Do you have a workout routine that you can do indoors during COVID-19? Are you looking for something new? There are many resources for at-home workouts – SO many that it can be overwhelming! So you don’t have paralysis by analysis I’m putting together some ideas to get you started.
Check out Inspiration from Olympians, and hopefully one of the workouts below may inspire you or give you ideas. If not, no worries, I have more resources coming!
Most of these workouts assume a fitness base/sport participation. If you find these too challenging, take the workout down a notch (fewer reps/more rest/fewer exercises; form is important and you don’t want to do too much too soon). Check back soon for easier workouts. Although it’s good to challenge yourself, if everything is too hard it can be discouraging.
Check in with local fitness centers, athletic programs, or training groups to see if these instructors are offering virtual workouts. COVID-19 forced these businesses to close and they will appreciate your support. Also, many of the free resources linked below offer more personalized group or one-on-one services.
At uOttawa, where I coach the nordic ski team, the High Performance Center staff adapted quickly to COVID-19 by streaming live workouts that athletes can follow on Gee-Gee Performance Instagram Live; and you can also catch Lead Varsity Performance Coach Joey Kwasniewski streaming live workouts for Titan Performance. These workouts are fantastic and the Instagram Live format works really well as it encourages students (and myself!) to work out at a specific time in the morning, automatically scheduling physical activity into the beginning of the day. The format of these workouts (warm-up mobility, structure, strength, conditioning) is comprehensive, familiar, and provides a sense of community for the student athletes.
In trying many workouts, I have preferred the “follow-along” style. It definitely helps with motivation (and perhaps isolation?) having a coach/trainer there with you – even if it is virtual. Most of them provide technique and form cues, along with encouragement, which also helps!
Human 2.0
Human 2.0 is an Ottawa-based gym, orthopaedic/sports medicine, and rehabilitation facility owned and operated by surgeon Chris Raynor and his wife Mandy. Check out their excellent YouTube channel that has many exercise compilations, “follow along” workouts, and exercise tutorials. You can follow their Instagram feed where they are posting live workout videos to keep people active at home during COVID-19.
Here are two 50-minute bodyweight circuits that you can do with no equipment that include a warm up, mobility section, strength, conditioning and stretching.
Unis Pour Le Sport – Sarah Bergeron-Larouche
Unis Pour Le Sport coach and ultrarunner Sarah Bergeron-Larouche has started some no-equipment workouts focused towards runners.
Meghan Callaway
This Vancouver-based fitness trainer has some pretty good resources for exercises requiring minimal equipment that you can do at home. These are mainly individual exercises and not “follow-along” workouts, but if you are making your own program this could be helpful! Meghan’s thoughtful coaching tips and cues will help you execute the moves with proper form. This blog post summarizes many posts describing these exercises.
EverAthlete
(Web, Instragram, Youtube)
EverAthlete is located in Mountain View and Palo Alto California – but they’re well adapted to virtual workouts and coaching and you can access their excellent resources from anywhere. They are the gym/trainer to world class endurance athletes including World XC Mountain Bike Champion Kate Courtney – and the RideStrong workouts (see one linked below) will challenge your core, coordination, brain, and strength all at the same time while offering you a glimpse of how she challenges her body off the trail! Check out a few sample workouts below and if they suit your needs consider virtual group training or virtual 1-on-1 training.
Warmup Routine
This is a terrific follow-along full body warmup routine with technique cues will get your body ready for a more intense workout.
RideStrong
This series provides challenging workouts aimed at cyclists (but most endurance athletes would benefit from core and balance-focused workouts). Performed by Matt Smith and inspired by World Champion XCO Mountain Bike Athlete, Kate Courtney. These workouts require some basic home-gym equipment. Matt presents the set and models exercises, but you are on your own to do the workout.
Ridestrong Episode 5.
30-Minute Workouts (EA30)
These workouts can be done at home with little or no equipment. Coach Matt Smith explains the workout and provides coaching cues and progressions for the exercises. It’s not “follow-along,” but you’ll have all you need for a great workout. Here are some examples but check the EverAthlete YouTube Channel for more workouts.
US Ski Team
7 Key Moves BodyWeight Circuit
Here the US Ski Team shows a simple, at-home strength program by Athletic Development Coach Mike Bing that provides 7 key moves: Squat, Lunge, Push, Pull, Hinge, Carry, Core. Mike uses things around his house for weight/equipment (a backpack, bike trainer – for something heavy to carry, and a towel).
The Gambetta Leg Circuit. This leg circuit can build low-intensity volume before summer’s training, and in the Fall it can be modified as a high intensity pre-race season. Bing warns “be ready — it’s a tough one, and you can expect to be sore. It’s something we like to call “Type-2 Fun”: really hard work that leaves you tired but proud of your efforts.“ Bing’s fastest round was 1:39. Can you beat it?
Outside Magazine 15 Moves Workout
“Moves” bodyweight workout – 15 Exercises 40 s On 20s Break
Fitness instructor Doug Lawder, from Railyard Fitness in Santa Fe, shows a 15-minute bodyweight workout. This routine mixes moves that work on cardio, balance, and core. Overall these are 15 terrific exercises. If you want a longer workout, repeat the circuit.
IronStrength
Strength for Runners & Endurance athletes with Dr. Jordan Metzl (Web, Instragram)
Jordan Metz is a sports medicine physician and fitness instructor who created the Ironstrength Workout, a functional fitness program to improve performance and reduce injuries in athletes. This former collegiate soccer player, 33-time marathon runner and 12- time Ironman finisher is a strong believer in strength training for endurance athletes. Instruction and technique tips are excellent.
The workout is broken into 7 parts. Here is the first two parts – check here for all seven videos.
20-Minute Follow Along Workout for Runners
The Running Chanel has developed home workouts for runners that include a 20 minute strength training session, sandwiched between a 5 min warm up and cool down. You can do these workouts in a tight space no equipment.
For Track Athletes (Sprinters & Jumpers)
UK sprint and jumps coach has put a series of workouts together for track athletes (focused on sprints and jumps). They are focused on technique, speed, and explosiveness. If you’re looking to improve your running form in a limited space give one of these a try! Here are some form drills and plyos you can do in a park or open area if you are allowed, and below is a dynamic workout for sprinters/jumpers working in a confined space.
Syracuse Crunch
Here are some good upper body and leg-focused exercise ideas from Syracuse Crunch coach Mark Powell, inspired by COVID-19. He uses his porch and provides excellent demos and progressions.
30-minute workouts – bodyweight/cardio
These workouts are focused on cardio. They’re definitely a different vibe and compared to the more authentic trainer videos above, but they well produced and the follow-along routines look good and you’ll get a good warmup and cooldown.
If you like this style, check out two other workouts from SELF.
- 30 Minute HIIT Cardio Workout + Abs At Home – With Warmup | SELF; SELF [V] *
- 30-Minute Advanced Cardio Workout, Plus Burnout Finisher | SELF; SELF [V] *
45 Minute Bodyweight Workout – Lululemon
Here is a another workout can be adapted to various fitness levels. The routine combines a warmup, core and bodyweight strength, and a 5-minute stretch session/cool down. Leonel Franco provides excellent coaching cues.
opefully some of the above workouts will inspire you. Other resources include Hasfit.com, which has a wide array of free resources for all kinds of workouts. The American College of Sports Medicine (ACSM) has recorded workouts from ACSM Summit events. Classes range from High Intensity Workouts (HIT) to dance fitness, resistance training & everything in between.
More in this series – and what I have planned – be sure to check back!
- Inspiration From Olympians
- No Weights, No Problem – What You Can Use Around your House for Added Resistance
- Time Crunched? Very Short At Home Workouts That Are Effective
- Easier Workouts for Tired Days, Beginners, Seniors
- How to Keep Kids Active During COVID-19
- Mobility, Flexibility, & Balance Resources
