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3 Months Foundational Antara Strength Workouts
3 Months Foundational Antara Strength Workouts

Brief descriptions and links to Antara's Foundational 3 Months Target Strength workouts

Antara Health Navigation avatar
Written by Antara Health Navigation
Updated over a year ago

Welcome to your Antara Strength Workout Guide

  • These workouts are designed to build your fitness foundation by improving your mobility, flexibility, and functional strength

If you haven't already, Antara recommends downloading the Nike Training Club App

  • Nike is a huge company, and whatever else they are about, they have built an amazing fitness app full of great free workouts and fitness resources

YOUR 3 MONTHS STRENGTH GOAL: Work out 3x per week for 10-15 minutes

Below are links to Nike Training Club App workouts that you can mix and match to reach your strength goal. Try doing more than one a day. (These workouts are a great way to start the morning or take a quick fitness break from whatever you're doing during the day.)

  • These workouts do NOT require any equipment

  • Please remember to share your activity log with your Health Navigator on a regular basis

IMPORTANT DISCLAIMER: If a particular exercise doesn't feel safe or causes sharp pain, stop doing it! Do not push yourself into pain. Workouts should feel good and be fun (although a little muscle soreness the next day is perfectly normal).

  • If you can't or don't feel comfortable doing a particular exercise in a workout, do something safe instead, or else rest until the next exercise comes up

Links to Nike App Workouts

  1. 7 minute Total Body Desk Detox: Low Intensity, No Equipment, Flexibility, Mobility

    • A quick, easy, end-of-day workout to help with long hours sitting at work

  2. Active Recovery Mobility - 8 minutes: Low Intensity, Stability, Range of Motion

    • Want a workout you can do anytime in under 10 minutes? This is the one!

  3. Basic Burner: 15 minutes: Low Intensity Endurance, No Equipment

    • A great workout to build your fitness foundation

  4. Drill Essentials - 15 minutes: Low-intensity, Endurance, Overall Fitness

    • A great workout to build your fitness foundation

  5. Fresh On The Circuit, 15 minutes: Low Intensity - active recovery, flexibility

    • Emphasizes mobility and stretching - a good workout on days your muscles are sore

  6. Open Rotation - 15 minutes: Low Intensity, Mobility

    • An easy, safe workout that will help with range of motion

  7. Opening time - 15 minutes: Low intensity; Active Recovery, Mobility

    • A great active recovery workout for when you want an easy win

  8. Wake-up call - 25 minutes: Mobility, movement, low intensity

    • A well-paced workout that focuses mostly on lower body and your core

If you cannot or do not wish to download the Nike Training Club App:

  • Feel free to use a different fitness resource (but please do let us know which you've chosen)

  • Or you can do the following routine 3x week:

Antara 3 Months Foundational Workout Routine:

  • 3x Week

    • 10 jumping jacks x3

    • 10 pushups against the wall x3

    • 10 air squats x3

FAQ:

All this fitness language - "core," "functional strength," "Active Recovery" - is unfamiliar to me. How can I make sense of this?

What should I do if I feel sharp pain or am otherwise injured?

  • Some soreness is very normal. It's sign your body is getting in shape. But if you feel sharp pain or serious discomfort, then contact your Health Navigator, who will help you assess the situation and determine what treatment may be needed.

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