The Ultimate Guide to Home Fitness

8 minute read · Issue number 11 · April 10th, 2020

Hello everyone,

I’m writing today’s article from Mexico City, where I’ve been keeping quarantine for almost a month… A MONTH! The worst part is that no one knows for how much longer we’ll have to stay like this… [Insert crying emoji here].

In last week’s article, I took a “deep dive” into a financial study of how are investors reacting to the pandemic in the sports industry. Juventus is a publicly owned organization and it was an interesting case to see the way value changes due to the effects of the COVID-19.

This week, the dive will be focused on fitness, and more specifically, home fitness. I came across this highly recommended article by Mark Manson, who’s one of my favorite writers. The most important takeaway is the significance of having an exercise routine to keep your body and mind healthy. Especially when you can’t leave your house.

Do you have an exercise routine? Are you thinking about creating one but don’t know where to start? Do you feel like spicing up your existing routine?

On today’s edition of the Sports-Tech Biz Magazine, I created a curated list of channels, programs, Instagram and Youtube pages, apps, tools, movement ideas, mindfulness practices and tech products you could use in your routine today, or add to your exercise routine and motivate you to keep going until this will be over! Hopefully, you find something useful on the list. 🗣LET’S GO!

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**Get fit in 5 minutes**

Ok, that’s only a clickbait title. However, to learn and to start working out could take you less than 5 minutes, and it’s as easy as watching a jumping coach on Youtube, a video of a cute Instagram model, or even following an animated virtual coach. There are so many ways you could be learning movements and copying them. Heres a list of the best sources I’ve found yet:

Instagram:

1. Barry’s- Free daily live videos of intense home workouts (No/almost no equipment).

2. Bandier- Daily live classes, tips, and workouts.

3. Rumble boxing- 45-minute cardio/boxing sessions.

4. Lululemon- Free live classes. Tabata, HIIT, running, etc.

5. Venus Williams- The famous tennis player providing 5-minute workout demos every day.

6. Vuori- Yoga, breathing practices, meditations for free.

7. Blink Fitness- Free streams with no equipment needed.

8. Bradley Simmonds- Under Armour trainer providing tips, movements, and full workouts.

9. Sophie- Gymshark trainer providing health tips, exercises, and full workouts every day.

10. Brian De Costa- this trainer builds a routine for every single day of your quarantine.

Youtube

1. 305 Fitness- All types of dance workouts

2. STRONG by Zumba- Zumba lessons and workouts

3. Fitness Blender- A channel with tons of full-body home workouts.

4. Blogilates- Short, 10-minute workouts

5. Ali Kamenova- Mix of Yoga and Cardio.

6. BodyRock- Very intense workout videos.

7. MadFit- from Yoga to HIIT, she is going to make you sweat

8. The Body Coach TV- Weekly high-intensity interval workouts

9. 1 Workout a Day- a complete program that provides the exact training of that same day.

10. By Any Means Basketball- Improve your basketball skills with these videos.

Apps

1. Nike training club- Train your general physique with 200+ workouts

2. Homecourt- Improve your basketball skills at home

3. Zova- Free app with tailor-made home workouts

4. Gymshark- Customize your favorite workouts with the free app.

5. Pocket Yoga- Yoga virtual coach

6. Freeletics- One of the top-rated personal coaching apps out there

7. Adidas Runtastic- Customize your training and decide how you want to work out.

8. Seven- Quick and fun 7-minute home workouts

9. 30-day fitness- Plans, videos, and challenges to keep yourself motivated.

10. Gorilla Workout- Train like an animal, anywhere you are, in a very easy, fun, and accessible way.

Programs

1. Chris Hemsworth (Thor) workout plan “Centr“

2. Core De Force- no-equipment, 30-day cardio program based on mixed martial arts like boxing, kickboxing, and Muay Thai.

3. Insanity- If you’re going “insane˝, this is for you

4. SoulCycle- Have a bike at home? Check their scheduled workouts.

5. PIIT28- Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.

6. BBG- 12-week high-intensity interval training program.

7. P90X- An intense 90-day fitness program. One hour a day, six days a week.

8. LesMills- only for hardcore sweating lovers.

Machinery:

Acquiring some machinery is not a bad idea, as those tools could be used as long as you take care of them. Here’s a list of ideas from higher to lower prices:

1. Peloton bike

2. Mirror- an interactive mirror that shows you how to follow the workout.

3. Treadmill- check out this list of treadmills.

4. Spinning bike- Check out this link, with cheap alternatives.

5. Hydrow- rowing machine.

6. Yoga mat and block

7. Dumbells

8. Resistance bands.

9. Jump rope

10. Sliding pads

Movement

There’s no reason for you to stay still, this guy even ran a marathon in his backyard. So get up and MOVE! Here are 30 some not-as-crazy ideas:

Upper body

1. Push-ups

2. Tricep dips in a chair or bench

3. Wide grip push-ups

4. Plank walk

5. Plank ups

6. Plank taps

7. Diamond push-ups

8. Upper plank

Lower body

1. Squats

2. Stair workout.

3. Sprints

4. Lunges

5. Lateral leg raises

6. Side lunges

7. Hip bridges

8. Sidekicks

Full body & core

1. 30-minute walk

2. Jump the rope

3. Situps

4. Burpees

5. Mountain climbers

6. Skater hops

7. Oblique crunches

8. Jumping jacks

9. Jump squats

10. Bicycle crunches

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Mindfulness

“A busy mind can often rob you of peace of mind. The peace that we seek is not peace of mind, it's peace from mind.” - Naval Revikant

Slow your busy mind, give up the idea of problems, and you’ll find a calm place in your quarantine. Here’s a list of 10 apps that can help you achieve your peace from mind:

1. Headspace- meditations, sleep, and movement exercises.

2. Calm-guided meditations, sleep meditations, stories, music.

3. Tara Brach - Guided meditation twice a week on Youtube

4. Moojiji- Mindfulness mentor on Youtube.

5. Aura- three-minute meditations

6. Buddhify- meditation app based on your current activity

7. Insight Timer - easy, tailor-made meditations

8. Zen- get in the mood and start balancing your thoughts.

9. Pause- Interactive mindfulness app

10. Down Dog- A yoga practice to achieve levels of mindfulness

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Where to start?

Follow these 3 steps:

1. Set a time in your day dedicated to a workout (at least 30 minutes).

2. Pick an element of the list, based on your interests.

3. Start!

When building a habit, consistency matters far more than motivation or effort. Once you’ve developed the habit, it will no longer feel hard to start a workout anymore. It is not easy, but it’s doable.

“The best day to start having a fit life was a year ago, the second-best day is today”

What are other sources that I missed/you would’ve added to the list?

Let me know in the comments section!

If you liked this curated guide of fitness while in quarantine, please forward it to a friend you know that needs it!

Stay home, workout, sleep, repeat…

See you next week,

Ronen Ainbinder

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