An At-Home Training Session

The runsheet

1. 1

   

   Treadmill cardio or your own choice

   Cardio training

   The cardio half of the home workout: thirty to forty-five minutes on a treadmill, most days of the week. Any steady aerobic effort works, so swap in a run, row or ride if you have no treadmill.

   35 min activitySetup 8 min · Reset 11 min · 54 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing cardio training before stretching

   This is an excellent pairing because warm muscles lengthen easily, so stretching now improves range and may help lessen tomorrow's stiffness.

   2

   

   Stretch while you're still warm

   Stretching

   Fold stretching into the same session as the floor work. Done now, while you're warm from the cardio, your muscles lengthen more easily, ten minutes is plenty.

   10 min activitySetup 4 min · Reset 4 min · 18 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing stretching before resistance training

   This works well because flexibility and body awareness can help you move with better form and range of motion in strength training.

   3

   

   Body-weight sets

   Resistance training

   Build strength with body weight only, push-ups, sit-ups and crunches. No kit needed, just your floor and a set of exercises.

   25 min activitySetup 8 min · Reset 11 min · 44 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing resistance training before hot bathing

   These go especially well together because warm water draws blood into worked muscles and shifts you into recovery mode after heavy lifting.

   4

   

   A recovery soak

   Hot bathing

   After a workout, sink into a long hot bath with a coffee and lose half an hour to it. Run the water hot, drop the lights, and give your muscles a rest.

   20 min activitySetup 8 min · Reset 8 min · 36 min all-in

   See the recommended Bearmore guide

5. Time well spent.

   2h 32m spent doing something good for yourself.