Home Workout guide

The

Introduction

As we are all asked to stay inside over the next couple of weeks, I wanted to be as helpful as possible by providing some ways to continue to workout and maintain your body during these stressful times. The Home Workout Guide will include pre-made routines you can watch through YouTube, our tried and true At-Home and Travel Workouts, Stretching Routines, option to book an online session, Tips and equipment suggestions and online group fitness classes! As we progress over the next couple of weeks feel free to contact us through the form on this page or through our socials, email - john@jkffh.com and phone 646-867-1955 to ask questions or make any suggestions as what we should add to the guide. Stay healthy, happy and sane - John

New At-Home Cardio Blast Circuit

This 10 move routine uses the total body to get your heart rate up to build cardiovascular fitness, while burning a large amount of calories to shed fat. No equipment is necessary and the routine can be done with minimal space in your home or outdoors.

Tips inThe News

Struggling to come up with or adjust to your new home workout routines? I can empathize. While I personally provide some great virtual options for clients, such as online classes, online one-on-one sessions, and youtube videos, I too have felt overwhelmed with my new virtual workout options. This is why I spoke with Brittany Risher and Fitbit to give you 3 tips on how to navigate and maximize your virtual workouts.

Building StrengtH

Missing weights and machines at the gym? Worried about not being able to maintain your strength levels without them? You can still build strength and increase your muscle size and endurance with bodyweight moves while working out at home or outside. See my go-to bodyweight exercises that I gave to Openfit. And, yes, as you can tell from the accompanying video, pull-ups (I brought a new bar for my apartment early in quarantine) are included.

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Online Group Fitness Classes

I'm excited to finally be offering up some online fitness classes for these stay at home times. Classes will initially be hosted on Zoom and you can sign-up online. Classes will be free of charge for the next couple of weeks, but if you feel compelled to tip, it would be greatly appreciated. Thanks and I hope you enjoy them as much as I will! - John 

A total body workout with components of yoga, mat Pilates, bodyweight exercises, and intervals. Designed to burn calories, tone muscles, increase flexibility and range of motion and energize you for the rest of your day. -

 

Mondays at 7:30am, Zoom opens at 7:20 for trainer questions and exercise equipment prep

A 50 minute class using bodyweight, resistance bands, aerobic moves and household items to fitness equipment hacks to get in a total body workout.

 

Wednesdays at 6:00pm, Zoom opens at 5:50 for trainer questions and exercise equipment prep

Youtube Workouts
Stretching Videos
Workouts
Workouts

Travel Workout

Workouts

At Home Routine

Online Personal Training
Workout from home with the critique and interactive feedback from a trainer. Video sessions are available in individual or group format through – google hangouts, Skype and now offering Zoom!
Home Fitness Equipment 
Suggestions

Resistance Band Tubes with Handles

Great way to incorporate resistance training and strength work into your home routines.

Here’s the option that I purchased on Amazon

TRX Suspension Training System

Great for body weight training and cross-training workouts.

Can purchase directly from TRX or from Amazon with cheaper equivalent systems.

Glide Sliding Discs and Resistance Bands

Great for core workouts and cross-training.

Here’s the option that I purchased on Amazon

Foldable Training Mat

A nice addition if you don't like sweating on your floors, or need

some additional cushioning for floor exercises.

Here’s the option that I purchased on Amazon

Jump Ropes

Go to piece of equipment for easy at home cardio and interval workouts

Here’s the option that I purchased on Amazon

Meal Guidelines & Suggestons

A healthy diet plays a vital role in fueling your body for workouts, supporting your immune system and assisting in your muscle development and recovery. John has put together a comprehensive guide to eating healthy that includes meal and snack recommendations, fat fighting foods, protein supplement suggestions and tasty recipes.

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Contact John
Contact Form
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Tel: 646-867-1955

Email: john@jkffh.com

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Brooklyn, NY 11216