Exercise Resources

The Nutritional Mastery Quarantine Routine was created to help in these trying times. Whether you are completely new to resistance training or you’re a seasoned gym lover- we’ve got you covered! All levels and ages welcome!

Read more about this great program below and other exercise options.

A Comprehensive Guide to Improve Strength, Conditioning and Recovery

We’ve been in Quarantine for over a month now. We’ve got about 6 weeks, or maybe more to go… The Quarantine Routine was designed to not only help maintain what you’ve built but also make some new progress!

Our At-Home Workout Plan provides daily training with a periodized focus on strength, conditioning and recovery. We’ve included many fun training methods like:

  • Cluster Sets
  • Escalating Density Training (EDT)
  • Every Minute on the Minute (EMOM)
  • High-Intensity Continuous Training (HICT)
  • Ladders
  • Trigger Workouts
  • Yoga-Style Recovery Sessions based on principles adapted from the Postural Restoration Institute! (PRI)

We put a lot of effort into creating each day for a fun and fresh experience.

Movement is medicine after all and one of the best things you can do for your mental health is move your body daily.

This program can be done for 6-12 weeks remaining or longer. (But hopefully not! At least not in quarantine!)

And don’t worry, if you are an absolute beginner and any of the above sounds complex consider this: most average gym goers with “years of experience” don’t even know what those things are!

And if you are further along in your weightlifting journey let’s take this time to learn some new training approaches and do some things you’ve maybe never tried before. Here’s to mind and body gains!

Remember: we’ve included videos and clear instructions for every day so you’ll be set whatever you’re current level is. All you need is your body, a small work space and maybe a back pack for resistance. We even provide you with optional equipment ideas too!

So if you want to move your body in a meaningful way and need to boost your mood we’ve got you covered! Invest in your physical and mental health right now!


We created this program specifically for these times. To complete the exercises, you don’t need a huge space or any equipment. For extra load, you can use a backpack stuffed with books or cans. Each session builds on the one before it, hitting different muscle groups in a variety of ways. In fact, this workout plan is designed to help you: grow stronger in all the ways you move!


CONTACT US If you have any questions.

We also offer a wide variety of intelligently designed exercise programs.

Whether you need advanced strategies or simply want to go from living a sedentary lifestyle to an active one, we’ve got you covered. All our workouts are specially designed to accommodate a commercial gym setting OR an at-home training style using minimal equipment.

Gym Home Options

Here are some of our most popular programs designed for your specific goals and needs:

  • Get Moving
  • Fat Loss
  • Muscle Gain
  • Advanced Body Recomposition

Our programs start with building the basics, skill acquisition and build in progressive phases. This ensures optimal adaptation is taking place and specific qualities are being built. e.g. movement quality, strength, work capacity, aerobic capacity, etc. We have programs for men and women that are appropriate for all ages and range in length from 3 to 12 months. We provide exercise videos, verbal instructions, written directions with coaching cues and progressions/regressions appropriate for every level. Absolute beginner or advanced are all welcome! Our coaching programs also include considerations for limitations, pain and past or present injuries. We offer in-person training, virtual coaching and video assessments to help optimize your performance. Take a look at some of the options below. Wherever your body is and whatever your goals are we’ve got you covered!

Exercise Plans

We design programs for men and women of all ages ranging in length from 3 to 12 months.

If you would like to see a complete overview of any of these programs please CONTACT US. You can also schedule a free consultation to learn more about the Nutritional Mastery approach and how Good Nutrition and coaching can transform your body and life.

If you’d like to learn some exercise science theory and practical applications
here are our comprehensive articles detailing Good Exercise:

We would love to speak with you, answer any questions you may have and see how we can help you on your journey. CONTACT US TODAY.