Henrietta Street Gym Home Workouts Covid 19 Never Gymless
Henrietta Street Gym Home Workouts Covid 19 Never Gymless
Welcome to the 2020 Corona apocalypse. Ladies and gent’s, we will get through this. In under 48 hours I will have designed and launched a training programme for you to complete from the comfort of your own living room. Whilst you were worrying about Corona, I was worrying how I’m going to get you through it.
We will have a home training #hsghometraining section where we look at things you can use in the house to assist you in your workouts. For the members at Henrietta Street Gym, who picked up all of our weights, functional kit and kettlebell’s on Saturday, this will be of great use to you. For those that don’t have access to kit, our ‘HSG Home Training’ page on Facebook will show you how innovative we can be.
Who is this programme for?
We have catered and put adjustments in so that it is for EVERYONE! Exercise releases endorphins (happy hormones) which will reduce anxiety and stress. It will strengthen your connective tissues and improve your muscular tone. You will get stronger, you will feel empowered and the programme is structured so that you can see quantifiable improvement. If you (like me) are crawling the walls, cooped up with partner and/or child, you can use it as some escape time or you can train in pairs– why not get the children involved in a healthy regime? With a structured nutrition plan*, this programme will be the catalyst to fat loss and set up a healthier you.
To clarify, this programme can be adapted for all levels from the elite level/ professional athlete to the grandmother at home who wants to keep some sanity during house arrest!
*We are giving all HSG members a free personalised nutrition plan with this programme. This is not profiteering or upselling, I am not signing up members whilst we are closed and I do not have the time to implement beyond my own database. My advice with any nutrition – eat real food. If it grows out the ground, swims in the sea or runs on the land it’s a good bet. And drink lots of water.
How the programme works
There will be Blue and Red workouts. Blue workouts are strength-based workouts and Red are going to be HIIT (High Intensity Interval Training) based. For those who are deconditioned I would advise only completing the Blue workouts. For those who don’t want to follow a programme and are just after some innovative ideas and endorphin releasing workouts then our Red workouts will be ideal if you want to challenge yourself and mix up your own routine.
Blue Workouts – Strength Endurance Based (don’t be sacred by terminology)
Every week we will provide a Blue Workout A and a Blue Workout B. You should look to complete workout Blue A & B at the minimum of once per week. Depending on your time commitments and your fitness levels. Below is an example of four options, you can adapt this programme and it’s workouts to suit you. You can scale up the volume and intensity of workouts as you get stronger and fitter.
Blue workouts will be a maximum of 1 hour (more likely 45 minute) including warm up, mobility and stretch off (all covered on the Facebook channel)
Example 1
Mon: Blue Workout A
Thu: Blue Workout B
Example 2
Mon & Fri: Blue Workout A
Wed: Blue Workout B
Example 3
Mon & Thu: Blue Workout A
Tue & Fri: Blue Workout B
Example 4
Mon, Wed & Fri: Blue Workout A
Tue, Thu & Sat: Blue Workout B
Scaling Blue Workouts
We have designed the Blue workouts so that they can be completed by all levels of participant. On week 1, they will be based on ‘time under load’ (the time carrying out the exercise), this will vary as the programme evolves.
Deconditioned: 20 seconds time under load
Intermediate: 30 seconds time under load
Advanced: 45 seconds time under load
Athlete: 1 minute time under load
As part of the ‘using your head’ section on the Facebook page – If you are a deconditioned, but a strong 100kg male and you do not have access to sufficient weight (you only have access to a bag filled with 4 bean cans) to make an overhead press challenging at 20 seconds time under load, then work that movement for 40-60 seconds. Using your head is exactly that – using common sense.
Red Workouts
We are basing all of our HIIT workouts on high intensity interval training. This is ‘top end’ fitness. For those that took our rowers and assault bikes – your solution if there for you, this will be easy. For those who we need to get a bit more creative, we have an abundance of solutions for your – clear your workout space, brew a black coffee, slap yourself in the face, crank up the music and get ready to sweat.
If you have high blood pressure, knee injuries or lower back pain then stay away or modify (use your head). If you are performing HIIT training how it should be performed, then it will smash your central nervous system. It is HIGH INTENSITY training. Make sure it is High Intensity. HIIT training should not be easy, if you are not swallowing your sick then you are not doing it right!
We will be posting a variety of Red Workouts with body weight and equipment.
All HIIT workouts including warm up and mobility will be sub 40 minutes.
Example 1
Mon & Thu: Blue Workout (Strength)
Tue & Fri: Red Workout (HIIT)
Example 2
Mon, Wed & Fri: Blue Workout (Strength)
Tue, Thu: Red Workout (HIIT)
Example 3
Mon, Tue, Thu & Fri: Blue Workout (Strength)
Wed & Sat: Red Workout (HIIT)
Example 4
AM Workouts – Mon, Tue, Wed, Thu, Fri, Sat: Blue Workout (Strength)
PM Workouts – Mon, Wed, Fri: Red Workouts (HIIT)
Additional work for the complete programme
We are looking to source some content for yoga/ mobility sequences. If anyone can help, let me know? I’d always encourage you to get fresh air and where responsible with respect to social distancing perform low intensity cardio outdoors. Remember you can work mobility two to three times per day – flexibility/ mobility is the one component of fitness that will improve quicker than anything else. It’s that easy, get down and stretch.
Examples of low intensity cardio
- Walking (jogging for fit persons)
- Cleaning the house (vigorously including mopping, vacuuming and polishing)
- Steady state skipping (for fit persons – it’s HIIT for deconditioned)
Example 1
Mon & Thu: Blue Workout (Strength)
Tue & Fri: Red Workout (HIIT)
Wed: Walk/ Jog
Sat: Yoga Sequence
Example 2
Morning Workouts: Mon, Wed & Fri: Blue Workout (Strength)
Morning Workouts: Tue, Thu: Red Workout (HIIT)
Morning Workouts: Sat: Yoga Sequence
Afternoon Workouts: Mon & Thu: Walk/ Jog
Example 3
Morning Workouts: Mon, Tue, Thu & Fri: Blue Workout (Strength)
Morning Workouts: Wed & Sat: Red Workout (HIIT)
Afternoon Workouts: Mon & Thu: Walk/ Jog
Afternoon Workouts: Tue & Fri: Mobility Sequence
Example 4
AM Workouts – Mon, Tue, Wed, Thu, Fri, Sat: Blue Workout (Strength)
Afternoon Workouts. Mon, Wed, Fri: Red Workouts (HIIT)
Evening Workouts: Mon, Wed, Fri: Mobility Sequence
Evening Workouts: Tue, Thu, Sat: Walk/ Jog
How to get involved with the programme
We are running everything through the HSG Home Training Facebook group. It is a private group, but we are inviting all persons to join free of charge. We can share stories, feedback, video’s and content on this page. Link: https://www.facebook.com/groups/865438507214300/
For the HSG member we are running another group for nutrition: HSG Optimal Performance Nutrition Link: https://www.facebook.com/groups/652631642162957/
I am overwhelmed putting this together and I am prioritising the elite members first with regards to nutrition. Again, if you can use this to share recipe ideas, solutions and feedback. Don’t be surprised if we monitor access to this more stringently and if you are joining as an alias, please email the gym to let us know so we accept your request.
What we are asking for in payment?
There is no charge for this programme. We ask that all persons partaking to do the following.
- Engage on our social media pages where they can assist others.
- Behave responsibly during social distancing. This will cost HSG a minimum of £40,000. That is all for nothing if we don’t follow protocol. Yours and my finances are irrelevant to any potential loss of life to anyone connected to my community – behave responsibly.
- A promise that you will support independent business where and when you can, now and when this has blown over.
- Follow the programme, lose some weight, get fitter and tell everyone how great we are!
- Keep smiling and stay positive.
We hope you enjoy the content that we are creating to keep you engaged. Even those of you currently outside of our community, we invite you in and hope we can bring some joy to your day in this stressful time.
Stay Safe.
Neil Perkins
Henrietta Street Gym.