Fitness, Health & Kush’s Quarantine Workout Plan

MY BODY TRANSFORMATION OUT IN THAILAND CONSISTED OF 4 MAIN COMPONENTS

KUSH’S STAY AT HOME TRAINING AND DIET PLAN

Everything in yellow can be done with minimal weights and just resistance bands. Same goes for the abs workout on Day 3 and the HIT workout on Day 6 – both can be done without weights. Would recommend getting a backpack and adding water bottles etc./weight inside.

Day 1 : Chest and Triceps

1.) 6 x Floor Press/Bench Press (4 sets wide grip and 2 sets narrower – more triceps) (8-10 reps) OR 6 x Pressups with weighted backpack (4 sets wide grip and 2 sets close grip/diamond)

2.) 4 x Incline Press (8-10 reps) OR 4 x Resistance bands incline press – cable incline in gym (15 reps depending on strength of band)

3.) 4 x tricep extensions/dips with weight plate (10-12 reps) OR 5 x tricep dips (hands on a low chair or footrest etc.), if easy make reps slower/resistance band tricep extensions (15 reps/make sure you get a burn)

4.) 3 x Dumbell Flys (12 reps/burn)  OR 4 x resistance band flys (sit on chair with the resistance band going round the back like fly machine at gym)

Finishers

5.) 2 x Close grip/diamond press-ups (Reps to failure)

6.) 2 x Normal pressups (reps to failure)

7.) 3 x Exercise 3.) whichever one you didn’t do, ie. tricep dips or res. bands extensions (reps to failure)

Also can throw in other variations of pushups (decline and incline etc.) Assess weights and make sure it burns in the last few reps and you are pushing yourself. If weights are light, slow it down and utilise time under tension.

10,000 steps

Day 2 : Legs

Warm Up

1 x 20 bodyweight squats

2 x 10 Glute Bridges/Raises

1.) 5 x Kettlebell/Barbell squat (8 – 10 reps)/ 5 x Squat with weighted backpack (15-20 reps)

2.) 4 x Deadlifts with barbell (8 – 10 reps)/ 5 x deadlift variation using resistance bands and/or dumbells (may not be useful so discard if you don’t feel it)

3.) 3 x Lunges with dumbells, kettlebell or bar (8 – 10 reps) / 4 x Lunges with weighted backpack or without weight (require more reps but do to burn)

4.) 3 x Bulgarian split squat (8-10 reps) – without weights more reps.

5.) 3 x Calf Raises (Reps till burn)

Finishers

6.) 2 x Squat Jumps (reps to failure)/ easier variation normal squats to failure.

7.) 2 x Plyo Lunges (reps to failure)/ easier version normal lunges to failure.

You don’t have to do every exercise, alternate on different weeks some of the squat variations. Again use tempo to increase time under tension if weights are low and get depth with squats. Pauses at the bottom are a good way of making it harder. Also add resistance bands to weighted exercises to make harder.

10,000 steps (I would do this before the workout earlier in the day)

Day 3 – Abs and Biceps

Biceps

1.) 4 x Barbell Curl (8- 12 reps) OR 4 x Resistance band bicep curls (15 reps/burn)

2.) 3 x Hammer Curls (8 – 12 reps) OR 3 x Resistance banded Hammer curls

3.) 3 x Seated strict bicep curl with Dumbells (8-10 reps) OR 3 x Resistance band bicep curls (15 reps/burn)

Finisher

4.) 2 x 21’s (Bicep Curls 7 half extension to middle,7, half extension from middle to top, 7 full range of motion like normal bicep curl – 21 in one set) (with weights or res. bands)

Abs Warm Up

5 x Weight plate sit ups (8-10 reps) (slower makes it harder)/ 5 x Slow Butterfly Sit Ups (15 reps)

Workout

30 seconds on and 20 seconds off (2 rounds)

1.) Crunches with legs in the air

2.) Leg raises

3.) Toe touches

4.) Mountain Climbers

5.) Kettlebell/some sort of weight russian twists

6.) Suicide Plank (Plank alternating between hands and elbows)

7.) Shoulder Taps

8.) Bicycle Crunches

9.) Spiderman Mountain Climbers

10.) Flutter kick

11.) Alternating One Arm to Opposite Foot

12.) Butterfly Sit Ups

13.) V – ups

14.) Hollow hold (advanced)/ Plank Hold easier

Finisher

15.) 3 x Weighted plank to failure (weight plate on back and tense glutes hard)/ 3 x plank to failure.

16.) 3 x Side plank on both sides to failure (lift leg and arm in the air to make harder)

Keep core tensed at all times.

Active recovery with long walk/jog

10,000 steps

Day 4 : Back and Shoulders

Warm up

2 x 5 secs Superman Holds (10 reps)

Workout

1.) 5 x Pull Ups (3 wide grip and 2 close grip)

2.) 4 x Barbell bent over rows/ Single arm 15kg weight plate rows (8 – 10 reps)/ 4 x Resistance Band Rows

3.) 3 x Shoulder Press with heavy bar (8-10 reps) or 3 x Resistance band shoulder press (15 reps/burn)

4.) 3 x Barbell Deadlift (8-10 reps)

5.) 3 x Seated Dumbell Press (8-10 reps) OR 3 x Seated resistance band press (15 reps/burn)

6.) 3 x Dumbell Front raises and Lateral raises SUPERSET (8- 10 reps on each) OR 5 x Front and lateral raises with resistance bands (reps till burn)

7.) 3 x Sumo Deadlift High Pull with kettlebell or Barbell (8-10 reps) OR 3 x Resistance band high pull (reps till burn)

8.) 3 x Bent over lateral raises with dumbells (8-10 reps) OR 3 x Bent over lateral raises with resistance bands (12 reps/burn)

Finishers

9.) 2 x Seated Arnold Press (Bicep curl into shoulder press) (Reps to failure)

10.) 2 x Shoulder pulls with resistance bands (reps to failure)

Pull Ups and all their variations must be thrown in if you have the ability to and can access a pull up bar. Can also throw in some power movements like shoulder snatches but more advanced and easy to get injured if not done properly. This is a lot of exercises so worth cutting out a couple of similar exercises and alternating on different weeks.

Day 5:

Rest Day

Active Recovery in the form of long walk/jog.

Can add a cardio session to burn more calories in the week.

10,000 steps

Day 6:

HIT Workout

2 rounds with 25 seconds on and 25 seconds rest. 3 minute rest between round one and two (As you get better you can change these times)

1.) High Knees

2.) Squat Jumps

3.) Press Ups

4.) Star Jumps

5.) Mountain Climbers

6.) Burpees

7.) Crunches with legs in the air

8.) Spiderman pushups

9.) Squats

10.) Wall sit

11.) Plyo Lunges/ Normal lunges

12.) Suicide Plank

13.) Air punches with quick feet

14.) Burpee Tuckjumps

15.) Side Plank Raises (Left)

16.) Side Plank Raises (Right)

17.) Butterfly Situps

18.) Leg Raises

19.) Hollow hold / Plank

20.) Tricep dips/ Burpees if you don’t have the equipment as a punishment.

10,000 steps

Full intensity for every exercise and your heart rate is meant to go through the roof. Rest for 3 minutes in between round 1 and round 2.

ADDITIONAL WORKOUT/ WEEKLY PROGRESS TEST

At the end of every week or one time in the week:

100 press ups

100 situps

100 squats 

100 burpees

Complete in however long it takes you and see if you are improving each week. This will test your training and your diet. 

TRAINING TIPS

Warm up and cool down properly.

Learn and maintain perfect form than try and lift stupidly heavy straight away.

Rep ranges are hard to give as there is so much variance with weights right now, but make sure you are feeling some sort of a burn in the last few reps of each set.

Try and track your lifts, as progressive overload is important (aim to lift more each week).

Especially when on a calorie deficit and trying to cut, it’s very important to see when you start losing strength to potentially be open to adjusting diet plans.

These sessions should easily burn about 400 calories and some a bit more.

The equation is so simple for cutting: Calories in < Calories out.

Throw in some extra cardio in the form of walks, jogs, sprints etc. to help the equation and keep tracking it.

I would recommend walks, bike rides and slow jogs if you have the time, as they are easier on the joints than proper runs. That doesn’t mean to say don’t run – just know your body.

HIT workouts and interval sprints are the most efficient way of burning calories.

Stick to this, train hard and hit your protein targets and not really much can go wrong.

DIET TIPS

Make sure you are hitting your calorie targets (know your basal metabolic rate – Use a BMR calculator online) and how much extra you burn through exercise etc. 

Hit protein requirements (2 grams per kg generally).

Use MyFitnessPal and track properly. 

Diet is 80% of the battle. 

Accountability is key.

If you are training hard and aiming to cut, aim for a deficit of around 800 per day to give yourself a slight buffer for quarantine boredom. Random snacks could easily add up to a few hundred calories the amount of times we go in and out the kitchen. 

When cutting the goal is FAT LOSS NOT JUST WEIGHT LOSS so don’t keep weighing yourself. Muscle weighs more than fat so may not see fat loss on the scales if you train hard. 

7500 calories deficit = 1kg of fat burnt

500 cals per day deficit means 1kg of fat will take 2 weeks to burn. 

Aim for 10,000 steps per day.

Get your fruit and veg in.

Control food cravings by; going for walks, drinking green teas, drinking a lot of water, chewing gum when hungry and brushing your teeth early at night to stop midnight snacking.

Good Luck and hope all goes well with this until gyms are open again. Feel free to ask any questions.