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With the spread of COVID-19, many of us are working—and working out—from home. It's crucial that we safeguard each other's health and well-being during the coronavirus pandemic, but staying home doesn't mean you have to sacrifice your fitness goals. 

With the right information, preparation, at-home workouts, and nutrition know-how, you can practice proper social distancing and make great progress from the comfort of home. 

To that end, we've assembled this complete at-home fitness guide to put everything you need to stay safe and get fit directly at your fingertips—even during the challenging time of COVID-19.

Training

If you're used to training in a gym, the prospect of working out at home can seem a little daunting. When you're accustomed to using a wide variety of machines and equipment, a more limited setup may initially feel restrictive. Once you get started, however, you'll quickly discover that training at home is accessible, easily customizable, and highly effective.

Home Gym Workouts

If you have a well-equipped home gym, we have several plans you can quickly pick up and even customize to your needs. Since it's unclear how long gyms may be closed and most of us will be training from home, you may want to adopt a longer 12-week training plan to remove the guesswork for the next several months. 

• Your 4-Week Summer Shred
• Ultimate 4-Week Training Plan for Muscle Growth
• 12-Week Challenge for a Successful Shred

Minimal to No-Equipment Workouts

No home gym? No worries! We have plenty of at-home workouts to make the transition easy. In fact, we're posting free home workouts on our Cellucor and C4Energy Instagram pages from our team and community members, like this Tabata-inspired scorcher featuring goblet squats and mountain climbers. (Be warned: Tabata workouts look simple, but they get difficult quickly if you're going all-out.)

Follow each of our IG pages for ongoing workout content and inspiration, both in the main feeds and our stories. As a bonus, tag your own workouts with #C4AtHome for a chance to contribute your sweat sessions to the growing library.

We also have pro workouts from our athletes, like this do-anywhere HIIT workout from celebrity trainer Ron "Boss" Everline, which makes for a great solution when you need a bodyweight workout to incinerate calories quickly.

This full-body workout from fit phenom Demi Bagby is equally intense, if not more so, and will challenge your energy systems, mobility, and bodyweight strength.

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A post shared by C4 Energy (@c4energy) on Mar 18, 2020 at 2:24pm PDT

And this bodyweight workout from Scott Mathison that will build your chest, shoulders, and triceps. The best part? You can bust it out anywhere!

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A post shared by Cellucor (@cellucor) on Mar 23, 2020 at 10:16am PDT

If you do happen to have a barbell at home, check out our "Ultimate HIIT Barbell Workout" for a great high-intensity challenge. You'll develop your work capacity, energy systems, overall performance, and torch no small number of calories.

While achieving a solid muscle-building stimulus is a little more difficult without a home gym since you can't replicate every exercise or precisely adjust the load, remember that you can still use common household objects (gallon jugs, five-gallon jugs, bags of dog food, and more) in place of traditional weights. You might have to up the overall volume, or the number of reps and sets, to achieve a similar training effect as your standard dumbbell hypertrophy workout, but you can still push yourself and challenge your fitness level in unique ways. 

"Odd objects," or things like sandbags and large bags of dog food, provide a particularly good challenge to your stabilizer muscles and core because the load shifts as you carry it. Farmer's carries, squats, cleans, and loaded sprints gain an extra level of pain with a sandbag, and spending 15-20 minutes with one or a string of those movements can quickly deliver a brutally simple conditioning workout.
 

Effective Training Templates

With the right training template, it's easy to quickly program a wide array of workouts. Just by using the following two training styles, you can build a nearly endless list of conditioning workouts.

Tabata Training: Tabata is a style of high-intensity interval training, or HIIT, that alternates 20 seconds of work with 10 seconds of rest for a total of four minutes. You do 20 seconds on, take 10 seconds off, and repeat until you hit four minutes (for a total of eight 30-second rounds). That's it!

Because of the short duration, Tabata is best done all-out with compound or full-body movements. You can go for broke with a single movement, which we'd recommend to start, or alternate movements to string together a more dynamic workout.

Effective moves to try include: 

• Bodyweight squats
• Jump squats
• Lunges
• Push-ups
• High knees
• Burpees
• Kettlebell swings
• Goblet squats
• Sprints
• Mountain climbers
• Assault bike (if you have one and feel brave)

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EMOM Workouts: Keep your at-home training from getting stale with an EMOM workout. EMOM stands for "Every Minute on the Minute." You choose an exercise to complete every minute for a certain number of reps. When the reps are done, you rest until the next minute hits, and then repeat!

You can use the same exercise or alternate exercises to string together a complete workout. Depending on how much equipment you have and the training effect you want to achieve, great at-home exercise choices include: 

• Bodyweight squats
• Jump squats
• Jumping Jacks
• Push-ups
• Pull-ups
• Thrusters
• Burpees
• Kettlebell swings
• Jump rope
  
  

Don't Forget About "NEAT"

Non-exercise activity thermogenesis, or NEAT, is basically the energy you expend (i.e., calories you burn) for everything that isn't directly related to exercise and sport. Since you may be sitting more often than usual while working from home, remember to keep your NEAT high by implementing these easy tips: 

• Stand up from your desk at least every hour. Good for your posture, joints, and mobility.
• Work at a standing desk or at a countertop.
• Take a 10-min walk for every 1-2 hours of work.
• Use a tracker to set a daily step and move goal. Even if you can't train as intensely in short bursts as you once did, you can rack up a lot of calories and movement distributed throughout the course of your day.
• Walk or stretch while on conference calls.
• Go outside for a short walk as often as you can. Not only is this beneficial for your activity levels, but it's great for mental clarity and productivity.
• Don't forget to laugh! Uproarious laughter burns calories, but most importantly, it has tremendous benefits on your mood and outlook.
   

Support Good Posture 

Working at a desk all day, whether at home or otherwise, can take a significant toll on your posture, which impacts your entire physical performance and overall kinetic chain. If you're in front of a screen all day, it's likely that you have slumped shoulders and something called "forward head posture." Use these three easy exercises to support your shoulder and postural health. Taking good care of yourself every day will pay major dividends now and when you're back in the gym.

Nutrition

While workouts tend to take the spotlight when it comes to at-home fitness, nutrition is equally critical. Training and nutrition work together to produce the desired fitness effect. Whether you want to burn fat, build muscle, support your overall health, or increase a specific measure of performance, you need to put the right fuel in your body. Let's take it step by step. 

1. Calculate Your Calories: Before we dive into what you can eat, it's important to cover how much. Do you know how many daily calories you really need to support your fitness goals? If not, or if it's time to update based on your new weight or activity level, use this calorie and macro calculator to get your calorie goals sorted.  

2. Research What to Eat: If you already have your diet squared away, you can likely skip this step. However, if you're trying to determine what to eat and what diet to follow, we have solid info to assist. For more details on meal composition and what to eat throughout the day, learn how to "fuel the burn" with this article on building lean meals for breakfast, lunch, and dinner. If you're trying to decide between popular diets or eating styles, check out the following articles: 

• Meal Plans vs. Flexible Dieting for Fat Loss
• Pros and Cons of the Paleo Diet
• Pros and Cons of the Ketogenic Diet 

3. Shop and Prep: Our comprehensive guide to meal prep is the next best place to point your nutritional research. It includes meal prep tips and tricks for a variety of different diets, including a solid clean grocery list, which you can use to fuel your goals whether you're shopping in the store or with delivery. (These "meal prep 101" tips are also useful for beginner preppers.
   
   On the grocery front, there are several good online alternatives to shopping in the grocery store. From fresh food delivery to meal prep services, there are multiple ways to get clean eats at home. Check out our recommended list: 

• Butcher Box: Fresh meats. Check for shipping times.
• Thrive Market: Organic eats and healthy groceries. Check for shipping times.
• Eat Clean Bro: Clean meals delivered to your door.
• Snap Kitchen: Healthy meal service with multiple options.         
• Freshly: Clean meal plans to keep you fueled every week.

4. Recipes: Once you know how much to eat, what types of foods you want, and how to get them, it makes sense that you'd want some tasty recipes. Here are a few specifics to get you rolling: 

• 3 Tasty No-Bake High-Protein Recipes
• 2 Easy Weeknight Low-Calorie Recipes
• 2 Ketogenic Salad Recipes
• Low-Carb Baked Corn Dogs
  
  We also recommend checking out the numerous high-quality protein recipes over at the officialxtend.com blog. You'll find the most incredible selection of protein-rich treats. Yes, they look like cheats, but they're guilt-free and made to fuel your goals.

5. Hydrate: Last but certainly not least, it's critically important to stay hydrated! Adequate hydration is essential to physical performance and a significant number of bodily processes (learn more in "Hydration 101"), so it should never be left out of your nutrition strategy. If you're unsure how much water to drink throughout the day, check out this video on water intake from Ron "Boss" Everline.

Supplementation 

When it comes to getting fit, at home or otherwise, supplements are the third leg of the stool. Training and nutrition come first, followed by a smart supplementation strategy designed to help fuel your goals. Even during the challenging times of COVID-19, we remain open 24/7 online and committed to exceptional customer service and top-notch delivery.

Check out our full range of sports nutrition supplements—including amino acids to help support recovery, whey protein to support muscle growth and repair, testosterone-support products, our complete C4 pre-workout family, and more—to help fuel your at-home workouts and stay on track.

We also have carbonated performance energy drinks to help you unlock superhuman performance at home. Whether you need a case of C4 Energy to conquer your workday or crush your next workout, or C4 Smart Energy to fuel your mental performance, we have you covered.

SPECIAL OFFER: To help you stay fueled and fit at home, try a variety 6-pack of C4 for only $6 for a limited time only!

Additionally, should you have any questions whatsoever about our products or your particular order, don't hesitate to contact us via email, phone, or online chat. We have your back and we're here to help.

Additional Education and Entertainment

Mental health, training, and well-being is an important part of holistic fitness. To help you keep your mind sharp and motivated, check out this compendium of excellent content from our pro contributors. 

• Boss Talk: Spend some quality time with pro trainer and Cellucor athlete Ron "Boss" Everline as he discusses a wide range of important fitness topics. Begin your training with episode one, which covers why to take a pre-workout.
• Mental Training with Graham Betchart: Graham Betchart is an elite mental skills coach who has worked with numerous pro athletes. Dive into episode one whenever you need to sharpen your mental edge and boost your motivation.
• On the Go with Ron "Boss" Everline: This three-episode series pits Boss against new fitness challenges including MMA and a punishing firefighter fitness competition.
• C4 Energy YouTube: Check out our full C4 Energy YouTube channel for a variety of inspirational videos, athlete series, product education, and some deep insight into how seriously we take product tasting days at headquarters.
• Additional articles: The C4 Energy Blog is full of additional content that covers the full gamut of fitness, including great articles on building muscle, burning fat, nutritional topics like carb cycling, and so much more.

The first episode of our On The Go series featuring Cellucor Athlete and Fitness Motivator, Ron "Boss" Everline. In this episode, fellow Cellucor Athlete and Competitor, Brooke Wells, challenges Boss to a grueling workout. Is he up for the challenge? Watch the episode to find out!

This series is brought to you by C4 Energy.

Maybe you’re looking for energy and focus to get off the couch and into the gym. Maybe you’re looking to take your gym session, workout class, or at-home training to the next level.

What if there were something out there that could help you crush your workouts no matter what your training level or goal?

There is. It's a pre-workout supplement.

What is pre-workout?

A pre-workout supplement is a combination of ingredients designed to help increase training intensity, output, and volume to get more from each workout session. In time, those extra reps, sets, and minutes spent add up to major gains.

Should I use pre-workout?

Traditionally, pre-workouts have had a reputation for being exclusive to the advanced audience, whose sole focus is to get as muscular as possible.

The truth is pre-workout supplements can support all fitness levels–from beginner to intermediate to advanced. If you're looking for energy, endurance, or cognitive focus for physical or mental performance, then you could benefit from pre-workouts.

When combined with the proper training regimen and nutrition program, taking a pre-workout can offer that extra push–not just to workout today, but to do it again tomorrow, then again the day after...

When should I take pre-workout?

Typically, you take pre-workouts 20-30 minutes before your training session.

Refer to each product's 'Suggested Use' for specific directions.

How long does pre-workout last?

For those less sensitive to stimulants, the average individual can expect to feel the full effects within 45 minutes and last for 3-6 hours. For those more sensitive to stimulants, the effects will likely be felt faster and last closer to 6 hours. 

However, the overall effects of pre-workout will depend on your sensitivity to caffeine and the other ingredients discussed below. 

What are the best pre-workout ingredients?

Before purchasing a pre-workout, you want to examine the label and look for clinically-studied ingredients that support your fitness journey.

Caffeine:

Caffeine is the classic ingredient found in your morning pick-me-up to get you energized before your workout. Your C4 pre-workout can have anywhere from 135mg-350mg per serving compared to a standard coffee, which falls within the 80mg-100mg range.

After oral ingestion, caffeine is 99% absorbed within 45 minutes by the gastrointestinal tract, according to a review in the American Journal of Health-System Pharmacy. For this reason, research on caffeine’s effect on athletic performance has primarily been in the areas of running and cycling.

Specifically, a 2010 Journal of Sports Sciences study found that 3mg of caffeine per kilogram of body mass improved cycling performance compared to a placebo.

Another study found experienced cyclists were able to ride faster for 60 minutes at 75% of peak power output in 95 degrees Fahrenheit compared to cyclists that weren’t stimulated.

Other studies have found improved reaction time, mental clarity, and focus. This improved alertness can also come with better tolerance for pain.

CarnoSyn® Beta-Alanine:

Your muscles are made up of proteins, and amino acids are the foundations of those proteins. CarnoSyn® Beta-Alanine is a patented amino acid used to help your muscles endure a tough workout. 

Beta-alanine is a nonessential amino acid (meaning our bodies can produce it) but it can also be found in protein-packed foods like beef, chicken, pork, and fish.

Beta-alanine is a precursor to carnosine, which buffers hydrogen ions within muscle cells. This buffering results in a fatigue-fighting effect since the muscles are able to contract for longer/more efficiently.

According to a 2014 review in the International Journal of Sport Nutrition and Exercise Metabolism, there are studies that found beta-alanine may increase power output and working capacity, decrease the feeling of fatigue and exhaustion, and have a positive effect on body composition and carnosine content.

Beta-alanine is one of the few ingredients in any C4 product that elicits a physical feeling—if you feel a tingling sensation in your lips, face, or even fingertips, it’s a harmless effect of beta-alanine to tell you "hey, I'm working".

Beta-alanine works best where large muscles are contracting quickly, like when running sprints, wrestling, high-intensity cycling (yes, spin class), and Olympic weightlifting.

Creatine Nitrate:

Creatine can be found naturally in bone and certain foods and helps to build strength and lean muscle.

Creatine nitrate is a university studied, advanced, and more soluble form of creatine that helps with "pumps". C4 uses the only patented, legally-licensed form of creatine nitrate: NO3-T.

Using the trademarked NO3-T ensures quality and consistency with each dose, allowing you to experience the power and performance-boosting benefits of nitrates each and every time you consume the product.

Arginine Alpha-Ketoglutarate:

Arginine Alpha-Ketoglutarate is a precursor to nitric oxide, which promotes nitric oxide production in the body. Ultimately, this helps in achieving pumps.

Arginine is an amino acid found in eggs, chicken, nuts, dairy, pork, and other foods. The body converts arginine to nitric oxide in a complex reaction.

Arginine is also used in the urea cycle which is the natural process in which ammonia is detoxified through its metabolism into urea.

Although arginine may improve blood flow and circulation, there is no conclusive evidence that the arginine-nitric oxide relationship results in improved performance.

TeaCrine® (Tetramethyluric acid/Theacrine):

TeaCrine® is a non-stimulant source of energy and focus, and it is structurally similar to caffeine. Preliminary human studies indicate that the body does not adapt to it as quickly as it does to caffeine, therefore prolonging the tolerance buildup.

N-Acetyl-L-Tyrosine:

N-Acetyl-L-Tyrosine is a more soluble form of L-Tyrosine, which supports the production of noradrenaline and dopamine, in turn supporting mental and cognitive health during stressful activities – such as physical training.

According to a 2010 European Journal of Applied Physiology study, oral supplementation with tyrosine improves cycling performance in the heat.

Moderately trained athletes were able to cycle longer compared to a placebo after taking 150mg of tyrosine per kg of body weight. Tyrosine plays a role in providing a better mood, which may result in getting more out of your workouts.

What does C4 pre-workout do?

Whether you want an increase in energy and endurance, fighting fatigue and weight loss, or building strength and lean muscle, the C4 pre-workout family has a solution to support any or all of your goals. 

C4 Energy Carbonated:

Powered by CarnoSyn® Beta-Alanine, BetaPower®, and other key ingredients that support explosive energy, alertness, and performance, the C4 Energy lineup is dominating the booming performance energy category across the country. 

With ten amazing flavors built on zero sugar, sodium, carbs, and calories, C4 Energy offers a delicious way to awaken your super and conquer your goals.

C4 Smart Energy Carbonated:

Powered by InnovaTea® Naturally Derived Caffeine (from Tea), brain-boosting Cognizin® Citicoline, and the additional support of N-Acetyl L-Tyrosine, C4 Smart Energy delivers energy, focus, and mental performance to help you conquer any task—from work to play, gaming to studying, partying to planning.

C4 Smart Energy is proudly made with natural flavors, no artificial colors or dyes, and contains zero calories, sugar, or carbs.

C4 Sport:

C4 Sport supports explosive energy, performance, and endurance for workouts of all stripes and trainees of all types. The NSF Certified for Sport® formula is trusted by competitive athletes, contains 135mg caffeine, and forms the base of our 1-2-3 Sport Series System.

C4 Original:

Iconic and essential, C4 Original is our foundational explosive pre-workout. Available in an amazing array of flavors, C4 Original is built with explosive energy, endurance, pumps, and a performance formula that delivers 150mg of caffeine for consumers of all levels.

C4 Ripped:

Building on C4 Original, C4 Ripped supports energy, pumps, and performance with 150mg of caffeine, but also features a powerful cutting formula with l-carnitine, Capsimax® cayenne extract, and additional ingredients to help support your fat-loss goals.

C4 Extreme:

The first product of Project Clear Evolution, C4 Extreme is fully transparent, made without artificial flavors or dyes, and contains an innovative formula with 25% more energy (200mg caffeine) and endurance than C4 Original, plus 2x the nitrates, to deliver enhanced energy, pumps, focus, and performance. 

C4 Ultimate:

Our most advanced and comprehensive pre-workout experience, C4 Ultimate is fully loaded with 300mg of caffeine, 6g citrulline malate, 3.2g CarnoSyn® Beta-Alanine, and an array of additional supporting ingredients to deliver the ultimate in explosive energy, pumps, performance, and focus. 

Frequently Asked Questions 

What is the best pre workout supplement?

C4 is America’s #1 selling pre-workout brand, based on sales of all C4 brand products in the U.S.A. from 2014 to the present, having sold over 2.5 billion servings of C4. And we do not skimp on quality and our formulations include patented, clinically studied ingredients at doses that yield the best possible products for your goals. For these reasons, C4 is the best pre-workout supplement.

What does pre workout do for you?

A pre-workout will help you unlock energy, endurance, and focus for unmatched physical and mental performance to achieve the task at hand.

Is pre workout bad for you?

Only use pre-workout as directed on each product's label. For example, but not limited to, pre-workout is only intended for healthy adults, 18 years of age or older. And do not use if pregnant or nursing.

Our C4 Sport Series have been NSF® Certified for Sport - the NSF® certification mark on our products helps athletes of all levels buy our supplements with confidence. Certified supplements must meet rigorous standards that include comprehensive lab testing and extensive evaluation of the manufacturing process to ensure contaminated substances or hidden ingredients are not added to a product.

The NSF Certified for Sport® Program helps athletes, coaches, and trainers make more informed decisions when choosing sports supplements. The program is recognized by the NFL, NFL Players Association, MLB, MLB Players Association, PGA, LPGA, and Canadian Centre for Ethics in Sports.

How much water should I drink pre workout?

Mix your serving of pre-workout with between 6-12 fl. oz. of water 20-30 minutes before training.

During your workout, it is recommended that you drink plenty of water. Refer to each product's 'Suggested Use' for specific directions. 

Can I stack other supplements with pre workout?

Yes, however, you want to make sure you do not exceed your nitrate threshold or double up on stimulatory products such as pre-workout and weight loss products. One stimulant based product should be used at a time.

Products with higher concentrations of nitrate-based ingredients such as C4 and NO3, for example, are not recommended to be used together.

A good rule of thumb when stacking products: take a pre-workout, an intra-workout (Alpha Amino to support hydration and recovery), and post-workout (a protein powder like COR-Performance Whey).

Coffee vs Pre Workout?

Both coffee and pre-workouts have their place in an active lifestyle.

But it's important to note: while you do get an energy boost from a cup of coffee, pre-workouts offer additional performance benefits with tailored formulas that enhance physical output for a variety of activities.

In other words, pre-workouts combine specific ingredients in specific doses to give you the biggest bang for your buck by maximizing the time and effort you put into your workouts.

Over time, you will reap the benefits of taking pre-workouts consistently, with increased muscle, strength, and power, along with better endurance performance.

And when you’re ready to progress to the next level, we’ll be right there for you with a C4 pre-workout for your goals.