COVID-19 Quarantine Maintenance - 8-Week at Home Strength Training Plan
Author
Taylor Thomas
All plans by this CoachLength
8 Weeks
Plan Specs
fitness beginner intermediate advanced hr based strength
Refund Policy
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.
Still have questions about this plan?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 |
Sample Day 1
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
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
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
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
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
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
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