I love playing a game where the stakes are high and the wrong move might spell instant doom. I also like games where the whole goal is relaxing and vibing out. Slaying a demon overlord with a questionably-spelled name doesn't always need to be the goal. Maybe you just want to tend the perfect plot of farmland or go fishing with some online pals. When you finish for the day, it's reasonable to want to take a breath and enjoy a moment without pressure to do anything else.
How do you translate that feeling into a fitness routine, though? Programming heavy-duty workouts themed to adventure games and RPGs makes sense. What would a cozy game-themed workout look like? We took that problem to our personal trainer, Tyler Buckingham who reminded us you don't need to chase a personal best every time you're in the gym. Sometimes, you just want to set your body up for success on your more intense days. Brought to you by Anytime Fitness, today's Train Like You Game is all about getting in a recovery flow. In addition to the exercise, Buckingham will give you a smoothie recipe that will provide the right nutrition to fuel your life. After all, there's nothing cozy about being hungry.
The Train Like You Game cozy workout
This recovery flow should last between six and 10 minutes. Don't feel like you have to rush through any of it. Take your time, and enjoy the feeling of your body coming to life. It's short enough to use as a warm-up or cool-down for your regular exercise routine at Anytime Fitness. You can let it be the thing to get you moving at the start of your day. There's no wrong way to use it.
This workout is low impact, so you can do it daily or every other day. Use a yoga mat, if you'd like to be gentle on your knees. If you're looking for something a little more strength-based, you can add ankle or wrist weights. That's not necessary, though. The only thing that's necessary is that you get moving.
Kneeling forward and backward lunges x 6–8 reps per side
After a long week sitting in front of a desk (for work or for pleasure), activating the lower body will make you feel so much better. This exercise is excellent for improving the range of motion from your ankles to your core. Go nice and easy, opening up your hip as you lean forward, then rock back for a gentle stretch in your glutes, hamstring, lower back, and even down into the calf. "When you get to the final rep, bring those arms overhead for a big lunging stretch for 15 to 30 seconds," says Buckingham. Open up that trunk and let some space in.
Child's pose into gorilla push-ups x 10 reps
In the gym there's nothing cozier than child's pose. You'll lean back into your hips, improving your overall mobility by taking pressure off your back and opening yourself up. Keep those knees nice and out to the side when you're leaning back, and then press through your feet and shift up into the push-up position. "This showcases your upper body control while simultaneously improving the range of motion in your shoulders and chest," says Buckingham. "You can keep your knees off the mat or on the ground. Just do what feels good. Exercise should feel good." Finish this with 15 to 30 seconds of child's pose, really letting your back and hips reset.
Side-to-side sumo squats x 10 reps
Like a lot of cozy games, this exercise looks simple but is deceptively deep. Buckingham doesn't want you to rush through it, though. "You’ll want to get into this position slowly, as the pelvis and groin can often be overlooked, but this exercise will bring back their usability and improve performance throughout the body."
Sumo squat one-sided knee rotations x 10 reps per leg
You'll go from the side-to-side squats right into these knee rotations. For this exercise, we'll be channeling the coziest of amphibians. "You'll feel a bit like a frog from this position," says Buckingham. "Use your hands in front to help provide a little balance assistance as this can be quite the hip opener." The goal here is not to have ultimate mobility or flexibility. Instead, we're just trying to "oil up" our joints and help them move a little better, improving our recoverability.
Sumo stance inchworm walkouts with rotational toe touches x 10 reps
We're wrapping up the recovery flow with another great exercise that incorporates a little bit of everything: shoulders, arms, spine, hamstrings, back, core, ankles, and a whole lot of focus. Go nice and slow here (no one wants a head rush!) as you walk your hands out in front of you to a tall plank position. Then take one hand and reach for the opposite ankle as you pike your hips up toward the ceiling, switch hands and do the other side, then walk yourself back up to a standing position.
Now that you're done with the exercise, you've probably worked up a bit of a thirst. Luckily, Coach Buckingham has a smoothie recipe that'll quench your thirst and help you refill your heart containers.
The strawberry-banana nutrition recharge smoothie
2–3 cups strawberry and 1 banana – These deliver the carbs you need for the energy that will keep you going after any workout.
2 scoops protein powder (your choice of flavor) – Repair the muscles you just broke down with a couple of servings of much-needed protein.
1 serving chia seeds – These deliver healthy carbs, dietary fiber, and healthy fats that give you the long-lasting energy you'll need when your carbs have already been broken down.
1 serving essential amino acids – Since these can't be produced by the body, they have to be consumed through diet. An amino acid supplement helps make sure we get enough to optimize our body's output.
1 serving creatine – Not only has creatine been shown to improve athletic performance, but research suggests it can help with brain function, accelerate muscle growth, and reduce fatigue and tiredness.
Do you have more questions about nutrition? Anytime Fitness will provide a free fitness consultation for new members to help you build a personalized plan with science-based training programs, nutrition guidance, and recovery insights. Remember, not every workout needs to be aggressive. You can get just as much done by going at a pace that's sustainable, reasonable, and yes, chill.
