Take advantage of this period of confinement to carve out an athletic silhouette with the help of these applications for Android and iPhone offering physical exercises based on your body weight and easy to do at home.
The confinement imposed on all may prove to be more difficult for some to live with than for others. Seeing your outings restricted to one hour a day can indeed weigh on morale, all the more so for those used to more or less regular sports.
To experience this confinement as best as possible, why not try to do some sport at home? Many applications offer physical exercises to be performed without leaving your home, and without necessarily having any equipment. By simply using your body weight, and varying the exercises, you will be able to stretch your limbs and exercise certain muscles that you forgot to exist.
Discover three free applications to exercise without leaving your home and without equipment.
1. Freeletics
When it comes to sports at home and without equipment, Freeletics is a benchmark. Born in 2013, the application offers physical exercises to be done at home and based exclusively on the weight of your body.
Contrary to what one might think, if the application offers a paid premium version for workouts with personalized coaching, it can quite be used without a loose purse.
In its free version, Freeletics does not offer a tracked work plan. You will therefore need to show autonomy and determination since you will have to manage your training sessions on your own.
After having configured your profile and your goal, Freeletics offers many predefined exercise sessions, called Workout, which can be accessed at the top of the interface from the Explore tab.
These sessions can be filtered according to your level, the duration of the exercise or the part of the body you want to work. The duration and difficulty of each are also indicated. For each exercise that makes up a training session, Freeletics offers to watch a short video to help you understand the movements to be performed. Then all you have to do is jump in head-to-head by triggering the training via the Start button to start the session.
Throughout your session, the stopwatch scrolls, with the video of the exercise to be performed in the background. When you are finished with your repetitions, tap the screen to move on to the next exercise. Freeletics will give you a few cool downs to help you catch your breath.
- Download Freeletics Sports Coach for Android (Free)
- Download Freeletics Sports Coach for iPhone (Free)
2. Adidas Training
Acquired in 2015 by Adidas, the galaxy of Runtastic applications now proudly bears the name of the brand with the three stripes. Runtastic Training has become Adidas Training, and offers, more or less, a training method similar to that of Freeletics.
The application includes a paid premium offer (3 months free at the time of this writing) for those who would like to have coaching and a personalized training plan. But, again, it is quite possible to take advantage of the various physical exercises offered for free. To do this, you have to go directly to the Workouts tab where you will find suggested sessions responding to specific themes (less than 15 minutes, boosting your metabolism, with your family, etc.).
But you can create your own training program since the application provides access to around thirty exercise selections for all levels, as well as 190 exercises explained in video. Each of them indicates the parts of the body worked as well as the level of difficulty, and in the case of workouts, the duration of the session. Then all you have to do is start the session to start the stopwatch and connect the exercises and recovery periods.
- Download Adidas Training for Android (Free)
- Download Adidas Training for iPhone (Free)
3. Nike Training
Another leader in the field, the Nike Training application offers many workouts and physical exercises for everyone and for all conditions.
Unlike the competition which offers a premium paid offer, Nike Training is completely free. You will not be billed for any personalized program or coach. You won’t find ad banners scattered here and there, either.
Nike has opted for another much smarter option: integrate a tab allowing direct access to its clothing and sports equipment store in its application. A wise choice since users can explore the store and pay for their purchases without leaving the application.
But back to the main thing, training. They are accessible from the tab featuring a stopwatch and will offer suggestions on the home page that may be of interest to you.
You will also be able to browse the sessions according to the muscle groups to be worked, the type of preferred training, or even the equipment (even basic) that you have.
Nike Training leaves the choice to the user. The application also offers themed sessions (boost your morale, big training for small spaces, in shape in less than 20 minutes, etc.) if you lack inspiration.
All the proposed exercises are also detailed in video to help you make the right gestures and adopt the right postures. You can even take advantage of a personalized program, meeting your physical conditions, your goals and your availability, established over several weeks to achieve a specific goal. Add to that the ability to include your running sessions from the Nike Run Club app, and you’ve got one of the most comprehensive free apps out there.
- Download Nike Training for Android (Free)
- Download Nike Training for iPhone (Free)