[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-353071-105":53,"doc-detail-353071-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","covid-19-home-workout-plan-rachel-baca","COVID-19 Home Workout Plan - Rachel Baca","","COVID-19 home workout plan focused on exercising without a gym using minimal or no equipment. Emphasizes that staying at home should not mean skipping workouts, highlighting benefits such as relief from anxiety, muscle preservation, reduced fat gain, improved sleep quality, and immune support. Provides a structured guide with 15+ living-room workouts across multiple styles, including minimal intensity circuits, high-intensity interval training, dumbbell-only options, and resistance-band sessions. Includes detailed photo explanations and step-by-step exercises.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/covid-19-home-workout-plan-rachel-baca/353071/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/covid-19-home-workout-plan-rachel-baca/353071.png","ImageObject",442,249,{"name":88,"@type":89},"Kurz","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-28","2026-09-22",true,{"@type":98,"interactionType":99,"userInteractionCount":20},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"What equipment is required for these workouts?","Question",{"text":108,"@type":109},"The guide requires some floor space plus items like a couch, coffee table, and two weighted objects. Optional additions include a small towel, backpack, pair of dumbbells, and resistance bands.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What are the benefits of exercising during the COVID-19 period according to the guide?",{"text":113,"@type":109},"It states that regular exercise can relieve anxiety, help prevent muscle loss and fat gain, improve sleep quality, and boost the immune system.",{"name":115,"@type":106,"acceptedAnswer":116},"How is the workout plan organized?",{"text":117,"@type":109},"It groups workouts by style, including Minimalist Workout sessions, HIIT intervals, dumbbell-only routines, and resistance-band workouts, followed by photo explanations for selected exercises.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},353071,1791724580,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":20,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":45,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":139,"read_time":140},2336478945635,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","C O V I D-1 9  \nHOME WORKOUT  \nPLAN  \nRachel Baca , CPT @repswithrach  \nToday is a good day to get moving!  \nNo gym? No Problem.  \nFeaturing workouts using little to no equipment  \nExercise is Important  \nDO N ' T MA K E EXC US ES  \nBeing stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time , providing relief from anxiety , preventing muscle loss and fat gain , increasing sleep quality , and boosting your immune system.  \nThis guide provides 15 different workouts you can do in your living room. No fancy equipment needed.  \nAll you need:  \n- Some floor space  \n- Couch  \n- Coffee table  \n- 2 weighted objects (eg. soup cans , filled water bottles , wine bottles , etc)  \n- Optional: Small towel , backpack , pair of  \ndumbbells , resistance bands  \nPhotographer & Editor: Isabella Cervantes  \nContents  \nM I N I MA L IST  \n4 . Wo r kout \\# 1  \n5 . Wo r kout \\# 2  \n6 . Wo r kout \\# 3  \n7 . Wo r kout \\# 4  \n8 . Wor kout \\# 5  \n9 . Wor kout \\# 6  \n1 0 . Wo r kout \\# 7  \n11 . Wo r kout \\# 8  \n1 2 . Wo r kout \\# 9  \n13 . Wo r kout \\# 10  \nH IG H I NT E NS ITY I NT E RVA LT RA I N I NG ( H I IT )  \n1 4 . Wo r kout \\# 1  \n15 . Wo r kout \\# 2  \nD U M B B E L L O N LY  \n1 6 . Wo r kout \\# 1  \n1 7 . Wo r kout \\# 2  \nR ES ISTA NC E BA N DS  \n1 8 . Wo r kout \\# 1  \nP HOTO EX P LA NAT IO NS FO R  \nS E L ECT E D EX E RC IS ES * * 1 9-2 0 .  \nMinimalist Workout  \nN U M B E R 1  \nEXERCISE 1  \nE Q U I P M E N T N E E D E D :  \n- C O U C H  \nR E S T F O R 1-2 M I N S  \nA F T E R C O M P L E T I N GE X E R C I S E S 1-5 R E P E A T X 3-5  \n20 Hip Thrusts**  \n-Place feet shoulder-width apart on floor, back on couch.  \n-Hinge at the hips, moving them toward the floor  \n-Using your glutes, bring hips up toward ceiling again.  \nEXERCISE 2  \n20 Shoulder Taps  \n-Pushup position.  \n-Touch R hand to L shoulder, back to starting position.  \n-Switch and repeat.  \nEXERCISE 3  \n15 Supermans  \n-Lay on stomach with arms outstretched in front.  \n-Simultaneously raise arms, trunk, and lower body.  \n-Lower back down and repeat.  \nEXERCISE 4  \n10 Bear Crawl Burpees  \n-Start standing, walk hands out to pushup position, pushup.  \n-Walk hands back to feet.  \n-Jump.  \nEXERCISE 5  \n15 Leg Lowers  \n-Lay down on floor with head and shoulders resting.  \n-Legs are straight and positioned up toward the ceiling (90 degree angle) .  \n-Lower legs down to hover 2 \" above the ground, Raise back to starting position.  \nMinimalist Workout  \nN U M B E R 2  \nEXERCISE 1  \nE Q U I P M E N T N E E D E D :  \n- C O U C H  \n- B A C K P A C K W / B O O K S I N S I D E  \n- 2 W E I G H T E D O B J E C T S  \nR E S T F O R 1-2 M I N S A F T E RC O M P L E T I N G E X E R C I S E S 1-5 R E P E A T X 3-5  \n15 Weighted Couch Squats  \n-Put backpack on, sit on edge of couch, feet slightly wider than shoulders.  \n-Driving through the heels, stand up from seated position.  \n-For added challenge: turn it into a jump!  \nEXERCISE 2  \n20 Overhead Presses (w/ weighted objects)  \n-Hold objects in hands, Raise arms to the sides, parallel with floor, bending 90 degrees at the elbow (like a football goal post) .  \n-Raise objects straight above and back to starting position.  \nEXERCISE 3   \n20 Bent Over Rows (w/ weighted objects)  \n-Stand upright, feet shoulder-width apart. Bend trunk over feet, almost parallel w/ the floor, slight bend in knees.  \n-Hands outstretched toward floor, palms facing each other. Pull elbows back to be by side, squeezing the back. Return to starting position.  \nEXERCISE 4  \n45 secs Mountainclimbers + Pushups  \n-Pushup position, start running in place, bringing knees towards arms (x10) .  \n-5 pushups.  \n-Repeat for the full 45 secs.  \nEXERCISE 5  \n15 Full Body Crunches  \n-Lay down on floor with arms and feet outstretched.  \n-Simultaneously bring knees and arms together, forming a little ball.  \n-Return to starting position and repeat.  \nMinimalist Workout  \nN U M B E R 3  \nEXERCISE 1  \nE Q U I P M E N T N E E D E D :  \n- C O U C H  \n- C","cbCailQRN7ixI2dH","https://ap.wps.com/l/cbCailQRN7ixI2dH","pdf",8237914,"English","# Minimalist Workout\n## Workout 1-5\n# High Intensity Interval Training (HIIT)\n## Workout 14-15\n# Dumbbell Only\n## Workout 16-17\n# Resistance Bands\n## Workout 18\n# Photo Explanations for Selected Exercises\n## Exercises 19-20","[{\"question\":\"What equipment is required for these workouts?\",\"answer\":\"The guide requires some floor space plus items like a couch, coffee table, and two weighted objects. Optional additions include a small towel, backpack, pair of dumbbells, and resistance bands.\"},{\"question\":\"What are the benefits of exercising during the COVID-19 period according to the guide?\",\"answer\":\"It states that regular exercise can relieve anxiety, help prevent muscle loss and fat gain, improve sleep quality, and boost the immune system.\"},{\"question\":\"How is the workout plan organized?\",\"answer\":\"It groups workouts by style, including Minimalist Workout sessions, HIIT intervals, dumbbell-only routines, and resistance-band workouts, followed by photo explanations for selected exercises.\"}]","COVID-19 Home Workout Plan - Rachel Baca | PDF",1790102847,7]