Home News From Mattie Rogers T...

From Mattie Rogers To Paul Chelimo, Team USA Athletes Share Their Creative At-Home Workouts

March 20, 2020, 1:05 p.m. (ET)

Mattie Rogers competes at the 2019 IWF World Championships on Sept. 23, 2019 in Pattaya, Thailand.


Coronavirus has caused unprecedented changes to routines and habits for people all around the world. Gyms and training facilities have been forced to close across the country, but many Team USA athletes have continued to train amid the uncertainty.

Athletes have been sharing their at-home workout routines on social media and are starting a conversation with fans around ideas for how to keep fit while sheltered in place.

Below you can find tips, tricks and ideas to keep active while quarantined.

Download the Team USA app today to keep up with all your favorite sports, plus access to videos, Olympic and Paralympic team bios, and more.



Paul Chelimo, Track and Field



Hailey Danz, Paratriathlon



Brianna Decker, Ice Hockey


View this post on Instagram

Still getting some work in! #hockeyneverstops

A post shared by Brianna Decker (@bdecker1814) on


Robin Farina, Cycling



Jessica Heims, Para Track and Field



Brenna Huckaby, Para Snowboarding



Kaillie Humphries, Bobsled



Ashleigh Johnson, Water Polo



Cody Jung, Para-cycling


View this post on Instagram

Races cancelled! No work! ...Well not for the Jungs. We’re staying active, even in our own home. Now is a great time to focus on your physical fitness and mental health, especially if you are self quarantined and practicing social distancing (which you absolutely should be if it’s possible for you). There is so much we can still do within our own homes to enjoy life and stay healthy! Be creative! Earn that @netflix ! Also, thank you to all the healthcare providers, grocery store employees, and community officials who are on the frontlines providing us with services, products, and guidance in this crazy time. Oh and COVID-19 or not, @ev__jung is pushing our kiddo out any day now—your prayers 🙏🏼 are much appreciated! . . . . . @sdbcracing_mensteam @4iiiicom @tosisnacks @boscobikefits @bontcycling @daybydaycoaching @usparacycling @fitathletic #poweredby4iiii #4iiii #powermeter #2020 #roadtoTokyo #bont #racing #snacks #cycling #cyclingphotos #bikes #veganathlete #instagood #racing #FIT #HowdoyouTosi

A post shared by Cody Jung (@codydanieljung) on


Lia Neal, Swimming


View this post on Instagram

Get swole. 💪

A post shared by USA Swimming (@usaswimming) on


Jacob Pebley, Swimming



Tianna Bartoletta, Track and Field

Blake Pieroni, Swimming



Mattie Rogers, Weightlifting



Mikaela Shiffrin, Alpine Skiing


View this post on Instagram

With so many people in self-isolation right now, I’ve seen a lot of really cool workout ideas circulating online and on social media, and I thought I’d share the workout I did yesterday! Explanation below with substitution ideas (below, in comments) if you don’t have any equipment. Of course, every time you see a workout vid out there, use your best judgment on your own comfort level and ability. The most important thing is that everyone stays safe. There’s no need to get hurt at home doing any of these workouts, especially when hospital care and resources are so limited. With that said, enjoy! 🏋🏼‍♂️💪🚴🏼‍♀️ Set 1: -Bike intervals: 30 sec. hard, 20 sec. rest x 5-10 -90º/90º hip openers with activation x 4-5 per side -Plank row x 8 per side (try to keep everything solid, no twisting your hips or shifting weight) -Dead bug SLOW x 5 per side (count to 3 each rep, with or without weight) -Straight into full sit-ups SLOW x 10 (my strength coach would say “savor it!”, lower back to the ground slowly and with control, with or without weight) -Pull-ups x as many as you can do. (if you aren’t able to do one, you can use a chair to start at the top and then do slow-eccentric let-downs- try to count to 5 or 10 seconds as you let down.) -Repeat ALL 2-3 times Set 2: -Sideways monster-band walks with scapula-stabilization x15 steps each direction -Single-leg glute burners x 15 per side (with or without band, stand on one leg with slight knee flexion and extend the other diagonally backwards. Keep your lower back solid, the motion comes from your glutes/hips, not your back! Use a wall or pole etc. to assist with balance) -Body-weight overhead squats x 15 (with or without band) -Single-leg stair jumpers x 6 per side (drop down onto one leg fast, and then explode up from that same leg onto the step) -Double-leg continues stair hops x 10 (jump up and down on the stair continuously.) Optional bonus: -Handstand push-ups x 6 -Handstand walk-outs x 4 -Repeat ALL 2-3 times (substitution detail in comments) @oakley @adidas #HereToCreate #createdwithadidas

A post shared by Mikaela Shiffrin ⛷💨 (@mikaelashiffrin) on


Brad Snyder, Para Swimming



Maggie Steffens, Water Polo



Related Athletes

head shot

Paul Chelimo

head shot

Brianna Decker

Ice Hockey
head shot

Jessica Heims

Track and Field
head shot

Brenna Huckaby

head shot

Kaillie Humphries

head shot

Ashleigh Johnson

head shot

Cody Jung

head shot

Lia Neal

head shot

Jacob Pebley

head shot

Blake Pieroni

head shot

Mattie Rogers

head shot

Mikaela Shiffrin

Alpine Skiing
head shot

Bradley Snyder

head shot

Maggie Steffens

Water Polo
head shot

Tianna Bartoletta