FREE HOME WORKOUTS | Stay healthy during Coronavirus Crisis

Now more than ever before, it is important that we take responsibility for our own health in order to protect the health of our society. Many people are choosing to stay at home now, distancing themselves from the public in order to calm the Coronavirus chaos.


People are staying at home because of workplaces and schools shutting down, team soccer training and games are being cancelled, gyms are closing and people are self isolating.


During your stay at home, it's important to stay healthy and active - this means you need to keep up the training, healthy eating, hydration and a good sleeping routine.

MAINTAIN YOUR HEALTH AND PERFORMANCE AT HOME.

My name is Lucas Kruel and I am the personal trainer of 60+ professional soccer players worldwide. At the moment, I am giving online training to all of my elite athletes who are in home isolation because of the coronavirus. This is a great time to work on functional performance and injury prevention while staying safe at home. Below are my top home workouts for you to do during this time.

Home Workouts: Benefits

  • Affordable - There are many free workouts on the internet and affordable online training available. This is great for people on a budget.
  • Flexible - You can train anywhere, anytime and for whatever duration at home. This is great for people who do not have a lot of time.
  • Zero or minimal equipment is needed - Depending on the workout, you can focus on body weight training and do not need to invest in other equipment.
  • Routine Breaks - Home Workouts are a great opportunity to move your body and give your mind a rest in between home study, work or chores.
  • Maintains Fitness - During the times where you cannot make it to the gym, home workouts are a great way to maintain your health and performance.
  • Safety - As you are not in contact with the public and areas such as gyms, you are exercising in a safe place during the coronavirus crisis.

Home Workouts: What you need

  • Water Bottle
  • Exercise Mat (Optional)
  • Music (Optional)
  • Intermediate and Advanced Workouts can add: Dumbells, Resistance Bands, Kettlebells, Swiss Balls (Optional)
  • Towel
  • Disinfectant/Cleaning Spray to clean equipment before and after training (Recommended)

Home Workouts: Trainings Tips

  • Set goals for your self isolation time - Think about what you would like to achieve over the next few weeks at home. Make a workout plan to achieve these goals. 
  • Schedule your training - It's easy to be lazy at home, so set an "appointment" to do your home training and reschedule it immediately if it does not happen. 
  • Challenge yourself - It's sometimes hard to push yourself during the workout without other people around you or a trainer. Ideas to combat this is to purchase an online training program, contact your friends about different training techniques, or search the internet for new workouts and exercises.
  • Stay motivated - If you find it difficult to motivate yourself to train, find out what gives you some energy. Maybe you need to eat something before training, listen to music, get a friend to text you encouragement or get into your active wear.
  • Learn my key training techniques to get maximum benefits while maintaining safety while you train at home.

Before you start...

  • What are your training goals? What do you want to achieve from training? (Learn how to enhance your chance of success with goal setting)How are you feeling? Are you sore, sick, feeling great, lots of energy? If you are not feeling well, it is recommended that you do not train and contact someone if needed. 
  • Are you prepared? Are you wearing comfortable clothes? Do you have a water bottle? Do you have the required equipment? Vamos!

Home Workouts: Warm Up

An effective warm-up is essential before every training! It sets the tone for the rest of your workout or game and it is the most important thing that you can do to maximise your performance. It prepares your mind and body for the hard work ahead and helps prevent injuries and soreness.


IMPORTANT INFORMATION:

- Suitable for all fitness levels

- 1 round

- Please go at your own pace and feel free to adjust the repetitions, execute the techniques slower or skip exercises that are too difficult


Home Workouts: Core Training

A strong core helps your body stay better aligned, improves back problems and decreases injuries, enhances your posture and even protects your inner organs! Strengthen your core with this 12 minute workout that you can do anywhere, anytime and without any equipment!


IMPORTANT INFORMATION:

- Suitable for all fitness levels

- 2 rounds

- Go at your own pace and feel free to adjust the repetitions, execute the techniques slower or skip exercises that are too difficult

- Try to maintain slow and controlled movements, flexed feet and a flat back


Home Workouts: Endurance and Power

Do you have 15 minutes to spare? Tone up your entire body, channel your stamina and explosiveness, and get creative with your training!


IMPORTANT INFORMATION:

- Suitable for Intermediate and Advanced athletes

- 3 rounds

- Go at your own pace and feel free to adjust the repetitions, execute the techniques slower or skip exercises that are too difficult

- Take care of your hips, ankles and knees during these exercises as it involves a lot of stability, coordination and balance


Home Workouts: Full Body Training

I will be answering highly requested questions about my training, athletic performance and experience with the professional football players... PLUS you get the opportunity to train with me! We cover the warm-up, full body exercises and a warm down. Vamos!


IMPORTANT INFORMATION:

- Suitable for all fitness levels

- 1 round

- Go at your own pace and feel free to adjust the repetitions, execute the techniques slower or skip exercises that are too difficult


Home Workouts: Cardio

A high intensity, heart pumping workout that I did at Udinese Calcio's stadium. I designed this workout for athletes with a short amount of time to train, or athletes who want to specifically increase their cardio respiratory, endurance and power!


IMPORTANT INFORMATION:

- Suitable for Intermediate and Advanced athletes

- 3 rounds

- Go at your own pace and feel free to adjust the repetitions, execute the techniques slower or skip exercises that are too difficult

- Make sure you are well hydrated and fed before and after the training


Home Workouts: Cool Down

A huge part about playing soccer at your peak performance is your ability to prepare and recover with maximum efficiency! With every athlete that I personal train, I incorporate some kind of dynamic and/or static stretching into our workouts. 


IMPORTANT INFORMATION:

- Suitable for athletes of all fitness levels

- 1 round

- Go at your own pace and feel free to adjust the holding times, execute the techniques slower or skip exercises that are too difficult

- The stretches should feel slightly uncomfortable, but not painful


Enjoy the home workouts as both you and the professional athletes are training alongside myself! If you are looking for more online workouts to optimise your performance, check out my training program now!


Make sure you are looking after yourself, your family, your friends and the citizens of the world by making responsible decisions about your hygiene and health.

If you have any questions about your home workouts, contact team@trustycoach.com or visit www.trustmycoach.com


Stay healthy!

Lucas Kruel 
Personal Trainer of the Pros - #TRUSTMYCOACH

NOTE: 

THIS #TRUSTMYCOACH GUIDE DOES NOT PROVIDE MEDICAL ADVICE

The information, including but not limited to, text, graphics, images and other material contained in this guide are for informational purposes only. The purpose of this guide is to promote broad consumer understanding and knowledge of various training and health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care providers with any questions you may have regarding a medical condition or treatment before undertaking a new fitness or diet regimen. Never disregard professional medical advice or delay in seeking it because of something you have read in this guide.

When doing the free #TRUSTMYCOACH Workouts - ensure you warm-up before and train at your own level and comfort. If you feel pain, dizziness or nauseous, stop training immediately.