help sheets

How can I support you if this plan is free?

If you would like to support me please sub to my YouTube channel as the ads
that play in my videos generate income that helps me to create more content
like this :) - CLICK HERE

What equipment will I need?

I have tried my best to create a program that requires very limited equipment,
however, there are a few items in this plan that would make it more effective
for you.
Resistance tubes with handles
- Try to get a pack with a range of
different strengths

Jerry Can or Dumbell/Kettlebell

OR
- The jerry can is an excellent
cheaper alternative if you don't
already have access to weights.
Simply use a scale, fill the can up to
for example to 20litres and this is
equivalent to 20kg. Fill it up to
whatever weight you need.

Resistance bands
- Try to get a pack with a range of
different strengths
 Backpack
- Another good tool is a backpack
that you can load up with weighted
items like cans or bottles, which can
be safely used on your back, or
even reversed to be loaded onto
your front

How do I keep progressing at home?

Being at home, you will have limited equipment available which can make it
harder to progress. However, it is not impossible and you at least have a better
chance of maintaining your current physique until gyms re-open. With this
home plan, I have added in tempos, shorter rest times, higher rep ranges and
elements such as 1.5 reps to keep it challenging.

What weight/resistance shall I use?

Use something that allows you to hit the ideal allocated rep range, if this is not
possible then add 5-10 reps to make it more challenging. You are all going to
have very different set ups and equipment so just make it work as best you
can!

I am not sure how to perform some of these

exercises?
Just like the first plan you can use my YouTube channel as I will be filming a
video for each day of this plan for you to watch. Click here for my channel and
click the notification bell to be notified when I post! - CLICK HERE