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COVID-19 Bodyweight le:Start Date:Macrocycle 1Foundation 1Week 1TerminologyAMRAPTempoAs Many Reps as PossibleConcentric-Isometric-EccentricTempo Example (Pushup)3 sec down-1 sec hold-2 sec upPhase ObjectivesProcess Oriented GoalsMaintain a general level of fitnessDevelop mental momentumBoost mood and immune functionApproach training with positivityInstructions: Intended for use by healthy individualswho do not have a home gym or gym equipment accessduring the outbreak of COVID-19Loading Options: Dumbbells (DBs), Barbells (BBs), Bands,Weighted backpack (worn on the front on back of body),Loaded containers (e.g. 5gal. Bucket) / baskets(e.g. laundry basket), loaded bag (e.g. Gym bag), waterjugs / bottles (water bottles are great for shoulder exercises).Options to Increase Difficulty: Emphasis on strict technique,slower tempo, adding in pauses during exercise, &/or theloading options above.Training Considerations:1. Too intense (RPE 8.5 or 80% of max effort) or too long( 1hr) of workouts are discouraged2. Monitor your body's temperature; Do not workoutif you have or have had an elevated temp. w/in the past 14 days.3. Maintain hydration & electrolyte homeostasis4. Avoid wearing clothes to induce excessive diaphoresis (sweating)(e.g. Sweat suits)5. Avoid tobacco use and excessive alcohol intake6. The following signs should prompt immediate cessationof activity and require medical advice:a. chest painb. discomfort during exercisec. sudden changes in heart rate (sharp increases/decreases)Joe GonzalezDir. Human y Effort ChartRate of Perceived Exertion (RPE)RPE 10RPE 9RPE 8RPE 7RPE 5-6RPE 3-4RPE 1-2 Maximal Effort; Muscular Failure 1 Rep left in reserve 2 Reps in reserve 3 Reps in reserve 4-6 Reps in reserve Light effort Little to no effort

COVID-19 Bodyweight ChallengeWarm-UpWarm- Up Routine (RAMP Protocol)RaiseRaise body temperature by using sport-specific drills, jogging/skipping, barbell complexesActivateSelect warm-up activities that target muscles used during the training sessionMobilizeImprove range of motion to the joints used during the training sessionPerformPrime & prepare the body for training intensity by slowly ramping up intensities from the startPre-Workout Warm-Up RoutineExerciseSetsRepetitionInchworms115 feetBear Crawl CrabWalk115 feet ea.Bodyweight Squats125Dive-bomber Pushups Pull-ups110 ea.Jumping Jacks150Joe GonzalezDir. Human Performancejoseph.t.gonzalez2.civ@mail.milNotes

COVID-19 Bodyweight ChallengeFirst Phase General Physical PreparationTraining Day 1RestTempoSetsRepsTempo PushupsN/A3-1-01AMRAPGo to 2A2 minGo to 2B2 minGo to 2C2 min2-1-21-1-12-1-22-1-233333383810/8/5510Training Day 2RestTempoSetsRepsPull-upsN/A1-1-11AMRAPGo to 2AGo to 3A2 minGo to 2B2 minGo to 2C2 min30 sec1-1-11-1-31-1-11-1-1-3333333215815 sec8 ea.8 ea.8 ea.10/8/55Training Day 3RestTempoSetsRepsTempo PushupsN/A3-1-015 more thanDay 1Go to 2A2 minGo to 2B2 minGo to 2C2 min1-1-11-1-1SlowSlowSlow3333221010/7/48 ea.3 ea.3-530 sec.Training Day 4RestTempoSetsRepsPull-upsN/A1-1-115 more thanDay 2Go to 2A2 minGo to 2BGo to 3B2 minGo to 2CGo to 3CGo to 4C1 min3-1-11-1-31-1-1FastFastFastFast3333322226 ea.88 ea.10/7/452010 ea.10 ea.501A) B-Stance Romanian Deadlift2A) RKC Plank1B) Single Leg Glute Bridge2B) Bird Dog1C) Hamstring Walkouts2C) Lateral Shoulder Raises1A) Bodyweight Squat2A) Tempo Inverted Row3A) Side Plank1B) Split Stance Squat2B) 1Arm Bent Over Row1C) Step Up2C) Superman Hold1D) Adductor Stretch1A) Romanian Deadlift2A) Bird Dog1B) Single Leg Hip Thrust2B) Prone Lying Blackburns1C) Eccentric Nordic Hamstring2C) Bear Crawl1A) Bulgarian Split Squat2A) Tempo Inverted Row1B) 2-Arm Bent Over Row2B) Superman Hold3B) Hip Flexor Stretch1C) Bodyweight Squat2C) Reverse Alternating Lunge3C) Step-Up4C) Jumping JacksJoe GonzalezDir. Human inner: Hand elevated; feet on groundIntermediate: Normal Plank PositionAdvanced: Feet elevated; hands on groundHold plank for 5 sec. each repHold for 3 sec. each rep; descending rep countNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedTo increase intensity: Elevate feet or raise 1 legUse one of loading options on pg.1Height of step: 6-12 inchesHold for 3 sec. each rep; descending rep countHold for 3 sec. each repNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedHold for 5 sec. each rep; descending rep countShin should be vertical at the top of repSecure your feet with a heavy obj.Keep torso staticNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedShin should be vertical at the bottom of repUse one of loading options on pg.1Hold for 5 sec. each rep; descending rep countHold for 3 sec. each repHeight of step: 6-12 inches

COVID-19 Bodyweight ChallengeSecond Phase General Physical PreparationTraining Day 1 - Wk 2RestTempoSetsRepsTempo PushupsN/A3-1-01AMRAPGo to 2A2 minGo to 2B2 minGo to 2C2 min2-1-21-1-12-1-22-1-233333383812/10/8812Training Day 2 - Wk 2RestTempoSetsRepsPull-upsN/A1-1-11AMRAPGo to 2AGo to 3A2 minGo to 2B2 minGo to 2C2 min30 sec2-2-21-1-31-1-11-1-1-33333332151020 sec8 ea.8 ea.8 ea.12/10/65Training Day 3 - Wk 2RestTempoSetsRepsTempo PushupsN/A3-1-015 more thanDay 1Go to 2A2 minGo to 2B2 minGo to 2C2 min1-1-11-1-1SlowSlowSlow3333221012/8/610 ea.3 ea.645 sec.RestTempoSetsReps1A) Deadlift2A) RKC Plank1B) Single Leg Glute Bridge2B) Bird Dog1C) Hamstring Walkouts2C) Lateral Shoulder Raises1A) Goblet Squat2A) Tempo Inverted Row3A) Side Plank1B) Front Foot Elevated Split Squat2B) 1Arm Bent Over Row1C) Step Up2C) Superman Hold1D) Adductor Stretch1A) Romanian Deadlift2A) Bird Dog1B) Single Leg Hip Thrust2B) Prone Lying Blackburns1C) Eccentric Nordic Hamstring2C) Bear CrawlTraining Day 4 - Wk 2Pull-ups1A) Bulgarian Split Squat2A) Tempo Inverted Row1B) 2-Arm Bent Over Row2B) Superman Hold3B) Hip Flexor Stretch1C) Bodyweight Squat2C) Reverse Alternating Lunge3C) Step-Up4C) Jumping JacksN/A1-1-115 more thanDay 2Go to 2A2 minGo to 2BGo to 3B2 minGo to 2CGo to 3CGo to 4C1 min3-1-11-1-31-1-1FastFastFastFast3333322228 ea.88 ea.12/10/852512 ea.12 ea.60Joe GonzalezDir. Human inner: Hand elevated; feet on groundIntermediate: Normal Plank PositionAdvanced: Feet elevated; hands on groundHold plank for 8 sec. each repHold for 3 sec. each rep; descending rep countNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedTo increase intensity: Elevate feet or raise 1 legHeight of elevation: 3-6 inches.Use one of loading options on pg.1Height of step: 6-12 inchesHold for 3 sec. each rep; descending rep countHold for 3 sec. each repNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedHold for 5 sec. each rep; descending rep countShin should be vertical at the top of repSecure your feet with a heavy obj.Keep torso staticNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedShin should be vertical at the bottom of repUse one of loading options on pg.1Hold for 5 sec. each rep; descending rep countHold for 3 sec. each repHeight of step: 6-12 inches

COVID-19 Bodyweight ChallengeThird Phase General Physical PreparationTraining Day 1 - Wk 3RestTempoSetsRepsTempo PushupsN/A3-1-01AMRAPGo to 2A2 minGo to 2B2 minGo to 2C2 min2-1-21-1-12-1-22-1-23333338 ea.3812/10/81015Training Day 2 - Wk 3RestTempoSetsRepsPull-upsN/A1-1-11AMRAPGo to 2AGo to 3A2 minGo to 2B2 minGo to 2C2 min30 sec2-2-21-1-31-1-11-1-1-33333332151025 sec8 ea.12 ea.12 ea.12/10/65Training Day 3 - Wk 3RestTempoSetsRepsTempo PushupsN/A3-1-015 more thanDay 1Go to 2A2 minGo to 2B2 minGo to 2C2 min1-1-11-1-1SlowSlowSlow3333221012/8/612 ea.3 ea.660 sec.RestTempoSetsReps1A) 1-Leg Romanian Deadlift2A) RKC Plank1B) Feet Elevated Single Leg Glute Bridge2B) Bird Dog1C) Hamstring Walkouts2C) Lateral Shoulder Raises1A) Zercher Squat2A) Tempo Inverted Row3A) Side Plank1B) Lateral Lunge2B) 1Arm Bent Over Row1C) Step Up2C) Superman Hold1D) Adductor Stretch1A) Romanian Deadlift2A) Bird Dog1B) Single Leg Hip Thrust2B) Prone Lying Blackburns1C) Eccentric Nordic Hamstring2C) Bear CrawlTraining Day 4 - Wk 3Pull-ups1A) Bulgarian Split Squat2A) Tempo Inverted Row1B) 2-Arm Bent Over Row2B) Superman Hold3B) Hip Flexor Stretch1C) Bodyweight Squat2C) Reverse Alternating Lunge3C) Step-Up4C) Jumping JacksN/A1-1-115 more thanDay 2Go to 2A2 minGo to 2BGo to 3B2 minGo to 2CGo to 3CGo to 4C1 min3-1-11-1-31-1-1FastFastFastFast33333222210 ea.1010 ea.12/10/853015 ea.15 ea.70Joe GonzalezDir. Human inner: Hand elevated; feet on groundIntermediate: Normal Plank PositionAdvanced: Feet elevated; hands on groundHold plank for 10 sec. each repHeight of elevation: 3-6 inchesHold for 5 sec. each rep; descending rep countNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedTo increase intensity: Elevate 1 foot or raise 1 legKnee directly over tow at bottom of repUse one of loading options on pg.1Height of step: 6-12 inchesHold for 5 sec. each rep; descending rep countHold for 5 sec. each repNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedUse one of loading options on pg.1Hold for 8 sec. each rep; descending rep countShin should be vertical at the top of repSecure your feet with a heavy obj.Keep torso staticNotesBeginner: Use legs to assist or jump to pull-upIntermediate: Normal BW Pull-upAdvanced: WeightedShin should be vertical at the bottom of repUse one of loading options on pg.1Hold for 8 sec. each rep; descending rep countHold for 8 sec. each repHeight of step: 6-12 inches