Quick At-Home Activities with Chicago Run
While our youth and families are at home practicing social distancing due to COVID-19, Chicago Run wants to provide you with resources to stay healthy and active during this time. Please try these quick exercises demonstrated by our Coaches and Junior Coaches at home and have fun!
Star Jumps with Coach Katelyn
Today’s #AtHomeActivity challenge is star jumps. To do a star jump, start in a crouched position, feet together, and arms by your side. From here, jump in the air as high as you can, extending your arms and legs into V poses in the air. Land with your feet together, arms by your side. Repeat this motion 20 times!
Seal Jacks with Coach Marshal
Hey team, today’s #AtHomeActivity challenge is the seal jack! Place your hands in front of you so you’re clapping like a seal. Jump your legs out like a jumping jack and at the same time stretch your arms out wide. Complete this motion 15 times!
T-Rex Lunges with Coach James
Time to get prehistoric! For today’s #AtHomeActivity challenge we are going to do 15 T-rex lunges. Start standing with your feet shoulder-width apart. Put your hands up and make your T-rex claws. Step forward with one leg into a wide stance (about one leg’s distance between feet) while keeping your back straight. Lower your hips until both knees are bent at approximately a 90-degree angle. Stand back up, and then repeat the process, this time stepping with your other foot!
Burpees with Coach Matt
For today’s #AtHomeActivity, Coach Matt challenges you to hold a plank for 2 whole minutes! Planks are a great core strength exercise that help your spine and abdomen, and help you build a stronger posture.
Burpees with Coach Matt
#AtHomeActivity challenge: How many burpees can you do in 2 minutes? Challenge your family members or friends to see who can do the most. Follow along with Coach Matt as he shows us how to do a full burpee!
Bear Crawls with Coach Marshal
Hey team, Coach Marshal is going to show us today’s #AtHomeActivity challenge: the bear crawl. Stand up straight, bend down and walk forward on your hands and feet. Challenge yourself to walk on your hands and feet for 5 minutes indoors!
Spinal Rock with Coach Marhsal
Hey team, today’s #AtHomeActivity challenge is the spinal rock. Laying on your back pull your knees towards your chest. In this position, push your knees against your hands quickly to gain forward momentum and try to do a sit up at the same time. This will create a rocking motion. Challenge yourself to rock for 2-3 minutes!
Stairs Run #2 with Coach Veronica
Today’s #AtHomeActivity challenge: run or walk stairs for 10 minutes! Challenge yourself to walk or run up every other stair and run or walk down them, taking breaks as needed. If you don’t have any stairs, run or walk on a flat surface for 15 minutes instead.
Frog Jumps with Coach James
Let’s begin by standing up straight with your feet shoulder-width apart, squat down and touch your hands to the floor, then jump up as high as you can. Once you land, squat back down and repeat!
Let’s Run with Coach Marshal
For today’s #AtHomeActivity challenge, try to get in a few short runs/walks throughout your day. Can you do a total of 10 minutes today, broken into smaller chunks? Push yourself to run/walk a little faster than normal. Our suggestion: try five 2-minute runs!
Calf Raises with Coach Veronica
Stand on the edge of a step, sturdy box, or stand in place. Stand up on your tippy-toes so your heels are lifted up. Then lower your heels down so they are off the edge of the step, or back down to the ground if you’re on a flat surface. Repeat this motion 20-25 times.
Stairs Run with Coach Veronica
Today’s #AtHomeActivity challenge: run or walk stairs for 5 minutes! Challenge yourself to run up the stairs and walk down them, taking breaks as needed. If you don’t have any stairs, do the run/walk on a flat surface for 10 minutes instead.
Leg Ups with Coach Kayla
We’re going to be doing an exercise that really works our core, which helps us be even stronger runners! Follow along with Coach Kayla as she shows you how to do leg ups. Lay on your back with your shoulder blades off the ground and palms flat on the floor. Start with legs straight up in the air, then slowly bend them and straighten them, so they are hovering above the ground. Continue this 10 times!
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Plank Variations with Coach Darien
Follow along at home with Coach Darien for some different ways to do planks for today’s At Home Activity challenge!
Super Jumps with Coach James
For your super jumps, begin by placing your feet shoulder width apart and jumping up as high as you can. Make sure you land softly and lower your body into a squat. Once you’re standing up straight make sure your feet are shoulder width apart and repeat!
Superman Holds with Coach James
For your superman holds, begin by finding a flat surface and lay on your belly. Put your arms in front of you and try to keep them as straight as you can. Keeping your hands out in front of you lift up your legs and try to keep them as straight as you can. Try to hold your hands and feet up for 20 seconds keeping as still as possible.
Mountain Climbers with Coach James
For mountain climbers, begin in a push-up position. Bring your left knee towards your chest, then return to push-up position. Do the same with your right knee. Keep switching legs and try to add some speed!
Bear Crawls with Coach James
For your bear crawls, begin on all fours and lift your knees off the ground. Make sure your back is straight and keep knees and arms should-width apart. Move one hand and the opposite foot forward an equal distance. Repeat!
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Hallway Exercises with Coach Ryan
Don’t have time for a formal workout in your day? Coach Ryan will show you how to add exercises into your daily routine!
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Exercise on Laundry Day with Coach Ryan
Don’t have time for a formal workout in your day? Coach Ryan will show you how to add exercises into your daily routine!
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Balance While Brushing Your Teeth with Coach Ryan
Don’t have time for a formal workout in your day? Coach Ryan will show you how to add exercises into your daily routine!
Stretches and Deep Breathing
Stretch your arms and legs out so you look like a star ⭐️ Hold each of these stretches for 10 seconds:
Reach your right hand down to your left foot
Reach your left hand down to your right foot
Reach both hands to the ground between your feet
Work on your balance by lifting one foot off the ground at a time
Close your eyes and take 5 slow breaths, breathe in through your nose and out through your mouth.
Repeat these stretches 3 times, taking breaths in between each set.
Mountain Climbers with Coach Cicely
Hello everyone, Coach Cicely here from #ChicagoRun. For today’s #AtHomeActivity challenge, I’d like us to do a full body strength and cardio blast. We will be holding a high plank for 15 seconds immediately followed by 15 seconds of mountain climbers. Rest for 15-30 seconds and repeat. Have fun!
Push-ups with Coach Matt
Let’s see how many push-ups we can do in 2 minutes! In a plank position, keeping your arms under your chest and feet hip width apart, bend your arms down and push your body weight back up. Keep your back nice and flat!
Butt-Kickers with Jr. Coach Amy
Today we’re going to do 25 butt-kickers. For this, keep your feet shoulder width apart. Bend your leg back like you’re going to run but instead, kick your foot back as high as you can. Alternate between left and right legs.
High Knees with Jr. Coach Amy
Let’s do 25 high knees! Stick your hands out in front of you near your hips with your palms facing the floor. Bring your right leg up so that your knee touches your palm. As you bring your foot down immediately bring your left knee up to meet your left hand. Repeat this action alternating knees.
Lunges with Jr. Coach Amy
For today’s Chicago Run exercise, we’re going to do 20 lunges. Stand with your feet hip-width apart. Take a step forward with your right leg and bend it until it’s at a 90 degree angle. Then step back and repeat with your left leg. Make sure not to bend your knee too far!
Floor Ladder Exercises
Use tape to make a floor ladder on the ground with at least 5 boxes in a row. Here are some exercises to do with your ladder:
Hop with both feet together through the ladder boxes
Hop on one foot through the ladder boxes
Jump with both feet outside then both feet inside the boxes and make your way down the ladder
Run through the ladder
Burpees with Jr. Coach Martin
Today we will be doing burpees. I would recommend either doing reps or intervals of time. To start, stand up straight, then jump straight up with your arms towards the sky. Once you land, go down into a plank and do a pushup. Jump right back up to your feet and jump up towards the sky. Let’s do 10-20 of these to finish the week strong!
Lateral Seated Twists with Jr. Coach Martin
Today we will be doing lateral seated twists. Let’s aim to exercise for at least 30 seconds to a minute. Push yourself to go as long as you can! To do this exercise, sit on the floor upright, lean back a bit, raise your legs up and make sure you bend them. After you have the correct posture, hold both of your hands together and twist from one side to the other while engaging your core.
Flutter Kicks with Junior Coach Martin
Today we will be doing flutter kicks. For these, let’s plan on 3 sets of 15-30 second intervals, or more if that’s not enough for you! Lay flat on the floor and put your arms by your sides. You can lift your head up and look straight ahead or rest it down. After that, lift your legs up just a bit, then kick them up and down, side by side, while engaging your core.
Plank Leg Raises with Junior Coach Martin
Hey guys, it’s me, Coach Martin! Today we will be doing plank leg raises. Let’s aim for a set of 10-20 reps. Lay down on the ground and rest on your forearms. Make sure your arms are at a 90 degree angle and your body is in a straight line. Don’t bring your hips too high or too low. Raise each leg, one at a time, straight into the air, and switch!
Sit-ups with Junior Coach Martin
Hey guys, Coach Martin here! I’ll be leading the Chicago Run daily exercises this week. To start, let’s do sit-ups for 30 seconds to see how many you can do. Or you can set a goal such as doing 10 or 15 sit-ups without stopping. Lay flat on the floor and bend your knees so that they are in the shape of an upside down V, and fold your arms across your chest. Now engaging your core or tightening your abs, go up from the ground and then back down. Repeat until you reach your goal!
Spider Jumps with Coach Marshal
Let’s do 15 spider jumps! 🕷 For this exercise, bend down and put one hand on the floor between your feet. Use those leg muscles to jump high, landing back in the original position. Jump in place or around the room if space permits.
Power Jumps with Coach Veronica
Let’s do 25 power jumps! You can do these on any step up (stairs, curb, step stool). Stand with your feet shoulder width apart. Bend your knees and arms slightly. Jump up using momentum from your legs and arms. Step back down and repeat!
Surf Jumps with Coach James
Let’s bring the beach to our own living rooms! Let’s do 20 surfer jumps with coach James. To do a surfer jump, stand with your feet wide and your arms out like you are catching a wave on a surfboard. Bend down into a squat then jump in the air, turn 180 degrees, and land facing the opposite direction. Do the same thing again, switching your body from side to side