Practice Makes Perfect: At-Home Workout Guide

Staying home is crucial for stopping the spread of COVID-19. But long periods of physical inactivity is bad news for short- and long-term physical health, and it increases the risk of anxiety and depression too.

Laps around the track and climbing the stadium stairs with the team might be a no-go, but you can keep yourself, your teammates, and your family in game shape. Serve as your #oneteam dream team captain by hosting a digital “practice” (or dance party!) to help your teammates work out and stay healthy during COVID-19. Here’s how!

Sports seasons might be cancelled, but teamwork, resilience, and school spirit drive on. Join DoSomething’s #oneteam challenge, powered by ESPN, for six weeks of sports-themed challenges to build community, make a difference for those affected by COVID-19, and get through this together.

JUMP TO:

• Exercise Tips
• Hosting Tips
• Example Workouts

Exercise Tips

Ways to set the pace when exercising at home.

1) Prepare your space.

Pick a room that your family members/roommates/pets aren’t running around in, and clear an area to do your thing. Move furniture and any breakable objects that you might bump into (because you don’t want to take out grandma’s favorite vase with a poorly timed stretch or swing).

Also make sure that you and your friends have all the equipment you need (if you need any at all). For example, these at-home workouts from professional soccer players Becky Sauerbunn and Julie Foudy require soccer balls and a surfboard.

2) Wear the right gear.

Wear something that won’t get in the way of what you’re doing -- stuff that’s breathable, flexible, and comfortable. And don’t forget your feet! Just cause you’re inside doesn’t mean have to be working out in socks. Consider a close-toed shoe that grips the ground and supports your feet and ankles.

3) Warm up (and cool down).

Whether you’re going for a full-body workout or just trying to keep it light, you’ll need to prep your body for exercise. A quick warm-up beforehand will loosen up your muscles, increase your blood flow, and give you time to get your head in the game. Similarly, a cool-down post-workout will help your heart rate and breathing recover.

4) Stay hydrated.

Fun fact: if you’re thirsty, then you’re already starting to get dehydrated. Don’t wait for your body to give you the cue to drink water. You’re losing water during exercise when you sweat, so keep your water bottle close before, during, and after your workout.

5) Listen to your body.

Maybe you’ve been hitting the (home) gym every day during quarantine, and maybe you’re just now starting to ease back into exercising. Regardless of your skill level, it’s important to be realistic with your fitness goals and recognize when your body’s had enough. If you’re feeling a lot of pain or getting dizzy, that’s a good sign to stop.

HOSTING TIPS

How to make sure your practice is a slam dunk.

1) Choose your platform.

You’re the captain of this digital practice, and you’ve got plenty of options for hosting. If your teammates all have iOS devices, a group FaceTime works for an easy video call. Zoom is a strong choice for video calls across all devices, and it’ll even let you share your screen if you want to play a workout video. Or skip the video calling altogether and use a synchronized streaming tool for easy group viewing.

2) Test your set-up.

If you do decide to use a video call, you’ll want to make sure your teammates can see you. Do a test run with your device to make sure your whole body is in view of the camera and that the microphone can pick up your voice. You may have to adjust your lighting or play around with different distances and heights to get it right.

3) Keep it simple.

Because you’re doing this practice digitally, there’s bound to be some challenges with getting everyone set up and on the same page. Don’t make it harder by introducing complicated routines or moves that require a lot of explanation. The simpler, the better!

4) Play music.

We’re gonna be real with you -- exercising together remotely has the potential to feel a little awkward at first, especially if it’s the first time you’re doing it. Help your teammates feel a little more comfortable by playing music (both to get them pumped and to avoid any weird silences). You can either play music through your call or circulate a playlist beforehand for folks to listen to with headphones. (We recommend our crowdsourced #oneteam playlist.)

5) Don’t sweat the small stuff.

While you might have an idea for how you want this practice to go, be prepared to adapt as necessary. That could mean responding to unexpected technical difficulties or adapting workout routines in the moment. The important thing is that you help your friends get moving, stay healthy, and feel a little less alone. We’re sure they’ll appreciate your efforts even if it isn’t perfect.

Example Workouts

Video workouts to get the ball rolling.

1) If you’re trying to keep the noise down…

This workout is low-impact, meaning that you’re not going to be jumping or doing moves where both feet come off the ground. It’s actually designed to be done in a hotel, so it’s a quiet option for folks worried about disturbing neighbors of family members.

2) If you want to get a full-body workout in 10 minutes...

This workout will work all of the major muscle groups using just your body (no equipment necessary). They also offer modified versions of more difficult moves and have one of the best workout soundtracks we’ve heard.

3) If you want a high-intensity cardio session...

This workout will really get you sweating with 30 minutes of fast-paced cardio moves. Best for folks with a bit of endurance, it’ll spike your heart rate and work your lower body and core.

4) If you’re an absolute beginner...

This workout is a great starting point for folks who don’t have a whole lot of exercise experience. You’ll get your body moving with simple, low-impact moves that work for all skill levels.

5) If you’re looking for a simple strength routine...

This workout gets straight to the point with some basic exercises to work out your full body. Don’t be deceived though -- after 20 minutes of it, you’ll really feel your muscles working.

6) If you want to maintain your sports endurance...

This workout will help athletes who don’t want to lose their stamina, speed, or agility while stuck at home. It’s an advanced routine, so it’s ideal for folks who are used to the intensity of a sport practice.

7) If you’re in the mood to dance a little...

This workout keeps cardio fun with a 30-minute routine inspired by dance and kick-boxing. Each trainer is modelling the workout at a different intensity, so you can follow along at your own skill level.