Best At-Home Workout Plans
We understand the difficulty of trying to stay driven while the gyms are closed, and you are likely working from home. I reached out to Mdrive Ambassadors Billy Woodmansee & Kylie Wright, founders of The Lifestyle Athlete App who are at home workout and nutrition experts. In the coming weeks, I have asked them to share free workouts, recipes, and education on how to stay fit and healthy during these difficult times.
Stay Driven,
Taylor Ford
Mdrive Communications Manager
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Tips for At-Home Workouts
We are in uncharted waters. The recent events have disrupted the entire world, and it is affecting all of us, in every aspect of our lives. Public health concerns, school closures, businesses closing, and hour by hour updates on how to live our lives can all be very overwhelming, frustrating, and stressful.
In these unprecedented times, it’s important to stay active and move. Staying physically active at least 20 to 30 minutes a day provides a boost to your immune system and lessens stress not to mention gives you something to do. But before you begin that in-home workout, let’s discuss a few key points to make working out at home and staying in shape smooth and easy.
1. KEEP IT STRONG & PLIABLE
Our bodies work best when they are pliable. Your flexibility combined with your core strength are the gatekeepers to your body’s ability to move. A good rule of thumb is that you should always start and end any physical activity with stretching, dynamic stretches (moving stretches) before, and static stretches (holding stretches) after. This helps loosen up your body so you can utilize proper form while exercising and aids in recovery afterward.
2. KEEP IT STABLE
Look at your body like a house. If that house is built on an uneven foundation you will more than likely see stress cracks in your walls over time. Your body also needs a solid foundation. Your stress cracks look like pulled muscles, stress fractures, herniated disks, or even mood swings from improper breathing (yes breathing requires a form of physical flexibility). So to make sure you don’t run into these problems, add some balance and stability elements to your workouts. Try doing a movement on one leg or perhaps a quick series of simple yoga stretches.
3. KEEP IT SIMPLE
There is beauty in simplicity. You don’t need elaborate movements or a lot of equipment to get the job done. Look at your workout as a series of movement patterns and not a series of muscles. It’s easier that way, and less overwhelming than considering hundreds of muscles. The 3 patterns you should consider while working out at home are push, pull and twist, for example, a push-up (upper body push), a squat (lower body push), row (upper body pull), hamstring curls (lower body pull), and woodchoppers (full body twist). Your focus on three patterns between your upper and lower body puts your attention on the movement and your workout routine versus your body’s many different muscles.
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Now, more than ever it’s important to find something active to do within your home. Try this Home workout we put together just for you! You can find more workouts like this online at www.lifestyleathletewellness.com. Enjoy, and stay safe! Until next time, train like an athlete, heal like a hippie, and always trust your gut!
Your Lifestyle Athlete team,
Billy Woodmansee & Kylie Wright
NASM -EXOS (XPS) – IIN Wellness Coach
Read About How To Keep Your Immune System In Check Here
30 Minute Home Workout Plan for Men or Women
- 1st Exercises
- Bird Dogs: 6 reps each
- Single Leg Balance Reach: 5 reps each
- Fly to W: 10 reps
- Squats: 10 reps
(Perform 3 Rounds)
- 2nd Exercises
- T-Spine Rotation: 8 reps each
- Stationary Pause Lunge: 6 reps each
- High Plank Hip Drop and Abduction: 8 reps each
(Perform 4 Rounds)
- 3rd Exercises
- Windshield Wiper: 6 each
- Spider-Man Pushups: 8 reps each
- Squat Jump to Alt Lunge: 10 reps
(Perform 4 Rounds)
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