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 "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.
Unlike my daily-updated quarantine training plan for beginners, I will not be providing you with a detailed training plan with warm-ups and cool-downs or suggested training loads to progress from and towards. As athletes, you can take care of those aspects yourselves. Instead, I created this page to serve as a guide for turning your home or hotel room into a world-class training facility. All of the suggested exercises were tried and tested by my wife and I during our total home-quarantine lock-down in Innsbruck when we were not allowed to leave the house for 4-weeks. Naturally, our peak aerobic fitness and maximal strength dropped, but the high level of fitness we had going into lock-down was maintained, proof of which was found when our quarantine law relaxed and we were able to run in the mountains once again—anecdotal evidence to layer on top of the experimental evidence that will relieve any anxiety about your loss of fitness.
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.
IMPORTANT: By voluntarily opting to use the exercises suggested below, you do so at your own risk. Before increasing or changing your exercise habits, 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 (including existing injury, illness, or cardiovascular, metabolic, or renal disease), you should consult your GP before using these exercises. If you incur any illness or injury, you must stop exercising and consult your GP immediately.
Here's my home gym. How does yours look? 
Your loss of fitness will not be as dramatic as you think.
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.
Coronavirus is very real.
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. Be informed. Stay educated.
To help empower yourself to train smart with information about exercise science, sign up to receive my free articles and monthly nerd-alerts.
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Jump back up to the full list.
Continue down to the Running simulation, Strength, Resistance band, Plyometrics, Grip strength, Carry strength, or New-born exercises.
Running simulation exercises
If you have access to stairs, use them to do full stair-climbing work-outs. If you ever met the ancient Greek philosopher, Pythagoras, he might have told you about his theorem; he's always banging on about it. In my house, the step height is 0.16 metres and the step depth is 0.28 metres. Using Pythagoras' theorem, I know that the hypotenuse as 0.32 metres. If you are a mountain athlete, this is very useful info. Why? The step height multiplied by the number of steps you took = the elevation gain in metres, while the hypotenuse multiplied by the number of steps = the distance travelled in metres. If you do not have access to stairs or a ramp, use your door step or anything stable that simulates a step-height of 15 to 20 cm. With steps/stairs you can do prolonged Easy-intensity work-outs or intermittent Hard/Easy-intensity work-outs - mix it up - vary the step-rate, alternate the lead leg, use 1-step at a time or 2-steps at a time, change the direction you are facing (face-up, face-down, lateral movements, go up, go down) - keep it varied. If you have access to an underground car-park ramp, use it to do hill sprints or bounds. Also, yell really loud down there and it will make you sound like a beast!
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:
Buy me a beer.
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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".
Jump back up to the full list. Continue down to the Strength, Resistance band, Plyometrics, Grip strength, Carry strength, or New-born exercises.
Body weight strength exercises:
Body weight exercises are awesome. Word. You can do them anywhere and anytime to maintain or build muscular strength and endurance. Use the full range-of-motion that you are able to move through given your anatomical nuances or physical limitations. Use proper form throughout all reps of all sets. Aim for a number of reps per set that takes you to around 2-3 reps-in-reserve (i.e. 2 or 3 reps away from failure; RPE 7-8/10).
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:
Buy me a beer.
Or invest in your fitness today:
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Jump back up to the full list. Continue down to the Resistance band, Plyometrics, Grip strength, Carry strength, or New-born exercises.
Resistance-band strength exercises:
Resistance bands are phenomenal for simulating your gym lifts and for increasing the load above that which your own body weight can induce. If you do not own any bands, I thoroughly recommend purchasing a set - they are cheap and can be used anywhere, anytime. Use the full range-of-motion that you are able to move through given your anatomical nuances or physical limitations. If the resistance band is limiting your full range-of-motion, use a lighter band. Since you will not be able to match the load that you are likely lifting in the gym, use a number of reps per set that takes you to around 2-3 reps-in-reserve (i.e. 2 or 3 reps away from failure; RPE 7-8/10).
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:
Buy me a beer.
Or invest in your fitness today:
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Jump back up to the full list. Continue down to the Plyometrics, Grip strength, Carry strength, or New-born exercises.
Plyometric exercises:
If you have access to a room with enough space to swing a cat in, you can do these exercises. With some of these exercises, you can easily keep the intensity under control (RPE 6-8/10) and turn them into an aerobic work-out. If you want to build explosive power, use maximal effort and explosive movements (unleashing your maximal power output). But, in this case, use very few reps and take lots of rest between sets. But be careful, they are intense. If you are not accustomed to them, take it easy - start low with the volume and go slow with the progression. Always use controlled movements so that you do not lose your balance or land awkwardly. Also, ensure there are no bits of Lego on the floor—it brings epic amounts of French bread when you inadvertently land on a Danish brick of joy during a plyo workout. That said, the upside is that you perfect your race-time "war face" when it happens.
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:
Buy me a beer.
Or invest in your fitness today:
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Jump back up to the full list. Continue down to the Grip strength, Carry strength, or New-born exercises.
Grip strength exercises:
If you have access to a pull-up bar, use it! If you do not have a pull-up, find a safe ledge, post, wall, or anything that you can hang from and not die if you fall. Use a variety of hang variations with and without lock-offs or "frenchies" — be creative. Using a "hulk hand" is useful for ultimate power, but not essential. Add some variety and "low-rig" practice by mixing static-holds (knees to chest or L-sit) into your hangs.
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:
Buy me a beer.
Or invest in your fitness today:
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Carry strength exercises:
If you have access to a person (or a dog), use them! Carry them, lift them, and then high-five them and feed them. If you do not have an acceptable animate object, find a suitable inanimate alternative. For example, a backpack, an arm-chair, a washing basket full of goodies. Use a variety of carries on flat ground, around the garden, or up and down stairs - be creative but be careful - no one wants to throw their wife down the stairs; sometimes it just happens.
Check out the video
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:
Buy me a beer.
Or invest in your fitness today:
"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.
IMPORTANT: No babies were harmed in the making of these videos.
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:
Buy me a beer.
Or invest in your fitness today:
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