Video: Keep your Off-Season Gains with a Home Workout from Coach Dee

Mar 15, 2020
by Dee Tidwell  
Views: 3,827    Faves: 29    Comments: 1


As we navigate dealing with the COVID19 virus, be smart, support your neighbors and pray for those who have been infected and struggling to get well.

I have received many emails from riders telling me how they no longer have gym access and want a training solution for their homes. So I created a simple home workout that involves no equipment so you can keep your off-season gains until life comes back to normal.

CV Home Workout

Watch the video and you can download this workout here.

Don't worry, we'll get though it and you'll still be able to shred when it's all said and done. Till then, eat clean, drink half your body weight in water each day, get at least 8hrs of sleep and definitely do all the things we've learned to not catch or spread the virus.

Be well my peeps and if you have questions, give me a holla - info@enduromtbtraining.com. Oh and if you do have some equipment at home, don't forget you can do the previous three winter training videos here.


57 Comments

  • 20 1
 Coach Deez nutz
  • 3 2
 Reading that I reflexively reached down and squeezed my nuts.
  • 9 1
 Sorry, *half your body weight* in water?! I assume there's some unit conversion going on here that's omitted for brevity...
  • 4 1
 Pretty sure that drinking half your weight would kill you. I am gonna pass on this one personally.
  • 3 0
 In ounces...
  • 1 0
 My thought progression: okay, okay so like 75 pounds... well wait a sec. I know how units work, there's 16 ounces in a pound and the system is normalized to water.

That's 75 pints. Hmm.. I drink like 2 cups of coffee, 4 glasses of water, and 2 beers a day. That's like 6 pints max... Something is wrong here. Better check the comments.
  • 2 0
 @sspiff: I thought I said what I should've which is half your body weight in ounces, but I guess I boo-booed!
  • 1 0
 @HagarTheHorrible: Maybe drink when thursty should do the trick... I don't know why people are so afraid of being dehydrated, trust your body mate ! Maybe old memories from past lives in the desert...
  • 1 0
 Me EU: 80 kg—>180 LBS, 90 Us fl ounces—>2.6 Liters. Google is (y)our friend.
  • 1 0
 @Ricolaburle: it’s not only water; all fluids except soft drinks.
  • 7 0
 Highly recommend the subreddit /r/bodyweightfitness. They have a beginner's routine and tons of exercise ideas.
  • 3 0
 Thanks coach Dee and for being proactive with this to help keep us going! Where you get the pull up assist bar from? Looks like it wont tear up a doorway like others out there. My gym still open for time being, but likely to close soon and will be going to this since zero equipment at home minus bosu, steel mace and very light dumb bells. Stay healthy! Jon.
  • 1 0
 Hi Jon, it's my pleasure! Check below for info.
  • 5 0
 Very nice! Thanks for sharing!!
  • 4 0
 Bit of a dicey spot for the pull up bar. If it pulled free I think he would go right through the railing.
  • 2 1
 Nice article for those confined at home because of that damned virus.
I was training for trial on my sofa and kitchen desk; my wife caught me; upset she wanted to kick me out, but I`m not allowed to go out, so she had no choice but to keep me. Let`s try a bedroom wall ride!!! Smile
  • 3 0
 Coach Dee, thank you very much for adjusting to the current situation, doing it tomorrow with my kids (no school). Greetings from Europe.
  • 4 0
 Heck ya, we gotta stay at it right? I'll be doing the same since my gym and my rec center are closed for 2 weeks!
  • 3 3
 Been doing workouts like these at home for years, also with a pull up bar and set of rings. Love it. Keeps me toned and with good upper body strength so I don't go otb like all those 98lb weaklings. Squats also move fluid around the knee which is excellent for knee joint health.
  • 4 0
 "you don't need equipment"

*uses equipment
  • 1 0
 I see plenty of core training, but no sit-ups or crunches. Are these not necessary or people just don’t do them anymore? Used to be part of practically every fitness program in my day.
  • 1 1
 They are actually important but more from a pelvis proprioception component where the focus is on the function and movement of the pelvis and each segment of the spine, not just the gross sit up move like from back in the day Smile
  • 3 0
 Where can I find that kind of pull up bar?
  • 4 0
 Thank you coach!
  • 1 0
 Lot of good stuff in this video. Have to admit though, when I saw "Coach Dee" I was kinda hoping for a few tips from "Mr. D" (you have to be familiar with the show...).
  • 2 0
 "half your body weight in water each day"

Lol. For me that's like 12 gallons
  • 1 0
 in ounces Smile
  • 2 0
 I just finished watching the video and I'm already tired... Thanks for the video, I'll give it a try!
  • 2 0
 It'll make you work some Smile
  • 1 0
 This is actually nice! I do similar routine, however I see what I can reuse in mine! Awesome free advise! Thank you and stay healthy.
  • 1 0
 Back at you Nick!
  • 3 0
 Thanks!
  • 1 0
 Great info. Those planks look easy, but they are so difficult. Have to have strength and be flexible.
  • 3 0
 Go Coach Dee!
  • 1 0
 hey maybe we can come up and do a lesson this week, eh?
  • 1 0
 I briefly stuck my head in my local gym today. It looked like a petri dish.
  • 2 0
 Thanks coach! Always love your vids and thorough explanations!
  • 1 0
 Right on, happy to know you are enjoying them!
  • 1 0
 Thanks coach Dee! Awesome of you to share this - I definitely need it now that I can’t go to the gym.
  • 1 0
 right?! keep it going!
  • 1 0
 You're a good man Coach Dee. Let's all keep moving forward. Best of health to everyone!
  • 1 0
 Yes! We'll beat it!
  • 1 0
 That pull up bar is way better than the hanging ones....what brand is it and where can we get them in the UK?
  • 1 0
 She don't move!
it's a "perfect pull up" - I'd say to google it
  • 2 0
 Yea coach!
  • 1 0
 Is this the guy from Agents of Shield?

On a sidenote beautiful house
  • 1 0
 haha! thanks man Smile
  • 1 0
 Did anyone else hear the "peRbP" sound at 1:57?
  • 2 0
 Thanks a lot for this!
  • 1 0
 You betcha!
  • 2 0
 Thanks Dee!
  • 2 0
 You're welcome be safe!
  • 1 0
 Always enjoy your videos! A lot of great ideas. Thanks!
  • 1 0
 Aye cap'n!

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