| Module 1 | Introduction |
|---|---|
| Unit 1 | So, You're Spending More Time at Home |
| Module 2 | Workout Principles |
| Unit 1 | Working Out Even When You Don't Feel Like It |
| Unit 2 | The 5-Part Home Workout Structure |
| Unit 3 | Weekly Workout Schedule |
| Module 3 | Dynamic Stretching |
| Unit 1 | The "Great 8" Joint Mobility Warm-up |
| Unit 2 | 5 Minute Dynamic Stretching Routine |
| Module 4 | Strength Training |
| Unit 1 | Strength Training Principles |
| Unit 2 | Bodyweight Training |
| Unit 3 | Adjustable Dumbbells |
| Unit 4 | Barbell |
| Unit 5 | Resistance Bands |
| Unit 6 | Pullup Bar / Parallel bars |
| Module 5 | VO2 Max Training |
| Unit 1 | Importance of VO2 Max (Aerobic Capacity) |
| Unit 2 | Bodyweight Circuits |
| Unit 3 | Cardio Machines |
| Unit 4 | Jump Rope |
| Unit 5 | "Sprint 8" Workout |
| Unit 6 | Kettlebell Swings |
| Unit 7 | Barbell Complexes |
| Unit 8 | Dumbbell Complexes |
| Unit 9 | Shadowboxing |
| Module 6 | Static Stretching |
| Unit 1 | Static Stretching Principles |
| Unit 2 | 10 Minute Static Stretching Routine |
| Module 7 | Low Intensity Activity |
| Unit 1 | Low Intensity Activity Examples & Ideas |
| Module 8 | Conclusion |
| Unit 1 | Final Thoughts |
| Module 9 | Downloadable PDF |
| Unit 1 | Downloadable PDF |