Equipment Needed:
Notes On Pre-COVID 19 Training:
- I follow an Upper/Lower split and typically do resistance training 4 times a week.
- I incorporate 2 active recovery days to mobilize and stabilize the joints on Wednesday & Sunday.
- I track weights, sets, and reps to follow the principles of progressive overload.
- In normal times I train BJJ 3 times a week (M/W/F).
- As such, my training focuses on compound movements, strength, and conditioning for Jiu-Jitsu.
Now with access to both facilities off the table, I have adjusted my routine to either be in my apartment or at the local park. I hope you can borrow one or more of the ideas outlined below so you can maintain your fitness levels until order is restored.
The Framework:
- Days follow this sequence: Upper – Lower – Active Recovery (i.e. long walk, mobility, yoga)
- Individual days follow this sequence: primary strength, secondary strength, core, conditioning & skill work (skill work not included below, BJJ specific).
- Other recommendations:
- Pick an exercise to do for a set of 5 every hour on the hour to move throughout the day.
- Set up a standing station at home to get vertical! I stacked two yoga blocks on our counter to get my laptop to the height I need.
Upper I
Primary: 3-5 sets of 8-12 reps
Secondary 3-5 sets of 8-12 reps
Core:
Conditioning
|
Upper II
Primary: 3-5 sets of 8-12 reps
Secondary 3-5 sets of 8-12 reps
Core
Conditioning:
|
Lower I
Primary 3-5 sets of 8-12 reps
Secondary 3-5 sets of 8-12 reps
Core
Conditioning
|
Lower II
Primary 10 sets of 10 reps
Secondary 3 sets of 10
Core
Conditioning
|
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Kettlebell by L Recker from the Noun Project
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