Quarantining at home doesn’t mean we can’t stay active. Team New Balance athletes share their go-to at-home workouts below.

Coco Gauff

Coco Gauff

@CocoGauff
Sydney McLaughlin

Sydney McLaughlin

@sydneymclaughlin16
Laura De Witte

Laura De Witte

@Lauradewitte
Lisanne De Witte

Lisanne De Witte

@Lisannedewitte
Ciara Mageean

Ciara Mageean

@teamnbmcr

Laura Philipp

Fastest time in an Ironman debut

@laura_philipp_tri
Laura Philipp

Laura Philipp

Fastest time in an Ironman debut

At-Home Full Body Workout

Equipment: Rubber mat, rubber band (optional)
Duration of workout: 20 min: quick start with mobility exercises, then 10 min workout, afterwards stretching

Mobility
  • Handwalk (1 min)
  • Downward facing dog (yoga) 30 sec
  • Sprinter + Rotation right (1 min)
  • Downward facing dog (yoga) 30 sec
  • Sprinter + Rotation left (1 min)
  • Workout (10 min): 45sec / Pause 15 sec / exerciseses with rubber band
  • Squats
  • Squat hold Abductor
  • Squat hold Abductor walk right/left
  • Squat Jumps
  • Fire Hydrant right/left
  • Bridging both legs
  • Bridging one leg right/left
  • Booty Lifts
  • Stretching (4 min)
  • Hurdle seat right/left
  • Hip stretching right/left

Sydney McLaughlin

Olympian & World Silver Medalist, 400mH

@sydneymclaughlin16
Sydney McLaughlin tennis stance

Sydney McLaughlin

Olympian & World Silver Medalist, 400mH

At-Home Full Body Workout

As a runner, strength and mobility are important for injury prevention. In this at-home workout, Sydney McLaughlin takes us through a full-body, body weight workout for runners.

The Workout
  • Start with cardio warm up – 10 min jog, bike, jump rope, etc.
  • Static stretching
  • Lower body circuit (body weight or resistance bands)
  • Balance work
  • Core circuit
  • Arms – pushups and triceps dips

Lisanne and Laura DeWitte

Lisanne, Dutch 400m record holder. Laura, European U23 400m Bronze medallist.

@Lisannedewitte @Lauradewitte
DeWitte Sisters stance

Lisanne and Laura DeWitte

Lisanne, Dutch 400m record holder. Laura, European U23 400m Bronze medallist.

Backyard Strength Training

Grab your sister, best friend or partner for this at-home workout sure to get your heart rate up. Brought to you by Olympian & European U23 400m Bronze Medalist, Laura De Witte, and her sister, Olympian and European Bronze Medalist over 400m, Lisanne De Witte.

The Workout
  • Full-Body Circuit
    • 20 Single Leg Jumps
    • 30 sec Russian twists
    • 20 sec One Lev V-sits (per leg)
    • 30 sec Bukovec
    • 15 Bent-over-row
    • 30 sec slam ball
    • 30 sec explosive push-ups
    • 10 Jumping lunges

NB Manchester track team

Ciara Mageean (1500m) and Jip Vastenburg (10,000m)

@teamnbmcr
Manchester Running Team

NB Manchester track team

Ciara Mageean (1500m) and Jip Vastenburg (10,000m)

The Workout

Jip and Ciara take you through a range of their home core stability exercises for middle and long distance runners. The exercises aim to increase your core and glute strength and also improve balance which are vital to improving your running economy and helping prevent injuries.

The Workout
    • Dead Bugs
    • The Plank
    • Side Plank
    • Single Leg Glute Bridge
    • Clams
    • Crab Walks
    • Single Leg Balance
    • Squat
    • Standing Stalk
    • Sit up into overhead press
    • Weighted Twists
    • Press up into side plank

Coco Gauff

Youngest Wimbledon Qualifier Ever

@CocoGauff
Coco Gauff tennis stance

Coco Gauff

Youngest Wimbledon Qualifier Ever

Outdoor Circuit

If you’re able to get outside, Coco Gauff shares a circuit workout that can be done in your neighborhood. Incorporating cardio, core work and strength training, this full-body workout can be done solo or with family.

The Workout
  • Start with cardio warm up – 10 min jog, bike, jump rope, etc.
  • Core Circuit
    • 25 bicycle crunches
    • 25 Russian twists (weights optional)
    • 10 up-and-down planks
  • Glute/Hamstring Circuits
    • 25 fire hydrants per leg
    • 25 donkey kicks per leg
    • 25 squats (weights optional)
  • Repeat above circuits three times
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