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​
​This is a free training tool.
Please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

Free workout-at-home training plan.

Interrupt prolonged sitting. Move every day.

Exercise is medicine.


Boost your cardiovascular fitness, increase your strength, stay healthy, and learn how to train smart.

A structured, scientific, and educational exercise training plan.

For folks who are new to exercise and want to workout at home and boost their general healthy and fitness.

Informed by experimental and empirical evidence.

Designed by me, Thomas Solomon PhD.

Exercise training plans and coaching from Dr Thomas Solomon at Veohtu.
If you're a beginner or new to exercise, this is for you.

Before joining this daily plan, study the RPE scale, the warm-up and cool-down routines, and the exercise videos.
(click the buttons for the relevant info)

If you have a newborn baby, don't allow them to become an "activity barrier". Check out the baby exercise videos.
(click the button for the relevant info)

Practice proper technique for all exercises by studying the exercise videos — this will enable you to get fitter in a safe and healthy manner.
For Strength work-outs, do the exercises on a soft mat, yoga mat, rug, or carpet.
For Cardiorespiratory work-outs, select a sensible duration that is appropriate given your exercise history and current fitness.
As a rule of thumb, start low and progress slow . You will gain less from going too hard, too far, too soon, too often.

Scroll down for the training plan...



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.

Please tweet or share this free content with anyone who will find it useful.
​
Want to upgrade your training?
Give your performance the boost it deserves. I have multiple ways to keep you on track... Invest in a bespoke training plan tailored just for you. Or, book a consultation to receive professional input on your own training to help maximise your performance.​
Free exercise training from Thomas Solomon at Veohtu

Why is it important to exercise and be physically active?

Because physical inactivity is a cause of several chronic conditions. And, as Dr John Thyfault and I once wrote, "Type 2 Diabetes sits in a chair". However, by frequently interrupting prolonged inactivity (sitting) and combining that with daily bouts of physical activity, you will be armed with a powerful preventative tool. So, if you're stuck at home, help yourself resist the seduction of inactivity and use this free training to help maintain a healthy body and mind.

Interrupt prolonged sitting. Move every day.

Exercise is medicine.

A personalised, structured, scientific, and educational training approach, informed by empirical and experimental evidence, designed by exercise physiologist Dr Thomas Solomon, and produced for anyone wanting to train smarter, get stronger, and run faster.
Think critically. Keep informed. Stay educated.
To help empower yourself to train smart, join 100s of others to receive my free educational content → enter your email address and click subscribe to be notified of new articles & nerd alerts as soon as they are published:


A personalised, structured, scientific, and educational training approach, informed by empirical and experimental evidence, designed by exercise physiologist Dr Thomas Solomon, and produced for anyone wanting to train smarter, get stronger, and run faster.
Scroll down for the RPE scale and Exercise videos.
Picture
Share this free training with your friends & family.

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.

RPE Session type Breathing Talk test
2 to 4
out of 10
EASY Easy
breathing
Can talk.
Can sing.
4 to 6
out of 10
MODERATE Increased
breathing
Can talk.
Can't sing.
6 to 8
out of 10
VIGOROUS Heavy
breathing
Difficult to talk.
Can't sing.
​
​This is a free training tool. If it provides you with value, please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

Or invest in your fitness today:


Jump back up to training.

Down to warm-ups/cool-down and exercises.

Share this free training with your friends & family.

Warm-up routine.

(clickable links to instructional videos)

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).

Warm-up complete. You are ready to rock!

Cool-down routine.

(clickable links to instructional videos)

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.
​
​This is a free training tool. If it provides you with value, please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

Or invest in your fitness today:


Jump back up to training.

Down to exercise videos.

Share this free training with your friends & family.

Exercise videos.

(clickable links to instructional videos)

IMPORTANT: If you are new to using this training plan, spend the first couple of weeks simply studying the exercises below and practising proper technique (click links for videos). This will enable you to get stronger in a safe and healthy manner. Always "train smart".

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.

Cardiorespiratory fitness-building exercises:
Marching (on the spot).
Stair-stepping (example of easy-, moderate-, and vigorous-effort).

Even Eliud Kipchoge did stair-stepping work-outs during his journey to running a 1:59 marathon.
​
​This is a free training tool. If it provides you with value, please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

Or invest in your fitness today:


Jump back up to training.

Share this free training with your friends & family.

Are you trying to exercise with a newborn baby?

Don't allow that to prevent you being active. Check out the videos below.

IMPORTANT: No babies were harmed in the making of these videos. Since my wife and I do not have kids and because I filmed these during lock-down, in the interest of social distancing I was forced to use a practical substitute.
​
​This is a free training tool. If it provides you with value, please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

Or invest in your fitness today:


Jump back up to training.
​
​This is a free training tool.
Please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

© Copyright 2023. Thomas Solomon. All rights reserved.
Icons from Icons8. Photos by Thomas Solomon or from Unsplash.
Follow @thomaspjsolomon on . Follow @veohtu . Join the club on . Send me an email

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