During COVID lockdown, gyms were shut, climbing walls were closed, running tracks were out-of-bounds, trails and streets were off-limits or under a curfew, races were cancelled. Some of you were stuck at home. Some of you were trapped in hotels. Although those restrictions are behind us, sometimes we still find ourselves stuck at home or trapped in hotels on holiday.
Losing your mind?Don't stress. Regroup, reflect, and reorganise your habits of daily living.

Free home/hotel "lock-down" exercises for athletes.
Designed by Thomas Solomon PhD.
Scientist. Athlete.
Running coach. Nutritionist.
Exercise Physiologist. Personal Trainer.
Running coach. Nutritionist.
Exercise Physiologist. Personal Trainer.
Get your "house in order" with my help.
I made this resource specifically for athletes stuck at home or in hotels with minimal equipment. Learn how to train smart within the confines of your environment while having some fun, staying healthy, and maintaining your fitness.
Be creative. Stay on track.
Prioritise health.
Prioritise health.


Choose what you want.

These buttons will take you down to video examples of how you can train at home or in your hotel room, even if you have a baby.

Here's my home gym. How does yours look?


During my time working in Denmark, I helped implement several inactivity studies where healthy active people were forced to reduce their daily step-counts from ~10,000 to ~1500 steps per day for 2-weeks. The good news, in the context of cardiorespiratory fitness, was that following 2-weeks of daily step-reduction, VO2max only fell by ~2 mL/kgFFM/min. Although these studies were not conducted in athletes, fortunately other groups of scientists have addressed that topic. In well-trained cyclists, 21-days of reduced training volume (-50%), frequency (-20%), and intensity (-20% to -30%) had no effect on VO2max. While a further study in world-class kayakers found that, although total training cessation for 5-weeks reduced muscle strength by ~9%, maintenance of low-volume training led to losses of only ~3%. So, fear not. Your loss will be small if you maintain some activity.
Move every day. Be creative. Stay on track.

Protect yourself from others. Protect others from yourself.
Social distancing is the order of the World Health Organisation that has been adopted by most governments around the world. It is not a time for training in big groups, going to the store every day, or hanging out with all your family & friends. Those days will return but right now it is a time to focus on your health and the health of others in your community. This means minimising interactions with and proximity to people who do not live in your household. If you are allowed out, respect others and keep your distance. The SARS-CoV2 virus is not only transferred by touch but also via water droplets expelled into the air through breathing, coughing, or sneezing. The distance these droplets can travel from a person standing still is thought to be about 1.5 metres. But this distance might be much larger when you move faster. Remember, you are not just protecting yourself from infection, you are also protecting others from being infected by the virus you might be carrying. So, just like driving a car, keep your distance. Better still, #stayathome. But, if you are planning to run, go somewhere remote and #keepyourdistance.
Be sensible. Stay healthy. Protect others.
Think critically. Keep informed. Stay educated.
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Running simulation exercises





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And, don't be fooled by the simplicity of a step-workout—even Eliud Kipchoge loves a good stair-stepping work-out and uses them as part of his strength-building base phase, including when en route to his "1:59".


Body weight strength exercises





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Resistance-band strength exercises





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Plyometric exercises






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Grip strength exercises
(rigs, bouldering, climbing, OCR, Spartan race etc...)





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Carry strength exercises
(bucket carry, OCR, Spartan race...)



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"Parents with new-borns" exercises
Are you trying to exercise at home with a young baby?
Don't allow them to prevent you being active.

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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.
Or invest in your fitness today:
Or invest in your fitness today:
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