11/3/22, 12:44 PM Nomad’s 15-minute workout routine

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NOMAD’S 15-
MINUTE
WORKOUT
ROUTINE
29 April 2020
PLAY SHOP EXPLORE HELP

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.
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11/3/22, 12:44 PM Nomad’s 15-minute workout routine
Stay home, stay safe, stay fit.
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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.

PLAY SHOP EXPLORE HELP

JUMPING JACKS – 30 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.

SQUATS – 30 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-CRUNCHES – 30 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 CLIMBERS – 30 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
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11/3/22, 12:44 PM Nomad’s 15-minute workout routine
to keep the feet from touching the
ground. Then switch
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goes to the left elbow – and repeat. WILDLANDSPLAY NOW
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HEISMAN – 30 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 KNEES – 30 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 KICKS – 30 seconds

PLAY SHOP EXPLORE HELP
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-UPS – 30 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
bd i l l
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11/3/22, 12:44 PM Nomad’s 15-minute workout routine
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