#WorkoutWednesday – D1 Training x Hibbett | City Gear

There’s never been time to focus on your physical fitness than now! In addition to keeping your body strong, a good 15-minute full-body workout boosts your mental health.

Can’t get to the gym? No problem. And you can literally perform these exercises anywhere!

Hibbett | City Gear has teamed up with Coach DJ Taylor and his teammates from Hoover, Alabama’s D1 Training facility to bring you a full-body workout to rock your Wednesday.

Workout Routine Step-By-Step:

Block 1

• Knee Hugs: While standing with plenty of space around you, bring one knee up to your waist, balancing on your other foot. Pull the leg up tightly, pushing your other foot firmly against the ground. Alternate on the other side.
  • D1 Pro Tip: Don’t worry about speed. Focus on quality.
• Quad Stretches: Bend your leg at the knee, and bring up your leg behind your back, stretching out those quad muscles.
  • D1 Pro Tip: Add an arm reach up, alternating arms as you stretch toward the ceiling. This will help with balance. Use the arm opposite of the quad you’re stretching.
• Side Lunges: Keep both feet flat on the floor, stretching legs out and bending your leg at the knee, keeping your hips straight and body tall. If you’re used to more physical activity, add a little bounce to your movement. Alternate on the other side.
  • D1 Pro Tip: Keep your movement smooth to avoid overstretching or straining.
• Grass Grabbers: With one foot flat on the floor (or the grass), flex the other foot up, keeping the heel on the ground. Then, make a sweeping motion with your arms around the hip for a nice stretch. Alternate feet, gently elevating the intensity of the stretch as you move.
  • D1 Pro Tip: This move allows you to feel a stretch through your lower back and hamstrings. Make sure to perform smooth, sweeping movements.
• Repeat knee hugs, quad stretches, side lunges and grass grabbers.

Block 2

• Jog in Place: Keep a tall posture with your elbows and knees tight. Go for a light speed, 20 seconds. If needed, stop and grab a breath before the next set. If not, keep moving!
• Arm swing skip. Throw your arms back and forth in constant motion to activate your core.
• Repeat jog in place and arm swing skip.

Block 3

• Squats: Do 10 reps, keeping your feet flat, butt out and arms straight in front of you as you bend down.
• Inchworm: Start in a plank position, and move through the ankle, keeping your back straight and arms out as you walk into a standing position. Repeat twice.
• Lunges: Push solidly off that front foot while you push out your back leg and bend. Switch legs and repeat with six reps per leg.
• Pushups: Position your palms right above your shoulder blades, and keep your body tight. Do 10 pushups.
• Repeat squats, inchworm, pushups, squats, inchworms and pushups. Hold the very last pushup in a plank position if you can.

Core Block

• 6-Inch Holds: Make sure you emulate the trainer’s posture, keeping your hands under your hips and a straight back.
• Flutters: Flutter your legs in the same position as the 6-inch holds.
• Big Flutters: Open up your range for wider flutters. If you can, take your hands from under your hips and hold them out in a “victory” pose. If you feel strain in your lower back, replace hands under your hips.
• 6-to-12-Inch Holds: Move legs in that 6-to-12-inch range off the ground. Pause at bottom, 6 inches above ground and 12 inches at the top of the hold.
• Hold the World: Sit in a half-rocked position, legs slightly above the floor with your knees bent, and extend arms out like you’re holding a globe.
• Hold the World Bicycles: Now pedal while “holding the world.” Make sure you keep a bicycle form with feet suspended slightly above the ground.
• Russian Twist: Stay in the sitting position, legs crossed just above the ground, with prayer hands moving from side to side.
• Plank: Make sure your body is in line, with your bottom ribs angled down, hips up and elbows on the ground.
• Plank Leg Lifts: Remain in the plank position and alternate lifting legs.
• Plank Twist: Rotate your body from side to side. Keep posture and elbows in line with your shoulders.
• Lateral Knee Drop: While in the plank pose, bring your knee out toward your hip. Alternate legs.
• Crunches: Get in the crunch position with legs in the air. Protect your neck, and make sure your lower back is on the floor. Move straight toward the ceiling as you complete your crunches.

Workout Wardrobe Basics For Men:

Top: Soft, sweat-wicking and sleeveless — all the components of a top-choice workout tank. The Nike Dri-FIT Men’s Training Oval Tank works as hard as you do to keep you comfortable, dry and looking great as you make serious gains from home.

Bottoms: You need workout bottoms that move with your body and allow you to keep cool while you crush your reps. Nike’s Flex Men’s Training Shorts are lightweight and equipped with mesh side panels to encourage optimal airflow during your most intense workout routines.

Shoes: The Nike Renew Fusion Men’s Training Shoe blends stability, cushioning and durability for high-impact training sessions. These shoes’ midfoot lockdown, breathable mesh overlays, and sleek style make these kicks perfect for your Wednesday workout.

Workout Wardrobe Basics For Women:

Top: Fit to flatter your body, Nike’s Pro Women’s Swoosh Tank is as fashionable as it is functional. You’ll love the Dri-FIT technology’s ability to wick away unwanted moisture and the tank’s open-back design that lets air flow freely to help keep you cool during high-heat sessions.

Bottoms: We know looking cute without sacrificing comfort is important. Nike Women’s Tempo Printed Running Shorts check both boxes with their vibrant lime green or hot pink color schemes, breathable mesh side panels and slimming silhouette.

Shoes: You can’t go wrong with Nike Air tech. Pair that revolutionary cushioning system with ultra-flexible, featherlight Flyknit material and you’ve got a world-class sneaker: the Nike Air VaporMax Flyknit Women’s Shoe.

For more fitness-focused content, check out our full Unboxed Fitness category, and be sure to follow D1 Fitness Hoover and Coach DJ Taylor on Facebook and Twitter!