

    QUARANTINE

    AT HOME
    WORKOUT
    PROGRAM

    J A K E H A L E - S A N D E R S
    Nutrition
    Stay at caloric maintenance or small
    calorie surplus (5-10%)

    At least 1g/lb of protein

    **DO NOT BE IN A CALORIC DEFICIT.


    YOU RISK LOSING A LOT MORE
    MUSCLE.**
    WORKOUT STRUCTURE
    AND GOAL
    I will be providing you with two different
    FULL BODY WORKOUTS that should be
    performed three times a week EACH.

    There is limited weight and resistance you


    can use so doing these full body workouts 6
    times a week is okay. If you were using more
    resistance at the gym I DO NOT RECOMMEND
    doing full body workouts 6x per week.
    Alternate between these workouts.

    ALL EXERCISE PERFORMED TILL FAILURE


    WHAT I NEED
    FROM YOU
    BE CREATIVE
    You will not have access to every piece of equipment
    needed. You need to find ways to make weights and
    use what you have

    The basics of these workouts can be perfomed with


    0 weight but adding weight is always better so if you
    can that is great

    Have fun with this!


    FULL BODY WORKOUT 1
    Exercise 1: Shoulder width push ups
    - 4 sets 
    - Add weight on back if you can
    - Slow and controlled, squeeze chest at top

    Exercise 2: 1 arm rows


    - 4 sets
    - use a dumbbell or laundry detergent container
    - slow and squeeze lat
    - rest the other arm on table
    - just find anything with a handle that is stable

    Exercise 3: Bulgarian split squats


    - 4 sets
    - elevate 1 leg onto the couch or chair
    - keep constant tension on the leg
    - add weight by putting stuff into grocery bags on each side
    (make sure they're equal)
    Exercise 4: Rack Chins
    - 4 sets
    - get under desk and pull yourself up vertically
    - look at picture

    Exercise 5: Pistol squats


    - 1 or two legged
    - if two legged carry a weight 
    Exercise 6: Door lateral raises
    - 4 sets
    - squeeze shoulders up against door then do
    unloaded lateral raises

    Exercise 7: Bicycle crunch


    - 4 sets
    FULL BODY WORKOUT 2
    Exercise 1: Diamond push ups
    - 4 sets
    - bring hands very close together
    - tricep emphasis

    Exercise 2: Cooler rows


    - 4 sets
    - fill up a cooler with water
    - grab both handles and use to row

    Exercise 3: Bands tension rows


    - 4 sets
    - amazon sells cheap bands I
    reccomend getting some
    Exercise 4: Calf raises
    - 4 sets
    - hold grocery bags or some type of
    weight in hand

    Exercise 5 : Bicep curls


    - 4 sets
    - find something you can curl
    - if you have nothing, flex tricep at the
    same time as you curl

    Exercise 6: Tricep extension


    - 4 sets 
    - find something you can hold and extend
    you elbow
    - dumbell, water bottle, something with a
    handle, grocery bag with stuff in it. Be
    creative
    Exercise 7: Tricep dips
    - put hands on couch
    - add weight on waist if possible
    PURPOSE OF THIS PROGRAM
    The whole purpose of this program is to
    maintain your muscle that you've worked so
    hard for.

    If you perform this program you will hold


    onto most of your muscle during this
    isolation period.

    COVID-19 WILL NOT STOP YOU

    I hope you enjoy this workout and stay safe!

    JakeHaleSanders

    @jakehalesanders
    Coaching and custom
    programs/diet plans
    If you want to be coached by me and get into
    the best shape of your life for a fraction of
    the price that terrible online trainers
    charge, message me on instagram and let's
    get to work. If you follow everything I tell
    you, there is no way you won't get results. I
    am insanely confident that I can get anyone
    results if they are dedicated, so if that's you,
    message me!
    As well, I do custom workout programs
    tailored to your goals and priorities,
    including with an entire diet outline, cardio
    plan, and everything you need to make
    progress for only 20USD
    STAY SAFE
    Your mentor/coach,

    Jake

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