Here is an example of a quick weekly schedule of what you can do at home in 10 minutes or less per day.
Monday: do as many deep bodyweight squats as you can in one minute and then go into reverse lunges, alternating legs for another minute. Hold onto a door frame or bedpost if you have to. Then finish with your staircase (if you have one) and go up and down the stairs 10 times as fast as you can. No stairs, then get down and do a minute of mountain climbers.
Tuesday: 1 minute of front plank on your elbows or hands followed by the side plank (each side) for one minute each. Then finish with 25 leg raises and 25 crunches. Do more if you can.
Wednesday: grab two objects of same weight (dumbbells if you have them) or use something like water bottles, books, cans - whatever is handy in the house. Do a quick shoulder circuit of overhead presses, front raises and side raises 20-30 reps each with no rest.
Thursday: chair dips and chair arm curls - max reps 1 minute each then jumping jacks for a minute - repeat 3 times.
Friday: Max reps wide arm, regular width and close grip pushups for one minute each - alternate with floor hip extension bridges 1 minute each.
Saturday: burpees for 30 seconds -repeat 3-6 times
Sunday: rest and work on your meal plan
Intermittent fasting: 16 hour fast with and 8 hour feeding window. High protein, medium fat low carb.
Use your imagination and make up quick workouts like the examples above. Do something! Even these little short intense workouts will help and if you add in the intermittent fasting, there is no reason that anyone has to gain weight and lose all your strength and muscle over the busy season.
If you can't make it to the gym and would like me to help you in much greater detail, I offer online training that you can do from email, text, skype, facebook, phone or however you need to.
Eric
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