Home Workout Routines
WORKOUT A:
- Feet Elevated Push Ups: 3 sets of 6-10 reps
- Chair Dips: 3 sets of 6-10 reps
- Seesaw Lunges: 3 sets of 6 reps
- Bodyweight Rows: 3 sets of 8-10 reps
- Lying Leg Raises: 3 sets of 12-15 reps
- Glute Bridge Hold: 2 sets of 20 seconds
WORKOUT B:
- Pull Ups: 3 sets of 6-10 reps
- Superman Holds: 3 sets of max time holds
- Pike Pushups: 3 sets of 6-10 reps
- Jump Squats: 3 sets of 5 reps
- Straight Leg Sit Ups: 3 sets of 10-12 reps
- Turkish Get Ups: 3 sets of 1 rep per side
WORKOUT NOTES:
Repeat each workout on 3 non-consecutive days per week (Monday Wednesday Friday, for example).
Alternate the workouts as follows each week:
- Week 1: ABA
- Week 2: BAB
- Week 3: ABA
- Week 4: BAB
For your rest days, I recommend you get some walking in if possible. Stretching and mobility would also be a great option. Down Dog is a great app for yoga that I'll be using heavily during these times.
Rest 2-3 minutes in between sets.
Click each exercise to see a video demonstration!
Nutrition Guidance
Below you'll find 3 different things to start implementing today: Some helpful foods to start including to help boost your immune system. An article I wrote for building your own meal plan (there's a grocery list in the article). And a protocol for how many calories you should be eating each day.
1)General foods to include:
Vitamin A: Egg yolks, cod liver oil, cantaloupe, carrots, spinach
Zinc: Oysters, pumpkin seeds, beef, pine nuts
Vitamin D: Honestly, sunshine is best. You may need to supplement weather permitting.
Vitamin C: Bell peppers, citrus, strawberries
Helpful Supplements:
ACF Immune booster by Buried Treasure is, in my opinion, a supplement that will have all your bases covered.
Sunshine (yes I know it's corny to list as a supplement but seriously) it's why we have flu seasons in the first place, so if you can get at least 20 minutes of sunlight per day.
2) Healthy Grocery List: 5 Steps To The Ultimate Meal Plan
3) For your diet, it's important we don't let it slip. Along with improving your food choices and following the workouts above, aim to eat 12 calories per pound of current bodyweight. That will allow for moderate fat loss while also supporting your workouts and energy levels.
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