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COVID-19 Quarantine Maintenance - 8-Week at Home Strength Training Plan

Author

Taylor Thomas

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

fitness beginner intermediate advanced hr based strength

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

With gym closures the world over it's time to get creative. At home strength sessions don't have to mean a decrease in strength or fitness. These High Intensity Interval Sessions are build to push athletes both muscularly as well as aerobically, as well as aid in mobility and injury prevention. Strength and mobility is something that most every athlete can benefit from more of. These progressive sessions can be done anywhere with no equipment necessary. Add basic free weights, or household items to make them even more challenging. We've also included several free resources within the plan to help athlete navigate this dynamic time period.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:43 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:43 hrs 0:40 hrs

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

Sample Day 1

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds
Squat - 3 x 10
Flutter Kicks - 3 x 10 each side
Lunge - 3 x 10 each side
Mountain Climbers - 3 x 25 seconds
Bicycle Crunch - 3 x 10 each side

Sample Day 3

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds
Jump Squat - 3 x 10
Extended Crunch - 3 x 10
Step Up - 3 x 10 each side
Mountain Climbers - 3 x 25 seconds
Pushup - 3 x 10

Sample Day 5

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds
Squat - 3 x 10
Flutter Kicks - 3 x 10 each side
Lunge - 3 x 10 each side
Mountain Climbers - 3 x 25 seconds
Bicycle Crunch - 3 x 10 each side

Sample Day 8

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds Jump Squat - 3 x 10 Extended Crunch - 3 x 10 Step Up - 3 x 10 each side Mountain Climbers - 3 x 25 seconds Pushup - 3 x 10

Sample Day 10

0:30:00
21.1TSS
Strength - HIIT

Wall Sit - 3 x 35 seconds Jump Squat - 3 x 10 Flutter Kicks - 3 x 10 each side Side Lunge - 3 x 10 each side Mountain Climbers - 3 x 25 seconds Flutter Kicks - 3 x 10 each side

Sample Day 12

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds Single Leg Squat - 3 x 10 each side Extended Crunch - 3 x 10 Side Lunge - 3 x 10 each side Burpee - 3 x 10 Pushup - 3 x 10

Sample Day 15

0:30:00
21.1TSS
Strength - HIIT

Wall Sit - 3 x 35 seconds Jump Squat - 3 x 10 Flutter Kicks - 3 x 10 each side Side Lunge - 3 x 10 each side Mountain Climbers - 3 x 25 seconds Flutter Kicks - 3 x 10 each side

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