This training tool is free. If you value it and would like to help keep it alive and free, please buy me a beer:
Buy me a beer.
Free home "Quarantine" workouts from Dr Thomas Solomon.
If you are a beginner or new to fitness, this is for you.
IMPORTANT: By voluntarily opting to use these free sessions, you do so at your own risk. Before beginning, ensure that you are medically-cleared to participate in structured exercise. If there are any reasons that increasing your activity levels may impose a health risk (existing injury, illness, or cardiovascular, metabolic, or renal disease), you should consult your GP before using this training tool. If you incur any illness or injury you must stop exercising and consult your GP immediately.
Before joining this daily plan, study the RPE scale, the warm-up and cool-down routines, and the exercise videos. (click links or scroll down page)
If you have a young baby, don't allow them to become an "activity barrier". Check out the baby exercise videos below. (click link or scroll down page)
Practice proper technique for all exercises - this will enable you to get fitter in a safe and healthy manner.
For Strength work-outs, do the exercises on a soft mat, rug, or carpet.
For Cardiorespiratory work-outs, select a sensible duration that is appropriate considering your exercise history and current fitness.
As a rule of thumb, "start low and progress slow". 
This training tool is free. If you value it and would like to help keep it alive and free, please buy me a beer:
Buy me a beer.
If you are a beginner or new to fitness, this is for you.
A free, daily-updated, structured, scientific, and educational training plan for folks who are new to exercise, stuck at home and wanting to maintain/improve their fitness while learning how to train smart.
Move every day.
Interrupt prolonged sitting.
Interrupt prolonged sitting.
IMPORTANT: By voluntarily opting to use these free sessions, you do so at your own risk. Before beginning, ensure that you are medically-cleared to participate in structured exercise. If there are any reasons that increasing your activity levels may impose a health risk (existing injury, illness, or cardiovascular, metabolic, or renal disease), you should consult your GP before using this training tool. If you incur any illness or injury you must stop exercising and consult your GP immediately.
Before joining this daily plan, study the RPE scale, the warm-up and cool-down routines, and the exercise videos. (click links or scroll down page) If you have a young baby, don't allow them to become an "activity barrier". Check out the baby exercise videos below. (click link or scroll down page) Practice proper technique for all exercises - this will enable you to get fitter in a safe and healthy manner. For Strength work-outs, do the exercises on a soft mat, rug, or carpet. For Cardiorespiratory work-outs, select a sensible duration that is appropriate considering your exercise history and current fitness. As a rule of thumb, "start low and progress slow". This training tool is free. If you value it and would like to help keep it alive and free, please buy me a beer:
Buy me a beer.
RPE
Rating of Perceived Exertion.
Learn to set your training intensities according to your Rating of Perceived Exertion (RPE) out of 10, where 1 out of 10 is being sat down doing nothing and 10 out of 10 is maximal. Study the RPE scale below to learn what level of effort to give for the various training intensities.
WARM-UP
Activation exercises:
Complete 10-reps (10 per leg/arm) of each exercise at a low-intensity (RPE 2-4/10), and move on to the next exercise.
Rocking frog. ¦ Lying hip internal rotation. ¦ Lying hip external rotation. ¦ Walking knee hugs. ¦ Walking ankle grabs. ¦ Walking squats. ¦ Resistance band shoulder rotations. ¦ Resistance band pull-aparts. ¦ Windmill arm swings (both directions).
Progressive effort Step-Ups: (using the lower step of your stairs or your doorstep)
1-min Easy effort (RPE 2-4/10)
1-min Moderate effort (RPE 4-6/10)
30-sec Vigorous effort (RPE 6-8/10).
1-min Moderate effort (RPE 4-6/10)
30-sec Vigorous effort (RPE 6-8/10).
Warm-up complete. You are ready to rock!
COOL-DOWN
1-min of Easy effort marching or walking (RPE 2-4/10).
Followed by
Static stretching.
Hold each position for 20-30-seconds and relaxing for 5-seconds.
Abdominal stretch. ¦ Chest stretch. ¦ Biceps stretch. ¦ Triceps stretch. ¦ Hamstring stretch. ¦ Quad stretch. ¦ Hip flexor stretch. ¦ Side-lunge adductor stretch. ¦ Calf stretch. ¦ Back stretch. ¦ Seated lower-back stretch. ¦ Lat stretch. ¦ Thoracic spine stretches. ¦ Front deltoid stretch. ¦ Side deltoid stretch. ¦ Rear deltoid stretch.
EXERCISE VIDEOS
IMPORTANT: If you are new to using this training plan, spend the first few days simply studying the exercises below to practice proper technique (click links for videos). This will enable you to get fitter in a safe and healthy manner. Always "train smart".
Cardiorespiratory fitness-building exercises:
Marching (on the spot).
Stair-stepping (example of easy-, moderate-, and vigorous-effort).
Stair-stepping (example of easy-, moderate-, and vigorous-effort).
Strength-building exercises:
Ab walk out. ¦ Alternating bird dog. ¦ Arch-hold ¦ Bench dip. ¦ Forward lunge (alternating legs). ¦ Glute bridge. ¦ Hip hinge. ¦ Hollow-hold ¦ Incline push-up. ¦ Lateral step-up. ¦ Lying knee raise. ¦ Lying straight-legged raise. ¦ Pike press. ¦ Plank walk (plank to push-up). ¦ Plank. ¦ Russian twist. ¦ Seated calf raise. ¦ Side plank. ¦ Squat ¦ Standing calf-raise. ¦ Step-up. ¦ Superman. ¦ Wall sit. ¦ Wrist to knee crunch.
ARE YOU TRYING TO EXERCISE WITH A YOUNG BABY?
Don't allow that to prevent you being active. Check out these videos.
This training tool is free. If you value it and would like to help keep it alive and free, please buy me a beer:
Buy me a beer.
Why is it important to be physically active? 
NOTE: No babies were harmed in the making of these videos. Since my wife and I do not have kids, in the interest of social distancing I was forced to use a practical substitute.
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Even Eliud Kipchoge did stair-stepping work-outs during his journey to running a 1:59 marathon.
This training tool is free. If you value it and would like to help keep it alive and free, please buy me a beer:
Buy me a beer.
Why is it important to be physically active?
Physical inactivity is a cause of several chronic conditions. As Dr John Thyfault and I once wrote, "Type 2 Diabetes sits in a chair". However, frequently interrupting prolonged inactivity (sitting) combined with daily bouts of physical activity is a powerful preventative tool. So, if you are stuck at home, help yourself resist the seduction of inactivity and use this free training to help maintain a healthy body and mind.
Move every day.
Interrupt prolonged sitting.
Interrupt prolonged sitting.
