Outdoor Sports - Surviving COVID-19 in shape despite winter & lockdown - Part 2

Due to the restrictions of the Corona pandemic, the use of gyms is currently impossible in many places or sports are only possible outdoors and during the day. However, as there are numerous alternatives, Supz presents two sample workouts that can also take place without a sports facility. One of them is for those who like to exercise outdoors in the fresh air, the other is intended as a home workout in your own four walls. 


Two new Supz training videos for outdoor sports

In our last blog article the benefits of exercise and the health benefits of outdoor sport - especially in this pandemic period - were highlighted. The advantages and disadvantages of outdoor and indoor workouts were addressed. Now a training programme for each of the options is presented in a video. This way, the exercise execution can be optimally presented and everything that needs to be taken into account can be better visualised.


The perfect warm up for outdoor sports

The warm up is an important part of the training. Especially when doing outdoor sports in winter, the body should not lack a full range of motion. Static stretching exercises are less recommended, but dynamic mobility exercises are. They prepare the body optimally and specifically for active exercises with full range of motion.

The Supz Mobility Routine is therefore suitable as a warm-up - check it out right here on YouTube!


Outdoor Workout mid-level - advanced:



Indoor home workout low-mid-level - advanced

With the home workout, the focus is more on conditioning instead of outdoor sports. The exercises are performed in a controlled manner, but as quickly as possible. In contrast to the outdoor exercises, no repetitions are counted, but the training is timed. Each exercise is performed for 30s, if possible all eight exercises are performed directly one after the other without a break. If this is not feasible at first, a 15-45s rest can be introduced after each exercise (as needed). After the 8 exercises there is a 90-150 second rest - again, depending on fitness level and need. Women tend to need fewer rests than men. 4-6 rounds are completed:

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