Indoor Training Videos

15 Minute Read

Missing the gym? Get a quick and effective workout anywhere, any time, with these ten fundamental strength and mobility moves.

Strength


These five moves are selected to give you a full-body workout, using only your body weight. You’ll find technique tips under each move, as well as ways to increase or decrease the difficulty as needed. The number of reps/sets you do will depend on your fitness level, but it’s a good rule of thumb to do only as many reps per set as you can manage with proper form—if you notice your balance or alignment starting to decline, stop and rest! Pushing past this point can compromise the effectiveness of the move and put you at risk of an injury. 

Bulgarian Split Squat

The Bulgarian split squat works your glutes and quads, with a balancing element as well, if you choose to use a ball to elevate your non-working leg. It’s important to keep your working knee aligned over your toe and use those target muscles to achieve the movement. If you’re having a hard time keeping your balance, engage your core and focus on a specific point on the wall or floor in front of you.

Make it harder: Hold a medicine ball or weights at your hips, near your center of gravity.

Make it easier: Instead of elevating your working leg, just plant that foot on the ground instead.

Bird Dog

The Bird-dog exercise activates your glutes, lower back muscles, core and shoulders. Start in a table-top or quadruped position, and extend your left arm and right leg so they’re parallel with the ground. Try to maintain a straight line from your extended leg through your extended arm by engaging your core, shoulders, and glute.

Make it harder: Bring your extended arm and leg back towards your core, then bring your elbow and knee together, contracting your abdominal muscles. Repeat.

Make it easier: Extend your arm and leg separately until you feel confident and stable raising both at once.

Step Back Lunge with Knee Drive

The step back lunge with knee drive challenges your body awareness while working your glutes and hips. Practice good lunge form by keeping your working knee aligned with your toe, and lowering only until your thigh is parallel to the floor. When you come out of the lunge into the knee drive, use your core to drive your knee towards the ceiling. If you’re having a hard time keeping your balance, engage your core and focus on a specific point on the wall or floor in front of you.

Make it harder: Hold light weights, and reach up with the arm opposite your driving knee on each rep.

Make it easier: skip the knee drive and focus on perfecting the step back lunge.

Plank

The plank engages your entire core, back glutes and shoulders. Deceptively simple, it’s one of the most effective ways to strengthen the main supporting muscles in your body. Make sure to keep your hips in line with your shoulders while performing this move—don’t allow them to sway towards the floor or fold up towards the ceiling. Keeping everything in line ensures that you’re using your core to support yourself.

Make it harder: Try lifting your feet and hands alternately off the ground while stabilizing by engaging your glutes.

Make it easier: Just go for shorter intervals—try to add ten seconds to each session and work your way up to a minute (or more!)

Glute Bridge

As the name suggests, the glute bridge activates your glutes. Lay on your back with your hands on the floor near your hips, knees bent and feet planted hip-width apart.. Activate your glutes, and raise your hips off the floor to make a straight line through your torso and thighs. Be sure to lift from the hips with a neutral back. Avoid compensating by arching the back to achieve lift. To add to the challenge, isolate a single side by lifting one leg off the ground.

Make it harder: Hold a medicine ball or weight on your hips.

Make it easier: Skip the single-side isolation.

Russian Twist with Med Ball + Press

The Russian twist works your obliques, shoulders and hip flexors. Start on your back, and raise your torso and legs off the ground so you’re balancing on your tailbone. Rotate your torso to each side while maintaining a stable core. Keep a long, neutral spine by lifting the chest upwards.

Make it harder: Hold a medicine ball or weight, and press up between each side.

Make it easier: Rest your feet on the ground.

Mobility


The following mobility moves can be done as activations before a workout, or as a cool-down afterward. Do them regularly for more efficient movements and balanced strength.

Foam Roller

Foam rolling is thought to have three recovery benefits: increasing blood flow; breaking up adhesions between the muscle, fascia, and skin; and facilitating neuromuscular release. For best results, always roll towards your heart, and focus on major muscles, avoiding passive soft tissue (like your IT band) which may actually become tighter and more irritated when rolled. Foam rolling should feel slightly uncomfortable—but not painful.

Lunge with Thoracic Rotation

Start in a high plank or push-up position, then bring your left foot up even with your left hand, into a low lunge. Lift your left arm up towards the ceiling, rotating your head and torso as you do. For an added variation, you can return your left hand to the ground, and let your left knee drop to the outside of your body, to stretch and open your left hip. Repeat on both sides.

Cat-Cow

Cat-Cow helps move your spine through a healthy range of motion and reverse some of the movement patterns many of us fall into while sitting at a desk or riding a bike. Start on hand-and-knees, and go through several rotations of cat (arched back) and cow (swayed back). For best results, inhale in cow, and exhale in cat.

Hip Boxes

Sit on the floor with your legs bent at 90 degrees and feet planted just wider than your hips. Drop both knees towards the ground in the same direction, keeping your feet static. For best results, try to push your knees gently into the ground (if you can reach) during each repetition. Rotate knees to each side, left then right, for at least a minute—not only is it a good activation, but it will increase the flow of synovial fluid in your hip joints. The keys to this movement are a 90-degree knee & hip angle, static feet, and maintaining a tall chest position that faces forward.

Couch Stretch

This is another good stretch to address hip flexor tightness created by sitting at a desk or on a bike. Take a knee with your front leg at a 90-degree angle and your rear foot resting on the floor, or elevated on a yoga block, or a piece of furniture (this is the leg you’ll be stretching). Engage the glute of your rear leg to bring that hip forward aligning your pelvis. You should feel a stretch throughout your hip flexor and quad. If you don’t feel anything, make sure to tuck your tailbone, neutralize your spine and lift through your chest. Reaching your arm upwards on the same side as your rear leg will lengthen your side body to add depth to this stretch.