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With the World Health Organization having declared COVID-19 a pandemic, to reduce the likelihood of contracting this illness, medical experts are advising us to: -Practice good hygiene (handwash properly, disinfect surfaces, cover coughs and sneezes) -Avoid large gatherings (gyms, concerts, etc) -Maintain a strong immune system (that means adequate sleep and hydration, stress-management, eating a nutritious diet, weight-management and regular exercise) As a precaution to avoid catching COVID-19 and passing it on. I've put a pause on my Powerlifting/Weightlifting focused training. Does this mean I stop training all together? Hell no! I've put together home-based Bodyweight, Kettlebell, and Resistance Band workouts to keep me healthy, mobile, and strong for when this passes and I can return to Barbell-based training. Over the next few weeks I'll be sharing these home workouts. The best place to find them will be the blog section on my website trainsmartfh.com Diet, sleep, hydration, and stress, are all things we have control over and can manage. If you need a minimal equipment, home-based training plan that takes all of this into consideration and gives you personalised, fun, safe and effective workouts to continue moving you towards your goals, send me a DM to find out how you can enroll in my Online Training Program. "This too shall pass" - Persian proverb Music: Over N Over Musician: Not The King. 👑 #homeworkout #homeexercises #homegym #athomeworkouts #quickworkout #bodyweightworkout #bodyweighttraining #bodyweightexercises #circuittraining #noexcuses #challengeyourself #fullbodyworkout #kettlebell

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 14, 2020 at 12:39pm PDT

 

 

 

 

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Squats 2) Push Ups 3) Hip Thrusts 4) Inverted Rows 5) Planks 6) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #homeworkout #homeexercises #homegym #athomeworkouts #quickworkout #bodyweightworkout #bodyweighttraining #bodyweightexercises #circuittraining #noexcuses #challengeyourself #fullbodyworkout

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 23, 2020 at 4:07pm PDT

 

 

 

 

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Reverse Lunges 2) Triceps Push Ups 3) Glute Bridges 4) Back Widows 5) Mountain Climbers 6) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #homeworkout #homeexercises #homegym #athomeworkouts #quickworkout #bodyweightworkout #bodyweighttraining #bodyweightexercises #circuittraining #noexcuses #challengeyourself #fullbodyworkout

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 24, 2020 at 8:50am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Lateral Lunges 2) Wide-Grip Push Ups 3) Good Mornings (arms across chest or hands behind the head) 4) YTWI 5) Side Plank (forearm or palm) 6) Side Plank 7) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #homeworkout #homeexercises #homegym #athomeworkouts #quickworkout #bodyweightworkout #bodyweighttraining #bodyweightexercises #circuittraining #noexcuses #challengeyourself #fullbodyworkout

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 25, 2020 at 9:59am PDT

 

 

 

 

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Alternating Box Pistols 2) Staggered Hands Push Ups 3) Alternating Single-Leg Deadlifts 4) Sliding Bodyweight Pullovers 5) Hollow Body Hold 6) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #squats #pushups #core #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 26, 2020 at 8:23am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Diagonal Lunges 2) Hindu Push Ups 3) Alternating Single-Leg Glute Bridges 4) Alternating Side Planks (on forearms or palms) 5) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #lunges #pushups #core #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 27, 2020 at 11:31am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. WOD6 1) Squat + Reverse Lunge 2) Band Pull Apart 3) Push Up to Ankle Touch 4) Superman 5) Rev Crunch 6) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #squats #lunges #pushups #core #superman #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Mar 31, 2020 at 11:58am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) T-Push Ups 2) Seated Straight Leg Raises 3) Alternating Single-Leg Hip Thrusts 4) Standing to Tall Kneeling 5) Scap Retraction on a Wall 6)Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #backworkout #glutes #pushups #core #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Apr 1, 2020 at 10:50am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Squat to Lateral Lunge 2) Pike Push Ups 3) Straight Legs Glute Bridges 4) Reverse Table Pose or Reverse Plank 5) Russian Twists 6) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise #workoutoftheday #wod #bodyweightcircuit #squats #lunges #pushups #core #yoga #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Apr 2, 2020 at 12:56pm PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Side-to-Side Push Ups 2) Feet-Elevated Glute Bridges 3) In & Outs (with or without hand support) 4) One-Leg Lunges 5) One-Leg Lunges 6) Reverse Snow Angels 7) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #lunges #pushups #core #backworkout #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness

A post shared by Home+Online+Gym Training (@trainsmartfh) on Apr 3, 2020 at 11:15am PDT

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Perform the following exercises as a circuit, resting as little as possible in between exercises. 1) Hindu Squats 2) Dips On Chairs/Bench 3) Isometric Scap Retraction On Chairs 4) Bulgarian Split Squats 5) Bulgarian Split Squats 6) Sit-Throughs 7) Rest 1min Beginner: 30sec/exercise Intermediate: 45sec/exercise Advanced: 1min/exercise Perform 3-5 total rounds #workoutoftheday #wod #bodyweightcircuit #lunges #squats #pushups #core #minimalequipment #fitnessmotivation #fitnesschallenge #wellbeing #exercisemotivation #wellness #exercisedaily #fitness #functionaltraining #functionalfitness #tricepsworkout

A post shared by Home+Online+Gym Training (@trainsmartfh) on Apr 4, 2020 at 12:56pm PDT