Doing the same workouts over and over can get really boring. Variety is important, so to avoid a numbing workout routine, you need to mix up the types of exercises you do. Not only does variety put an end to boredom, but it also works every muscle group in your body effectively.
It’s time to stop focusing on just one type of exercise. Instead of just doing yoga or running, it’s better to have a well-rounded workout routine. This collection of mobile apps from fitness software company Down Dog can help you create the ultimate, diverse weekly workout plan.
Yoga is an ancient mind-body practice that can improve your mental well-being, flexibility, and strength. According to an article in the National Library of Medicine, it also decreases stress, anxiety, and depression in women. Apart from that, yoga is a good way to familiarize yourself with the workout week.
The Down Dog Yoga app is awesome mainly because you can easily customize every part of your workout to suit your needs. You have the option to set the level, rhythm, voice, music, practice area, Savasana time and type of yoga. For example, if you want to improve your mobility, you should opt for the Flexibility Flow Vinyasa practice. The flexibility stream focuses more on standing stretches accompanied by gentle verbal instructions and music of your choice.
To download: Down Dog Yoga for iOS | Android (Free, subscription available)
It’s always a good idea to augment your workouts with a heart-pounding HIIT workout! Simply put, HIIT (High Intensity Interval Training) consists of bouts of intense exercise with a short period of rest. For the best fully customizable HIIT workouts, try the Down Dog HIIT app.
The app is a cinch to use, and it offers so much variety that you’re sure to find something you’ll enjoy. To start, choose a workout mix for the day. A few workout options include Total Body Shred, Six Pack Abs, and Leg Day. You also have the option of adding dumbbells to your workout if you have them available. Then go wild and choose the workout type, music, voice, video template, and whether you want to add a warmup or cooldown.
To download: Down Dog HIIT for iOS | Android (Free, subscription available)
Running is a popular form of cardio exercise with a ton of health benefits. It can burn significant calories, build strong bones, and it’s totally free. An article from the National Library of Medicine states that doing an exercise like running can boost your immune system.
There are various apps to make running more enjoyable, one of the best being the Down Dog Running app. Due to the app’s number of options, you can create a unique running workout every day. It’s up to you what type of training you want to do. You can base it on what you want to focus on or even the variation of the run. So on those lazy days, you can choose Outdoor Walk and Jog at the beginner level for an undemanding jog in Mother Nature with lots of breaks.
To download: Down Dog Running for iOS | Android (Free, subscription available)
During the week, there’s nothing like a rigorous barre workout to mix things up a bit. Barre is a combination of ballet, yoga, and Pilates, but don’t fool yourself into thinking it’s easy to do. The Down Dog Barre app offers beginner-friendly barre workouts that focus on specific body parts, such as thighs, glutes, and core.
Unlike the other Down Dog apps in the collection, this one doesn’t have as many customizable options. You can adjust the music, body part and duration of workout and interval. If you’re new to the barre, it’s best to start with a quick five-minute workout with 14 seconds of working time for each exercise. Keep your motivation to complete the workout by choosing the music that motivates you!
To download: Down Dog Bar for iOS | Android (Free, subscription available)
5. Prenatal Yoga
For those who are pregnant, using an exercise app designed for expectant mothers is ideal. Now, this Down Dog app isn’t for everyone because not everyone is pregnant, but for moms-to-be who want to stay active, yoga is a great option. According to a National Library of Medicine study, there are many reasons to try prenatal yoga, including higher levels of maternal comfort during labor.
The yoga sessions on the Down Dog Prenatal Yoga app are suitable for all trimesters of pregnancy. The app lets you change the difficulty level, pace, voice, music, and target body part of a workout. Prenatal yoga is central to this app, so the practices are tailored to the needs of a mom-to-be. As a result, there are sessions dedicated to the pelvic floor, the pubic symphysis, heartburn and acid reflux, or even labor preparation.
To download: Down Dog Prenatal Yoga for iOS | Android (Free, subscription available)
If you want to continue training and exercising regularly, it is essential that you remember to rest. One of the best ways to slow down and practice mindfulness after exercise is to meditate. Additionally, meditation also works well as an effective active recovery option. There are plenty of great meditation and relaxation apps available, but Down Dog Meditation is a strong contender for the best.
Just like other Down Dog apps, it’s so easy to use and customize to suit your own needs. Simply choose a meditation type, theme, voice guide, music, silence duration, and amount of guidance. For those who need help drifting off to dreamland, sleep meditation is a good option, especially paired with soothing background music. Additionally, you can choose mindful walking if you want to stay mobile while you reflect.
To download: Down Dog Meditation for iOS | Android (Free, subscription available)
Develop a well-balanced weekly workout routine
Doing different exercises throughout the week makes your workout routine engaging and fun. Even better, the variety ensures that you target all of your muscles equally while giving each of them proper recovery time.
An interesting aspect of the Down Dog app collection is that you can count all of your workouts and workout history across all apps. Additionally, you can connect the apps to Google Fit and Apple Health. Your training schedule needs to be changed, and Down Dog apps can help you get started from the comfort of your own home.