Free home "Quarantine" workouts from Dr Thomas Solomon.
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.
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:
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.
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".