WFH: Workout From Home

Who is this program designed for?

I primarily created this for people who:

• Are new to fitness

• Are hesitant to return to the gym

• Are looking to get started on their fitness journey

Why did I create this program? 

The idea behind this was drummed up in May of 2021. The world had shut down, along with all gyms in Ontario, and they didn’t show signs of opening any time soon.  I wanted to give people a tool to allow themselves to build up their strength and confidence before returning to the gym.  

At the time I was working out of a physiotherapy clinic, and a lot of people said they weren’t sure how to get started working out at home or had never worked out at all. Additionally, I came across several recreational athletes whose primary form of exercise was no longer available to them, leaving them unsure of how to get started with home workouts. 

Lastly, a lot of free workout resources are sorta steering people in the wrong direction; being drenched in sweat or being incredibly sore the next day, are not necessary signs of a "good" workout. I am of the opinion that a good workout is more about a series of good workouts where you’re able to measure your progress, but also feel the progress, rather than just feel tired.

With that, I wanted to create something that wasn’t lacking in nuance and allowed you to track cohesive progress. 

Enter, Ready Set: Workout From Home Guide!

In this program, there are two sections:

1. Mobility Work

2. Strength Training 

Both are integral to building a healthy and happy body.  If you can’t move in and out of positions (mobility), it’s going to be hard to exert force and develop strength (strength training). 

This is all distilled into a 4 Week Program.  These include a prescription of Sets and Repetitions that I feel like are ideal for the demographic I mentioned above.  This program will not get you shredded, it will not get you to break any world records.  But if you stick to 4 weeks of 20-30 minutes, 2-3 times per week, odds are you’ll feel better than you’ve felt in months, and perhaps feel ready to take the next step, whatever that might be (ie. join a gym, hire a trainer, etc).  

Please Note: By opening the program, you’re acknowledging that this is for educational purposes only. Also that any injuries you might sustain while following along with any of this content is 100% your responsibility. Please consult a medical health professional before beginning this program.

To open this program on your phone, I suggest you download the google sheets app, which is available on apple and android 

Apple

Android