Exercising at home, or taking part in one form of exercise per day – whether that be running or cycling in your local area – is now a reality for the next few weeks.

There are so many options to simply keep fit, or maintain your fitness regime at home, and we’ve brought together some of the best workouts and tips to help you through the process.  Preparing for, performing during and recovering from exercise is still vitally important, which is why we’ve developed two new, exclusive home workout bundles to support you and your biggest organ – your body – during this period.

Find reasons to work out.

Right now, trusting in the process is key, as changes or big transformations might not be as fast as usual.

Whether you are exercising to tone up, lose fat, gain muscles, or simply to exercise your mind, it’s important to know why you are doing it. So often we get disheartened because we lose track of why we are exercising, and stop any activity altogether in favour of relaxing.

Working out doesn’t need to be physical

Working out helps to release endorphins, the happiness hormone, and improves your mental health. Whether you choose to go for a run (within the official governmental limits), follow a yoga class online, work out your abs and core, or put a sweat on with an at-home HIIT class, working out will always make you feel better, both physically and mentally.

In addition to this, our best tips to stay healthy during this unusual time are:

  • Drink a lot of water, at least 2 litres a day.
  • Stay active and work out from home.
  • Eat healthy and nutrient-packed foods, but don’t feel guilty if you indulge once in a while.
  • Stretch and allow for some time to relax, away from screens and your work-from-home space.

Find workouts that work for you:

We’ve put together three full-body home workouts for you that will get your heart pumping:

Workout 1

20x Mountain Climbers

10x Shoulder Tap Plank

40x seconds of 2x Squat Walks into 2x Squat Jumps

15x Glute Bridges (use weights if you have any)

15x Tricep Dips

10x Push-ups

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

Workout 2

20x Russian Ab Twist  (use weights if you have any)

10x Up-Down Plank

40x seconds Pulse Squats into 40 seconds Jump Squats

15x Glute Bridges  (use weights if you have any)

15x Tricep Dips

10x Narrow Stance Push-ups

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

Workout 3

20x V-sits

40x seconds Pulse Squats into 40 seconds Jump Squats

20x Lunges  (10 each side, use weights if you have any)

15x Tricep Dips

10x Push-ups

45 seconds Plank

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

We are very fond of weight workouts, if you can invest a bit more money into your at-home training. Weight training is extremely beneficial for long-term fat loss, muscle building, and general tone up. This set of at-home weights composed of cast iron weights, two dumbbells into a barbell perfect for varied full-body workouts.

A good and cheaper alternative to weights is a hip band. It adds resistance and difficulty to your exercises without breaking the bank.

The NHS also has varied resources to live better and healthier, including a series of 10-minute workouts, and short warm-up and cool-down routines.

One of our brand ambassadors, Prof. Greg Whyte OBE, is offering free access to his workout and nutrition platform, Better With Bean, during this lockdown period. Simply enter your email address in the pop-up window on the website and you’ll be sent a free access code to unlock free home workouts and recipe ideas.

Find products to help you work out better:

Bullet & Bone has put together two new, exclusive product bundles specifically designed for at-home workouts, depending on your exercises and training routine.

The #HomeWorkout kit includes a Muscle Activating Rub, a Cooling Recovery Body Wash, and an Intensive Care Foot Cream. This set has been designed to improve the performance of an at-home workout, based on core movements such as squats, mountain climbers, hip thrusts and push-ups.

The set is £22.50 with free postage, saving you an amazing £8.50.

For the at-home cyclists out there, we’ve got your backside covered with our #Cycling kit, including a Muscle Activating Rub, our famous Protect & Care Anti-Chafe Cream, and a Cooling Relief Freeze Gel.

This set is £29.99, saving you a whopping £10.

Remember, stay safe, keep your distance when exercising outdoors, and prepare, perform and recover with Bullet & Bone.

Isn’t vapour rub a mysterious product? From how to apply vapour rub to asking how its smell can be so pleasant and pungent at the same time, the ointment holds many questions. As athletes, we assume that we simply apply vapour rub to our chest and neck to clear our airways. As athletes, we are correct; but only partly correct. After reading these useful tips on how to apply vapour rub before, during and after exercise, you will carry vapour balm with you to every workout. It’s as useful as your Fitbit when it comes to improving your performance. Unlike a Fitbit, however, vapour balm will not break your bank.

APPLYING VAPOUR RUB BEFORE EXERCISE

Okay, I know I previously said that applying vapour balm is not only about slapping it on your chest and neck. It isn’t… but that doesn’t mean it’s not a useful way to apply vapour rub. Clearing airways before a run in cold weather or a match in the rain can increase your stamina and therefore your performance:

  1. Apply a penny-sized portion of soft wax into your hands and rub them together. Rubbing your hands together will warm the vapour balm up, making it more pleasant to apply.
  2. Apply the vapour rub to your chest and neck until it has all been absorbed.
  3. Go out and exercise.

Extra tip to apply vapour rub: avoid wearing baggy sports wear after application. Tight clothes will keep the balm close to your skin, making it last longer.

APPLYING VAPOUR RUB DURING EXERCISE

The mentholated scent of vapour rub is as good as coffee when it comes to increasing concentration and alertness. Imagine you’re in a crucial scenario – you’re about to shoot the score-deciding penalty or converting a try in the final of your table. You need a quick boost to help your performance. You simply apply vapour rub to your temples and wrists. You succeed. You can thank me later!

APPLYING VAPOUR RUB AFTER EXERCISE

Given the anti-inflammatory properties of Wild Mint and Eucalyptus extract, many vapour release balms are good at relieving the pain of sore muscles. Simply rub a penny-sized portion over the affected areas until it is fully absorbed. For the best results, follow this process after showering with a sport specific body wash to make sure muscles are fully relaxed and cooled down before your next workout.

It is one thing to know how to apply vapour rub specific to sport, it is a different matter to find a vapour rub specific to sport to be applied. We recommend Bullet and Bone’s vapour release balm. It is specifically designed to increase the alertness and concentration of athletes whilst also possessing a subtle fragrance.

The last time you were asked how to use body wash was probably when you were a child. Your parents were checking how far they had succeeded in training you in ‘real-life’ skills. Now as an adult, using body wash is second nature. We enter the shower, grab whatever is lying around, quickly scrub ourselves and then dry. Job done right? Job not done. What if we were to tell you that there’s a proper way to use body wash?

HOW TO USE BODY WASH: CHOOSING

With the variety of products in the market today, choosing a body wash to use that is right for you can be difficult. The best products are those that hydrate your skin. Look for products that contain softening ingredients, such as Oatmeal extract.

It’s also important not to use any products that are harmful to the skin.

HOW TO USE BODY WASH: APPLICATION

Unlike eating cake, when it comes to applying body wash, more is not better. In fact, when it comes to how to use body wash, it’s more like a Van Gogh painting: quality over quantity. Using too much lotion will dry out your skin and take away its natural oils.

When using the body wash, place only a small amount on to a flannel and scrub all over. Using a flannel is better and cleaner than using your hands.

HOW TO USE BODY WASH: WASH IT OFF

When it comes to how to use body wash, this step is carried out wrong more times than people inserting their USB sticks the wrong way round. Do not, I repeat, do not let the suds simply run off you. Instead, use a flannel to exfoliate your skin, making it feel softer and rejuvenated.

HOW TO USE BODY WASH: COMING OUT OF THE SHOWER

After coming out of the shower and drying off, your body will feel clean and refreshed. Many of you will go to the mirror, check yourself out, wink at yourself then get ready for the day ahead. Sadly, there is one more step, but a glorious one it is. To lock in the natural moisture of your skin, always apply a moisturiser liberally over the skin to keep it feeling fresh and healthy.

how to use body wash - bullet and bone recovery body wash

Bullet and Bone Body wash: Perfect for all sports activities.

As we mentioned earlier, there’s a large variety of body washes in the market today. Which ones are best?

Our recommendation is Bullet and Bone’s cooling body wash.

It contains all natural ingredients, which soften and rejuvenate your skin, leaving you feeling fresh and ready to go. The Bullet and Bone Body Wash is specifically designed for sportsmen of all types.