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Thrive Health Management

7 Day Self Isolation Workout (No Equipment)

If you’re self isolating, but feel fine and still want to maintain good movement, fitness, and sanity, here is a 7 day training plan, complete with video descriptions, to help you through.

If it turns out that you need to, or want to, isolate for longer, we also have a 6 week program to keep you going.

A few things you should know

Training when you have a virus can be a risky business. Tax your system too much and you can allow the virus to take hold or worsen. We have no data on how training with coronavirus affects the disease progression, but as a primarily respiratory disease state, Covid-19 will likely be worsened by vigorous effort. The program that follows is designed for people who feel healthy, but are self isolating as a precautionary measure. We do not recommend trying to complete this program if you are symptomatic, even with a regular bad cold or cough. Needless to say, follow government advice if you have symptoms and listen to your body.

With that said, if you’re feeling healthy but are hunkered down as a preventative measure, try this 7 day workout to help keep you moving, fit, healthy and sane.

Day 1

Full Body Explosive Workout 1

  • A1. Prone lie to feet x 6
  • A2. Inertia clap push ups x 6
  • A3. Paused Vertical leap x 6
  • A4. V sit x 6
  • A5. Fast feet split changes x 6 / way
  • Do 3-7 rounds depending on fitness level
Day 2

Full Body Conditioning Workout 1

  • A1. Gliding split squat left leg x 20
  • A2. Close grip push ups x MR
  • A3. Gliding split squat right leg x 20
  • A4. Gliding reverse roll out x 8
  • A5. Side bridge x 40s / side
  • Do 3 - 7 rounds depending on fitness level
Day 3

Mobility & Recovery Workout

  • Triangle - Split squat - Cossack Squat - Jefferson curl - A frame stretch dorso / ventral - cobra into sit back squat - prone shoulder flexions - squat t spine rotations - iron turtle rotations - side lying spinal rotations - iron cross stretches.
  • 12 reps of each movement for one or two rounds
Day 4

Full Body Explosive Workout 2

  • A1. Split squat jumps x 4 / side
  • A2. Reactive clap push ups x 6
  • A3. Speed drops x 8
  • A4. Horizontal climbers x 10
  • A5. Flutter kicks x 12
  • Do 3-7 rounds depending on fitness level
Day 5

Full Body Conditioning Workout 2

  • A1. Cossack squat left leg x 10
  • A2. Wide grip push apart ups x MR
  • A3. Cossack squat right leg x 10
  • A4. Gliding jackknife x 8 / side
  • A5. 'Threading' push ups x 6 / side
  • Do 3 - 7 rounds depending on fitness level
Day 6

Mobility & Recovery Workout

  • Triangle - Split squat - Cossack Squat - Jefferson curl - A frame stretch dorso / ventral - cobra into sit back squat - prone shoulder flexions - squat t spine rotations - iron turtle rotations - side lying spinal rotations - iron cross stretches.
  • 12 reps of each movement for one or two rounds.

For access to our growing bank of home workouts we ask a one time fee of £25.

This gives you access to dozens of home based workouts, equipment buying guides, exercise demonstrations and more.

New content added every week.

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A Dose Of Motivation

  • In youth, health chases wealth, yet in old age, wealth chases lost health - Dhali Lama

  • To keep the body in good health is a duty… otherwise, we shall not be able to keep our minds strong and clear - Buddha

  • It does not matter how slowly you go, as long as you do not stop - Confucius

  • The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence - Confucius

  • The key is to keep company with those who uplift you, whose presence calls forth your best - Epictetus

  • When something is important enough, you do it - Elon Musk

  • Do you want to know who you are? Don’t ask, ACT. Action will delineate you an define you - Thomas Jefferson