In this blog I’ve created two free plans that can be used over Lockdown 2. Both can be done at home. The first one is focused on weight loss/muscle tone and the second is a muscle building/retaining plan.
LOCKDOWN 2 Burn/Tone
How This Plan Should Be Used
There is 1 weeks worth of Tabata sessions in this plan. They can be used every other day to keep you on track without a gym over Lockdown 2.
Feel free to add cardio every other day or even everyday if that’s what you’re used to.
I’m running an online bootcamp every Monday, Wednesday and Friday at 6pm over lockdown 2. With more exercise routines just like this one. Please contact me if you’re interested or click the button below for more info.
First ONLINE class
If you have found any of this plan useful, please throw me a like on my Facebook page.
Tailored Plan
If you would like a plan that would better suit your ability, fitness goals, equipment etc. Please get in contact. There is more info about programming options in the PDF.
Tabata
This weekly plan is based on Tabata. This type of exercise is a type of interval training that repeats an exercise 4 times for 30 seconds with 15 seconds rest in between. After this you move onto the next one. I usually plan 4 exercises in a “set”, then allow for a rest. Best used for burning calories a toning up.
To make timing exercise easier please download interval timer from your App store…
Session 1
Warm up:
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Set 1 (Tabata):
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Lateral leg raise (lying down) |
30 secs work x4 + 15 secs rest x4 |
|
|
Lateral mountain climber |
30 secs work x4 + 15 secs rest x4 |
|
|
Tricep dips |
30 secs work x4 + 15 secs rest x4 |
|
|
Standing oblique crunches |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 2:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Marching glute bridge |
30 secs work x4 + 15 secs rest x4 |
|
|
Plank Jacks |
30 secs work x4 + 15 secs rest x4 |
|
|
Curtsy squat |
30 secs work x4 + 15 secs rest x4 |
|
|
Plank hand sidesteps |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 3:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Lunge |
30 secs work x4 + 15 secs rest x4 |
|
|
High Knees |
30 secs work x4 + 15 secs rest x4 |
|
|
Full plank to forearm |
30 secs work x4 + 15 secs rest x4 |
|
|
Back step knee lift |
30 secs work x4 + 15 secs rest x4 |
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
Session 2
Warm up:
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Set 1 (Tabata):
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Standing elbow to knee |
30 secs work x4 + 15 secs rest x4 |
|
|
Plank rocker |
30 secs work x4 + 15 secs rest x4 |
|
|
Side to side jump squats |
30 secs work x4 + 15 secs rest x4 |
|
|
V hold |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 2:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Switch Kick |
30 secs work x4 + 15 secs rest x4 |
|
|
Walkouts |
30 secs work x4 + 15 secs rest x4 |
|
|
Glute bridge |
30 secs work x4 + 15 secs rest x4 |
|
|
Forward and reverse crawl |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 3:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Single leg DL reach |
30 secs work x4 + 15 secs rest x4 |
|
|
Reverse plank with kicks |
30 secs work x4 + 15 secs rest x4 |
|
|
Box plank |
30 secs work x4 + 15 secs rest x4 |
|
|
Frog up |
30 secs work x4 + 15 secs rest x4 |
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Set 1 (Tabata):
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Fast Side Steps |
30 secs work x4 + 15 secs rest x4 |
|
|
Press Up Hold |
30 secs work x4 + 15 secs rest x4 |
|
|
Jump Lunge |
30 secs work x4 + 15 secs rest x4 |
|
|
Plank |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 2:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
High Knees |
30 secs work x4 + 15 secs rest x4 |
|
|
Plank hand sidesteps |
30 secs work x4 + 15 secs rest x4 |
|
|
Squat |
30 secs work x4 + 15 secs rest x4 |
|
|
Star Jumps |
30 secs work x4 + 15 secs rest x4 |
Rest: 1 -5 mins
Set 3:
| Exercise | Time Work/Rest | Video Link |
|---|---|---|
|
Lunge |
30 secs work x4 + 15 secs rest x4 |
|
|
Press Up (On Knees) |
30 secs work x4 + 15 secs rest x4 |
|
|
Mountain climber |
30 secs work x4 + 15 secs rest x4 |
|
|
Burpee
|
30 secs work x4 + 15 secs rest x4 |
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
If any exercise causes pain. do not do it!
User accepts the responsibility of performing exercises safely and correctly.
LOCKDOWN 2 Build/Retain
How This Plan Should Be Used
This is a full week training plan. The plan can be run every week until lockdown 2 is over.
It’s been designed to try and build or retain as much hard-earned muscle as possible without needing any equipment except a place to pull up.
Don’t just stop everything again if you did that. This routine will get you through this next month or so.
Beginner (trained under 1 year):
If you’re a beginner going to failure might not be the best practice. Try and go under 5 reps from failure. Concentrate on doing the exercises with correct form.
Intermediate (1-3 years):
Intermediate’s should be training with good from to failure.
Advanced (3 years +):
Training full bodies probably won’t cut it at this point. Switch to a split routine. The exercises have been split up into compound exercises of push, pull, legs, core. Start with the hardest exercise for you and finish on the easiest. Good form to failure on every set is a must, if you can’t do that you aren’t advanced in my opinion.
The run is optional but I would always recommend some type of CV training to keep your heart as healthy as possible.
If you have found any of this plan useful, please throw me a like on my Facebook page.
Want more exercises?
I have more exercises on my YouTube channel, nothing fancy just a quick demonstration. The playlists you want are named calisthenics push, pull, etc.
Tailored Plan
If you would like a plan that would better suit your ability, fitness goals, equipment etc. Please get in contact. There is more info about programming options in the PDF.
Session 1
Warm up:
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Resistance:
| Exercise | Sets | Reps | Video Link |
|---|---|---|---|
|
Press Up |
3 |
Fail |
|
|
Pull Up |
3 |
Fail |
|
|
Sit Up |
3 |
Fail |
|
|
Assisted Pistol Squat |
3 |
Fail |
More Info:
Going to failure is really important if you want to retain hard earned muscle. Give your muscles a reason to stay there. If you’re a beginner refer to “How this plan should be used” section at the start.
Sit ups can be done to failure as well.
Do 3 sets of each exercise. Then move onto the next exercise.
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
First ONLINE class
The offer applies to any selected group class and is directed only to new customers.
Session 2
Warm up:
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Resistance:
| Exercise | Sets | Reps | Video Link |
|---|---|---|---|
|
Elevated Pike Press Up |
3 |
Fail |
|
|
Chin up |
3 |
Fail |
|
|
Plank |
3 |
1 min |
|
|
Bulgarian Split Squats |
3 |
Fail |
More Info:
Going to failure is really important if you want to retain hard earned muscle. Give your muscles a reason to stay there. If you’re a beginner refer to “How this plan should be used” section at the start.
Plank can be held until you drop.
Do 3 sets of each exercise. Then move onto the next exercise.
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
Session 3
Warm up:
| Exercise | Time (5min total) |
|---|---|
|
Walk on spot |
1 min |
|
High knee march |
1 min |
|
Side steps |
1 min |
|
Jog on spot |
2 min |
Resistance:
| Exercise | Sets | Reps | Video Link |
|---|---|---|---|
|
Archer Press Up |
3 |
Fail |
|
|
Wide Chin Up Hold |
3 |
Fail |
|
|
Toe Reach |
3 |
Fail |
|
|
Single leg wall sit |
3 |
Fail |
More Info:
Going to failure is really important if you want to retain hard earned muscle. Give your muscles a reason to stay there. If you’re a beginner refer to “How this plan should be used” section at the start.
Ideally go to failure on Toe Reach.
Chip up hold can be changed to normal wide grip chin ups if the hold is too difficult
Do 3 sets of each exercise. Then move onto the next exercise.
Cooldown: Stretches (There is a guide on how to stretch at the end of the PDF)
Session 4
Warm up: 5min walk
Work: 20 min Jog
If any exercise causes pain. do not do it!
User accepts the responsibility of performing exercises safely and correctly.
