The Official @Home Quarantine Fitness Program

Staying at home for the past couple months has lead me to change my mind about the way I look at things. Entertainment, diet, work and even exercise have all been put to the question:

IS THIS ESSENTIAL?

I wrote a blog post on Mar 19, 2020 about how someone could deal with staying at home during the lockdown period. Waking up early, meditation, exercise, eating healthy and working on something were things I suggested people could do to make the most of this time. It sounded great at the time but ”would it work”? As the weeks passed I found it harder and harder to stick to a good routine..

The self-help gurus talk a lot about morning routines and how habits are the secret to success. The waking up thing was tough. My schedule was out of whack. The stock market kept me up until 4-5am and my sleep pattern was a mess. My diet was ok, I cooked meals more than ever and it felt good to create new dishes. The snacks definitely got the best of me though, but I didn’t gain much weight, surprisingly! I also managed to finish a nutrition certification that has been on my bookshelf for the past 7 years (but more on that in the next post).

I did mediate for at least 10mins everyday and it helped start the day with a vision and a clear head. One routine I can safely say I stuck to was the exercise part. I was away from a gym for the first time in my life. I knew I needed to create an exercise program for everyone stuck at home without any equipment. Who knows when people will feel safe enough to go back to gyms? It’s hard enough to get people into a gym when times are good, but now there’s a public health scare and people want to limit exposure as much as possible.

Exercise can be done inside the home. You just need to make a promise to yourself that you must do it. Five minutes is all you need. Sometimes I don’t feel like doing a 60 min workout. It’s hard to get excited about an hour of burpees and push ups on the living room floor. But 5 mins of abs before a shower is no problem. Usually 5 mins turns into 30 before the night time routine. .

I loved the idea of quick little workouts you could do anywhere. Youtube is filled with pretty people doing all sorts of free workouts. However most of them don’t make much sense from a functional stand point. It’s tough to start a workout with clapping push-ups or jump lunges if have bad shoulders or knees to begin with.

I wanted to create a system where anyone could follow along with me and just get started with a quick 5 mins and maybe build into a full blown training session.

The FightShape 5 Series are quick (only 5 mins each), stackable, follow-along workouts you can do without any equipment. Following a program or system is important. Once you understand how to create and build workouts, you can find all these cool exercises and place them in the correct order.

Follow the FightShape Five strategy for fitness success. Below is the recommended order to follow. You can do one video per day or all three from warm-up to work if you’re feeling like a beast.

Disclaimer: If you feel any sort of pain or discomfort, do not attempt this workout. Stay tuned for a modified version I’ll be releasing soon that will help manage injuries.

1. WARM UP: First you need to warm up! You sit/stand in bad posture all day. You need to correct your imbalances before you begin to train. The muscles in the front of your body are tight and the back muscles are weak. Warm up and then you can begin improve.

2. CORE: Everyone wants a ripped/lean stomach. Train your core to not only be pretty but be strong and protect your back. The core is more than just your abdominals. if you pull off your arms and legs, you have your core. A strong core will prevent back pain and prevent injuries.

3. WORK: Now you are ready to go to WORK. Your body is prepared and primed to become a better athlete/human. These workout stacks can be built into a complete workout. You can do a different stack each day or stack them on top of each other in the same workout.