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.
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.
If you have a newborn baby, don't allow them to become an "activity barrier". Check out the baby exercise videos.
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.
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.
Scroll down for the RPE scale and Exercise videos.
Activation exercises:
Progressive effort Step-Ups: (using the lower step of your stairs or your doorstep)
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".