THE QATSPY® Quintessential Athletic Training Sports Page YouTube
By: Charles W. Boatright
CASPER, the Home Accessible Fitness Workout that is essential for Your Body, Mind, and Your Immune System for life, liberty, and Happiness
If COVID-19 proves one thing, it is that maintaining your health and fitness Numbers is essential, see the top causes of death from COVID-19 below. Your fitness numbers during this COVID-19 Pandemic are more important than ever to your long-term health. The underlying theme of a fitness program is that it doesn’t have to be strenuous to be effective.
- Obesity
- High Blood Pressure
- Diabetes
- Coronary Disease
- High Cholesterol
- Over the age of 65
IMPORTANT: We know now that even if you are over 65, you have a 94.7% rate of recovery, if you contracted COVID-19 and followed standard medical care guidelines, you would recover. Another and even more important factor is your FITNESS!
NOTE: You can’t do anything about your age, but you can effect how you age.
The CASPER, the Home Friendly Fitness Program allows you to have a doorway to bring fitness into your home. The doorway is key to your fitness. With basic exercise tubing, a few free weights, a kickball, and a door, this is all you need to have for a gym-style workout, regardless of your age and where you live.
The CASPER Friendly Home Fitness Program is for those needing a light, medium, or heavy workout. The only difference between Light, Medium, and Heavy Workout is the weight and/or reps you perform. The key to working out is to workout until you are fatigue. The CASPER Friendly Light version Home Fitness Program doesn’t focus on the amount of weight you lift, but the number of reps you can do to remain healthy and have an independent lifestyle.
The Key to Fitness is Reps
But equally important, for those wanting to build muscle and have a higher level of fitness is to increase weight and/or reps. The CASPER Friendly Home Fitness Program can provide a challenging fitness, with increased weight and focus on increasing your reps. The key to increasing your reps is getting RIPs– or getting Rest Interlude Pauses, or taking 10-seconds between a set of 10 reps. Those 10- second RIPs will allow you to increase your strength and stamina 10 for 10. Stamina is just as important as your strength.
Even if you have just a simple set of dumbbells (5 – 10 Lbs.), rubber tubing (10- 15 Lbs.), a kickball, and a door, you can perform 90 percent of The CASPER Friendly Home Fitness Program. The kick ball can be used in lieu of a Medicine Ball. On the tubing, you will need a door anchor to anchor the tubing under, on the side jam, or top of the door. Safety precaution, make sure you are able to secure the door where it can’t be opened from the other side while working out. In my CASPER Fitness Program, I anchor my tubing to Grab Bars. In my CASPER FITNESS YouTube Video Part 2, I have my tubing suspended from the top door jam for demonstration purposes ONLY.
It you buy a medicine ball (4 – 8 lbs), use a chair or stool to perform the Russian Twist and other floor exercises where you don’t have to get down or up from the floor. I’ve had four (4) knee surgeries and a hip replacement, due to injuries that I received and a medical discharge from the U.S. Army.
- *Mountain or Program Station Bike $500.00
- * 80 lb. Punching Bag $ 100.00
- Kickboxing Gloves $ 25.00 pair
- 35 lb Dumbbell $35.00 ea.
- 25 lb Dumbbell $25.00 ea.
- 15 lb Dumbbell $15.00 ea.
- 8 lb Dumbbell $ 8.00 ea.
- 5 lb Dumbbell $ 5.00 ea.
- 100 lb Exercise Tubing $20.00 ea.
- 50 lb Exercise Tubing $16.00 ea.
- 15 lb Exercise Tubing $ 15.00 ea.
- Ab Roller $40.00 ea.
- Official Kickball $13.00 ea.
- 20 lb Medicine Ball
- 15 lb Medicine Ball
- 5 gal. bucket $ 4.00
- Plywood 3/4″ x 14″ x 38″ $23.00 pc.
The two (2) grab bars above in the photograph are what I use in lieu of a door jam that you can use.
Majority of my Fitness Equipment is: GOFIT
I can’t even stress enough to YOU the importance of starting and/or maintaining a fitness program regardless of your age. There one thing that I include in my prayers on a daily basis- That God grant be HEALTH and INDEPENDENCE until I walk my last steps on this earth.
In Part 2 of the CASPER Fitness is elements that deals with balance and exercises on how to maintain your balance. Balance is a critical component as we age. These balance exercises help prevent falls that are the number 1 cause of a person losing their independence and have to go to dependent living centers. A person injures a hip is a significant issue in their heath care. Please pay attention to balancing element of the CASPER Fitness procedures.
It Is Never too Late to Get Fit
Now before you use the excuse that I’m too old to start exercising, let me direct your attention to the feature photograph where I’m 63. I couldn’t workout, starting in 2007 through 2014 when I had a hip replacement. In 2014, I started back to my fitness and my new 925-MET Diet Program. I lost 52 pounds and over 8.25- inches in my waistline after gaining weight since 2007.
FREE, The CASPER Friendly Home Fitness Program YouTube Videos
Attached are my FREE The CASPER Friendly Home Fitness Program YouTube Videos. I talked with a friend yesterday who was wanting to review my CASPER Fitness Program. This contains my entire workout program, except for my bicycle exercise. For those who don’t have a bicycle, you can run in place between elements, or walk after your exercises.
CASPER Fitness PART No. 1
CASPER Fitness PART No. 2
CASPER Sciatic Tubing Relief Therapeutic Exercise
Health & Fitness is 80 percent is Your Diet FREE until November 30, 2020
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