Gyms are shut. Climbing walls are closed. Running tracks are out-of-bounds. Trails and streets are off-limits or under a curfew. Races are off. Some of you are stuck at home. Some of you are trapped in hotels.
Losing your mind?
Don't stress. Regroup, reflect, and reorganise your habits of daily living.

Free home/hotel "quarantine" 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.


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, and hanging out with all your family & friends as we once did. 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 fluid aerodynamics data show that this distance might be much larger when you move faster (and this in the absence of a head wind, tail wind, or cross-wind). 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. Be 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:





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Carry strength exercises:



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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:
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Or invest in your fitness today:
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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.
Don't allow them to prevent you being active.

Check out the videos

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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