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
What you need
Trainings Tips
Before you start...
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
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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
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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
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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
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WANT MORE? Take the Fitness Test - How Strong Are You?
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
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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
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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.