Coronavirus Disease (COVID-19) Quarantine Body Transformation Program (FREE)

It seems like now more than ever, we need to support one another using our gifts. Therefore, I feel like it’s my obligation to be here for you in one of the ways I best know how. 

Since just about everyone is facing uncertainty about when fitness facilities will be reopened, I decided to make a completely free training program dedicated to solving the following problem.

The issue: You’re not able to workout at a gym, but you still want to make progress (lose fat, gain muscle, stay active, etc.) and/or keep the results you’ve already achieved.

*** Simply email me at rivelli.justin@gmail.com stating your name with the subject “Free Quarantine Training Program” and I can personally send you a pdf version if wanted.

You can also spread this offering by sharing this post and tagging a friend that might be interested. 

With love, 

– Justin Rivelli 

P.S. This is a generalized training program, assuming you have nothing to train with other than your own body weight. 

Note: If you have a more specific problem you want solved, according to the exact equipment you have available, I can also help. If you’re interested in this, just message me and I’ll give you more details about personalized online coaching.

Here’s the program.

TRAINING SCHEDULE

Day One: Workout A

Day Two: Off/Cardio/Etc. 

Day Three: Workout B 

Day Four: Off/Cardio/Etc.

Day Five: Workout C

Day Six: Off/Cardio/Etc.

Day Seven: *Optional: Workout D or Off/Cardio/Etc. 

INFO BEFORE YOU START:

1. Each training day, the exercises are to be performed in a “circuit fashion”. 
2. To begin, you’ll perform the first movement with the sets, reps, and technique prescribed. 
3. After this you’ll rest 30 seconds before moving on to the next exercise.
4. This will be repeated until you complete all the sets listed. 
5. Then you’ll rest for 90-120 seconds, and repeat the entire circuit four more times through. 

MORE DETAILS: 

1. If an exercise is too easy or hard for you, leave a comment (following the guidelines in the page description) and I’ll guide you on how to make it a more appropriate level. 
2. I’ve already uploaded plenty of videos for all ability levels, so don’t be afraid to ask. 
3. If something is bothering you, don’t do it. This is a generalized free program. If you want more specific help, feel free to message me and I’ll give you more details about other more personalized coaching options. 

VIDEOS TO EACH EXERCISE ARE LINKED 

***Just click on the movement and you’ll be directed to a visual demonstration of me performing it. 

WARM-UP TO USE BEFORE EACH TRAINING DAY 

1. Lying knee hug x 5 per side
2. Lying knee extensions x 5 per side 
3. Side lying windmill x 5 per side
4. Cat camel x 3 each direction 
5. Hip flexor stretch with anterior and posterior tilt x 5 each direction 
6. Downward dog with 1 arm reach x 5 per side 
7. Toe touch squat x 5 
8. Full body flexion/extension x 5 

DAY ONE: WORKOUT A

A1) Split squat variation 

Sets: 5

Reps: 5 per side

Tempo/Technique: Lower down slowly, and stand up fast but under control. Push through the back toe and the front foot to stand up. 

Rest time: 30 seconds, then into A2) 

A2) Shoulder external rotation with manual resistance

Sets:  3

Reps: 5 per side

Tempo/Technique: 

Rest time: 30 seconds, then into A3) 

A3) Standing calf raise variation

Sets: 5

Reps: 5 per side

Tempo/Technique: Stand up with 2 legs, lower down with one. 

Rest time: 30 seconds, then into A4) 

A4) Push-up variation

Sets: 5

Reps: 5

Tempo/Technique: Lower down slow, press up fast but under control. 

Rest time: 30 seconds, then into A5) 

A5) Biceps curl with manual resistance

Sets: 5

Reps: 5 

Tempo/Technique: Assume starting position shown in the video. The area you’re focusing on targeting is the arm that’s bending and straightening. 

Rest time: 90-120 seconds, then back into A1) 

DAY TWO: WORKOUT B

A1) Shoulder movement (Pike push-up, water jug side raises, etc.)

Sets: 3

Reps: 10

Tempo/Technique: Lower down slowly, and press up hard and under control. 

Rest time: 30 seconds, then into A2) 

A2) Single leg deadlift variation 

Sets: 3

Reps: 10 per side

Tempo/Technique: Push your hand on the doorknob away from you until you feel a stretch in the back of your standing leg (hamstrings). Stand up without ever touching your back leg to the ground. 

Rest time: 30 seconds, then into A3) 

A3) Back movement (Split stance row into wall)

Sets: 3

Reps: 5 per side 

Tempo/Technique: Assume set up position in the video. Slowly start pulling your elbow into the wall, (harder and harder from 0-100% tensions) until you reach your safest hardest contraction. From here slowly relax and repeat for 4 more reps. Then switch sides. 

Rest time: 30 seconds, then into A4) 

A4) Lateral squat variation 

Sets: 3

Reps: 10 per side

Tempo/Technique: Lower down slow, stand up fast but under control.

Rest time: 30 seconds, then into A5) 

A5) Reverse crunch 

Sets: 3

Reps: 10

Tempo/Technique: Control the way down, use as little assistance from your arms as possible. 

Rest time: 90-120 seconds, then back into A1) 

DAY THREE: WORKOUT C 

A1) Glute bridge variation 

Sets: 4

Reps: 5 per side 

Tempo/Technique: Bridge up with 2 legs, lower down with one. 

Rest time: 30 seconds, then into A2) 

A2) Bear crawl variation 

Sets: 4

Reps: 30 seconds 

Tempo/Technique: Crawl slowly with small steps of your arms and legs. Keep your feet far enough behind you so your hips don’t rise. 

Rest time: 30 seconds, then into A3) 

A3) Prone reverse fly variation with water jugs 

Sets: 4

Reps: 10

Tempo/Technique: Use soup cans or even just bodyweight if you don’t have dumbbells. 

Rest time: 30 seconds, then into A4) 

A4) Bodyweight triceps extensions variation 

Sets: 4

Reps: 10

Tempo/Technique: Lower down slow, press up hard but under control.

Rest time: 30 seconds, then into A5) 

A5) Step up or single leg squat variation 

Sets: 4

Reps: 10 per side

Tempo/Technique: Lower down slow, stand up hard but under control. 

Rest time: 90-120 seconds, then back into A1) 

*OPTIONAL DAY FOUR: WORKOUT D 

A1) Bilateral jump variation 

Sets: 3-5

Reps: 5

Tempo/Technique: Explode up as quickly as possible. 

Rest time: 30 seconds, then into A2) 

A2) Manual resistance chest isometrics 

Sets: 3-5

Reps: 5

Tempo/Technique: Slowly start pushing your hands into each other until you reach your safest, hardest contraction/effort. Then relax for a couple seconds and repeat 4 more times. 

Rest time: 30 seconds, then into A3) 

A3) Unilateral jump variation  

Sets: 3-5

Reps: 5 per side 

Tempo/Technique: Explode up as quickly as possible. 

Rest time: 30 seconds, then into A4) 

A4) Pulldown into floor 

Sets: 3-5

Reps: 5

Tempo/Technique: Slowly start pushing the back of your arms and hands into the ground until you reach your safest, hardest contraction/effort. Then relax for a couple seconds and repeat 4 more times. 

Rest time: 30 seconds, then into A5) 

A5) Side plank hip lift

Sets: 3-5

Reps: 5 per side

Tempo/Technique: Hold at the top (peak contraction) for 2 seconds.  

Rest time: 90-120 seconds, then back into A1)

Again, this is a generalized program template I believe the majority of the population can complete.

If you want more specific help, feel free to email me at rivelli.justin@gmail.com and I’ll give you more details about other more personalized coaching options. 

I can also send the training program in a different format. Thank you.