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29 April 2020

Nomad’s 15-minute workout routine

Hey Ghosts,

Times are tough. Staying in shape while respecting confinement procedures can seem difficult. But we’ve got you covered: we’re sharing with you Nomad’s 15 minute apartment-friendly routine. This routine has been reviewed by our military advisors. If you have any pre-existing medical conditions that could put you at risk of an injury, please refrain from trying it out. Stay home, stay safe, stay fit.


Repeat the routine 3 times over, with increasing intensities:

  • MILD – Warm-up pace
  • INTENSE – Speed things up, without going overboard
  • INSANE – AS FAST AS YOU CAN

Always choose form over speed. If you start losing composure and precision in your movements, then it’s time to take a break.

Have a glass of water next to you for hydration, and a towel for the planks.


JUMPING JACKS30 seconds

Jump up and down, closing and opening your legs repeatedly. Your arms lift when you open your legs and come back down when you close them. Keep the arms straight, bend the knees slightly to land softly.

SQUATS30 seconds

Open your legs, not too wide. Bend your knees while pushing the butt back. Keep the back straight, and the knees behind the toes.

PLANK SIDE-CRUNCHES30 seconds

Get into elbow-plank position. Lift and bring your right leg to your right side, at the hip level, as if you wanted to bring your knee to your elbow. Bring it back down and alternate the with the left leg repeatedly.

MOUNTAIN CLIMBERS30 seconds

Get into the full plank position, with the arms straight. Bring your right leg to your right elbow, squeezing the abs to keep the feet from touching the ground. Then switch sides - left knee goes to the left elbow – and repeat.

HEISMAN30 seconds

Open your legs, bend the knees and lean slightly forward. From there, lift your legs right and left, jumping from side to side. Keep the abdominal belt tight, bend the knees to land.

HIGH KNEES30 seconds

Keeping the back straight, alternate lifting your knees to hip-level. Do not lean back, lift with your abs, use your arms for stability.

BUTT KICKS30 seconds

Run in the same spot, lifting your heels further back as if you wanted them to hit your butt. Keep the back straight, lean slightly forward.

PUSH-UPS30 seconds

Get into full plank position. Place your hands below your chest, at a distance slightly wider than your shoulders’ width. Then bring your chest down, 2-3 centimetres above ground, and back up. If you are new to push-ups, we recommend you start on your knees.

SKI JUMPS - 30 seconds

Bring the feet together. Bend your knees, push your butt back. From there, jump side to side, as if skiing down a slope. Keep facing forward at all time, do not twist. Jump from the bottom, use your arms for stability and impulsion.


Stretch for 1 minute and 30 seconds after completing the routine the third time. Focus on your legs and abdominal muscles.

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