Welcome to your Antara Strength Workout Guide
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 20-30 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
If you're ready for a bit more challenge and variety, you can use the filters to find workouts that suit your needs and level (otherwise, use the links listed below)
Select "Beginner" level
Select "No Equipment" (if applicable)
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
Basic Burner: 15 minutes: Low Intensity Endurance, No Equipment
A great everyday workout to build your fitness foundation
Drill Essentials - 15 minutes: Low-intensity, Endurance, Overall Fitness
A great workout to build your fitness foundation
Open Rotation - 15 minutes: Low Intensity, Mobility
An easy, safe workout that will help with range of motion
Wake-up call - 25 minutes: Mobility, movement, low intensity
A well-paced workout that focuses mostly on lower body and core
Ignition Points - 15 minutes: Low intensity, core strength, endurance
A quick, full body workout that’s a great way to start the day
Joint Mission - 15 minutes: Moderate intensity, active recovery
A good workout for sore-muscle days
Full Body Goal Crusher - 16 minutes, moderate intensity
A full body workout that will help build muscle and functional strength
Cristiano Ronaldo - Quick-Hit Lower Body - 20 Minutes: moderate intensity
A lower body workout with a quick intro video from the famous footballer
Runner Stability - 20 Minutes: Low intensity
You don’t have to be a runner to do this Core and Hip focused workout
Quick Butt Toner - 24 minutes: Moderate intensity
Lower-body endurance and hip strength are this workout’s focus
Floor To Core - 30 minutes: Low intensity
Core Stability, Hip Mobility, Range of Motion
Go, Rest, Repeat - 30 minutes: Moderate intensity
Core Strength, Full body endurance, mobility
Motion to Burn - 30 minutes: Low intensity, stability, mobility
Lots of stretching here, plus core stability and hip/spine mobility
Extra Workouts - Here are some short and easy workouts for of days that focus on Active Recovery and are great for sore-muscle days
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
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.
Opening time - 15 minutes: Low intensity; Active Recovery, Mobility
A great active recovery workout for when you want an easy win
Fresh On The Circuit, 15 minutes: Low Intensity - active recovery, flexibility
Emphasizes mobility and stretching - a good workout on days your muscles are sore
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 Beginner Workout Routine:
4x Week 20 minutes
15 jumping jacks x3
10 pushups on the knees x3
15 air squats x3
12 lunges each leg x3
45 sec wall sit x1
FAQ:
All this fitness language - "core," "functional strength," "active recovery" - is unfamiliar to me. How can I make sense of this?
It's easy: check out Antara's Fitness Glossary: an introduction to the world of fitness
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.