World-class workouts you can do in your living room

World-class workouts you can do in your living room

Published by Dresdner Essenz on 14th Jul 2020

Many athletic events may have been postponed this year, but that doesn’t mean the world’s top athletes have paused their fitness routines. Many past and current world-class athletes have been virtually sharing their workouts with their fans, showing creative ways to stay active at home or outdoors during the summer.

Staying active, along with choosing products made with natural ingredients and practicing self-care, improves your overall well-being and contributes to a healthy holistic lifestyle. Here are a few of our favorite at-home workouts we’ve found, plus a few self-care tips you can incorporate to stay healthy this summer.

Sakura Kokumai: Balance and Stability

In April, Panasonic uploaded USA Karate Olympic Qualifier Sakura Kokumai’s Instagram Live series on their YouTube channel, where Kokumai shared with her viewers a few karate lessons focused on building balance and stability. Here’s one workout from her first lesson that helps strengthen your legs, improve hand coordination, and increase balance:

  1. Make sure you have plenty of room.
  2. Start in a front stance with your left leg out and right hand up in a punch.
  3. Look over right shoulder and spin, shifting your weight onto your front leg and bringing your arm in as you rotate.
  4. Complete the spin with your right leg out and left hand up in a punch.
  5. Repeat this move 5 times, continuing to alternate left and right stances.

Breathing also plays a large part in building balance and stability, and using aromatherapy with essential oils like spruce needle when practicing can help calm nerves and provide a feeling of being grounded. After following Kokumai’s routine, take a bath with Dresdner Essenz Active &Vital Sparkling Bath, made with both spruce needle and eucalyptus essential oils to revitalize your body after athletic activity, restore energy, and soothe spirits.

Kyla Ross: Core

2012 USA Olympic Gold Medalist and gymnast Kyla Ross shared with Play Equity Fund on Twitter her go-to exercise for working out her core. Here’s her simple circuit, made up of six exercises and a plank, that you can easily do in your living room. Repeat each exercise 10 times before moving on to the next, with the exception of the plank:

  1. V-Ups: Begin with a flat back with legs stretched out and arms stretched above your head. Bring your arms and legs together at the same time, making a “v” shape with your body, bending at the hips, then lower your arms and legs down to the starting position.
  2. Toe Touches: Begin with a flat back with your legs straight up and arms stretched above your head. Without moving your legs, bring your arms to your toes, making a “v” shape with your body, bending at the hips, then lower your arms down to the starting position.
  3. Leg Lowers: Begin with a flat back with your legs straight up and arms tucked under your tailbone for stability. Slowly lower your legs to the ground without touching the floor or lifting your upper body, and then slowly raise your legs back to the starting position.
  4. Tuck-Ins: Begin with a flat back with your legs stretched out and arms flat by your side. Slowly bend your knees inward towards your chest while raising your upper body towards your knees, creating a “tuck” position. Slowly lower your body down to the starting position without touching the ground.
  5. Heel touches: Begin with a flat back with legs bent and feet planted on the floor, and arms flat by your side. Slightly raise your upper body and alternate moving your core side to side, touching each hand to the heel of the foot on the same side. One left to right movement is one full heel touch.
  6. Russian twists: Begin with your body in a “v” position, with your legs bent and slightly raised off the ground and hands clasped together in front of your body. Alternate moving your hands from side to side to your outer thighs. One left to right movement is one full Russian twist.
  7. Plank: For a proper plank, keep your core and legs tight, hips lifted, and feet and elbows shoulder-width apart. Hold this position for 60 seconds.
  8. Complete this entire circuit three times.

It’s always important to properly cool down after a rigorous core exercise like Ross’s routine. To help your body relax, use Dresdner Essenz Detox Roll-on Body & Massage Oil made with green tea and seaweed extracts to clean your skin and soothe muscles after physical exertion.

Oliver Dingley: Glutes

Irish Olympic & World Finalist swimmer Oliver Dingley shared a few of his favorite glute exercises that help improve form, posture, and strength. Here’s the short work out you can do at home:

  1. Side leg lifts: Lay on your side, keep your toes touched, and raise and lower your knees for 20 seconds. Take a 20 second rest, and then begin moving your upper leg back to touch the floor and back forwards. Take a final 20 second rest, and then begin raising and lowering your leg, knee straight, for 20 seconds. Complete this full circuit again on the alternate side.
  2. Bridges: Begin with a flat back with legs bent and feet planted on the floor, and place you arms flat by your side. Slowly raise your hips off the floor to create a bridge with your legs, squeezing your glutes once you reach the top, and slowly lowering your hips back down. Continue for 30 seconds.
  3. Hip hinges: Stand with your feet shoulder width apart and knees slightly bent. Without moving your legs, move your upper body forwards and back for 30 seconds.
  4. Single leg deadlifts: Grab a household object, like a half-gallon of milk, to use as a weight. Standing with your legs straight, hold the weight in one hand. Keep the opposite foot planted on the floor and begin lowering your weighted hand to the ground, raising the leg on the same side straight behind you at the same time, and then return back to the starting position. Do this 10 times on each leg.
  5. Prone single leg lift: Start on your stomach with one knee bent at a 90-degree angle. Begin lifting your leg up at the hips, keeping your knee bent, and then lower back down to the ground. Do this for 30 seconds on each leg.
  6. Side leg circles: Lay on your side, keeping your bottom knee bent and your top leg straight out in front of you at a 90-degree angle to your body. Slowly begin rotating your straight leg in small circles clockwise for 20 seconds, and then repeat on the other side.

If you’re feeling tired and stressed after following along with Dingley’s glute routine, try soaking in a warm bath with Dresdner Essenz Deep Relaxation Bath Salt. Made with Melissa and lavender essential oils, this restorative bath salt helps to center and refresh your body and mind, and restore you inner balance so you can relax.

Post-Workout Recovery

Post-workout recovery is just as important as the workout itself to help prevent strains and allow your body bounce back quicker. Make sure you drink plenty of fluids, adequately stretch after each session, and take time to relax and unwind with a warm bath. Our Feel Naturally Healthy Muscle Therapy Bath Salt and Roll-on Body & Massage Oil are made with juniper and rosemary essential oils that provide soothing relief to muscles after physical activity, perfect for adding to your post-workout routine. To shop these products and more, visit our website at

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