COVID-19

QUARANTINE

AT HOME
WORKOUT
PROGRAM

J A K E H A L E - S A N D E R S
 Nutrition
Stay at caloric maintenance or small
calorie surplus (5-10%)

At least 1g/lb of protein

**DO NOT BE IN A CALORIC DEFICIT.

YOU RISK LOSING A LOT MORE
MUSCLE.**
WORKOUT STRUCTURE
AND GOAL
I will be providing you with two different
FULL BODY WORKOUTS that should be
performed three times a week EACH.

There is limited weight and resistance you

can use so doing these full body workouts 6
times a week is okay. If you were using more
resistance at the gym I DO NOT RECOMMEND
doing full body workouts 6x per week.
Alternate between these workouts.

ALL EXERCISE PERFORMED TILL FAILURE

 WHAT I NEED
FROM YOU
BE CREATIVE
You will not have access to every piece of equipment
needed. You need to find ways to make weights and
use what you have

The basics of these workouts can be perfomed with

0 weight but adding weight is always better so if you
can that is great

Have fun with this!

 FULL BODY WORKOUT 1
Exercise 1: Shoulder width push ups
- 4 sets 
- Add weight on back if you can
- Slow and controlled, squeeze chest at top

Exercise 2: 1 arm rows

- 4 sets
- use a dumbbell or laundry detergent container
- slow and squeeze lat
- rest the other arm on table
- just find anything with a handle that is stable

Exercise 3: Bulgarian split squats

- 4 sets
- elevate 1 leg onto the couch or chair
- keep constant tension on the leg
- add weight by putting stuff into grocery bags on each side
(make sure they're equal)
 Exercise 4: Rack Chins
- 4 sets
- get under desk and pull yourself up vertically
- look at picture

Exercise 5: Pistol squats

- 1 or two legged
- if two legged carry a weight 
 Exercise 6: Door lateral raises
- 4 sets
- squeeze shoulders up against door then do
unloaded lateral raises

Exercise 7: Bicycle crunch

- 4 sets
FULL BODY WORKOUT 2
Exercise 1: Diamond push ups
- 4 sets
- bring hands very close together
- tricep emphasis

Exercise 2: Cooler rows

- 4 sets
- fill up a cooler with water
- grab both handles and use to row

Exercise 3: Bands tension rows

- 4 sets
- amazon sells cheap bands I
reccomend getting some
 Exercise 4: Calf raises
- 4 sets
- hold grocery bags or some type of
weight in hand

Exercise 5 : Bicep curls

- 4 sets
- find something you can curl
- if you have nothing, flex tricep at the
same time as you curl

Exercise 6: Tricep extension

- 4 sets 
- find something you can hold and extend
you elbow
- dumbell, water bottle, something with a
handle, grocery bag with stuff in it. Be
creative
 Exercise 7: Tricep dips
- put hands on couch
- add weight on waist if possible
 ABS
Crunches - 3 sets till failure

Plank - 3 sets till failure

Bicycle crunches - 3 sets till failure

Hanging leg raises - 4 sets till failure

These should be performed daily.

please note, most of the visibility of your abs is going to

come from losing body fat. These exercises can help
build them but if you want to see them, body fat needs
to be lost.
PURPOSE OF THIS PROGRAM
The whole purpose of this program is to
maintain your muscle that you've worked so
hard for.

If you perform this program you will hold

onto most of your muscle during this
isolation period.

COVID-19 WILL NOT STOP YOU

I hope you enjoy this workout and stay safe!

JakeHaleSanders

@jakehalesanders
Coaching and custom
programs/diet plans
If you want to be coached by me and get into the best shape
of your life for a fraction of the price that terrible online
trainers charge, message me on instagram and let's get to
work. If you follow everything I tell you, there is no way
you won't get results. I am insanely confident that I can get
anyone results if they are dedicated, so if that's you,
message me!
As well, I do custom workout programs tailored to your
goals and priorities, including with an entire diet outline,
cardio plan, and everything you need to make progress.

Currently having a sale on all

my customized diet plans on
my store:
Jakehalesanders.com
STAY SAFE
Your mentor/coach,

Jake