At Home Fitness Routine


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

  1. RIng Pull Ups 
  2. Pike Push Ups 

Secondary 3-5 sets of 8-12 reps

  1. Ring Dips
  2. Ring Row


  • Reclined Leg Raises (20 seconds on 10 seconds off x 8 rds)


  • 13 Burpees then 13 breaths as rest, 12 burpees then 12 breaths as rest, continue until reaching one rep
Upper II

Primary: 3-5 sets of 8-12 reps

  1. RIng Pull Ups 
  2. Dive-Bomber Push Ups 

Secondary 3-5 sets of 8-12 reps

  1. Ring Push Ups
  2. Ring Row


  • Hanging Leg Raises 5×5


  • Burpee Tibatta
Lower I

Primary 3-5 sets of 8-12 reps

  1. Pistol Squat
  2. Single Leg Deadlift

Secondary 3-5 sets of 8-12 reps

  1. Goblet Squat
  2. Goblet Lunge


  • Hollow Hold 30 sec, Superman 30 sec, rest 30 sec. Repeat 5 rds


  • 15-second hill-sprint then 45 second walk down. Repeat 10 times
Lower II

Primary 10 sets of 10 reps

  • Kettlebell Swing

Secondary 3 sets of 10

  • Bulgarian Split Squat
  • Hip-Thruster Bridge


  • Accumulate 1 minute of L-Sit then 1 minute plank


  • Run 2 miles. Fast.


Kettlebell by L Recker from the Noun Project


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