Scribd Logo
Upload

Welcome to Scribd!

  • Quarant: Lean No Gym No Equipment No Problem

    Uploaded by

    Rashard Alexander
    18 views7 pages
    The document provides instructions for a "Quarantlean" home workout program called HNDRXFITNESS that requires no gym or equipment. It recommends using common household items like a backpack, books, towel, mat, water bottle, chair, skipping rope, broomstick, socks, and timer for exercises. The 5-day per week program includes two lower body days, two upper body days, and one cardio day with exercises targeting different muscle groups each day to allow for recovery. The goal is to establish a consistent home workout routine to boost physical and mental health during the pandemic lockdown.

    Original Description:

    Original Title

    QuarantLEAN_

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document provides instructions for a "Quarantlean" home workout program called HNDRXFITNESS that requires no gym or equipment. It recommends using common household items like a backpack, books, towel, mat, water bottle, chair, skipping rope, broomstick, socks, and timer for exercises. The 5-day per week program includes two lower body days, two upper body days, and one cardio day with exercises targeting different muscle groups each day to allow for recovery. The goal is to establish a consistent home workout routine to boost physical and mental health during the pandemic lockdown.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    18 views7 pages

    Quarant: Lean No Gym No Equipment No Problem

    Uploaded by

    Rashard Alexander
    The document provides instructions for a "Quarantlean" home workout program called HNDRXFITNESS that requires no gym or equipment. It recommends using common household items like a backpack, books, towel, mat, water bottle, chair, skipping rope, broomstick, socks, and timer for exercises. The 5-day per week program includes two lower body days, two upper body days, and one cardio day with exercises targeting different muscle groups each day to allow for recovery. The goal is to establish a consistent home workout routine to boost physical and mental health during the pandemic lockdown.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    HNDRXFITNESS HOME PROGRAM

    QUARANTLEAN

    NO GYM
    NO EQUIPMENT
    NO PROBLEM
    HNDRXFITNESS HOME PROGRAM

    GETTING STARTED

    The best at-home workouts don’t necessarily require a ton of equipment—or any equipment. Coronavirus
    lockdown restrictions come and go and come back again, leaving many gyms closed across the country.
    Whether or not your gym or fitness studio is closed, the bottom line is that working out at home is still safer
    than a gym workout while the pandemic rages on. 
    Switching to a home workout routine isn't easy if you're used to going to a gym for your HIIT or strength
    training workout, it takes some space, a lot of creativity and intrinsic motivation to stick to a home workout
    plan and reach your fitness goals. But establishing a home workout routine is a smart move because beyond
    boosting your physical health, following an exercise program can help ease anxiety related to coping with the
    pandemic.
    This journey is a challenging one, focus on the tempo of each exercise since there’s little to no weight, time
    under tension is key. Additionally try to workout at a consistent time each day to help build a routine and be
    careful, makeshift equipment and weights can be dangerous, using them outside their intended scope of use.

    WHAT YOU NEED


    • BACKPACK
    • COUPLE BOOKS
    • TOWEL
    • MAT
    • BOTTLED WATER
    • CHAIR
    • SKIPPING ROPE
    • BROOM STICK
    • SOCKS
    • TIMER

    WHAT YOU NEED TO KNOW


    You’ll be training 5 days per week, two lower body days, two upper body days, separated by one cardio day.
    Rest on the weekends.
    14 exercises each on both upper body days, abs included.
    10 exercises each on both lower body days.
    10 exercises on cardio day, and, well… burpees.
    All strength exercises are staggered between anterior and posterior (front and back) muscle groups for a
    balanced and complete workout.
    Follow the order. Each trained muscle group is separated by two days of different and alternate workouts for
    optimum recovery. Eg. lower body days are separated by upper body and cardio days before the next lower
    body day. Likewise upper body days are separated by cardio and lower body days before the next upper body
    day.

    You might also like