Disclosure: I’m sharing these resources because I want to encourage you to STAY HOME. The links provided below are not affiliate links. I am a paid subscriber of some of these services, but I’m not getting any kick-back or brownie points or whatever for sharing about them. I have not excluded services I haven’t tried.
As of Wednesday last week, I was kinda non-plussed about people fleeing the gym. For one, COVID-19 isn’t transmitted through sweat. For two, at least at a gym I have access to wipes (unlike at the grocery store). Here’s the thing though, if you are going to go to a gym–and really, you shouldn’t–“be under no illusion. These are places where germs and bacteria of all kinds can thrive[.]” That’s true of the gym, that’s true of your CrossFit box, that’s true of every flavor of studio from aerial to zumba.
(By the way, have you seen my two prior posts? Here’s an easy click-through: (1) Don’t Panic, Do Act Responsibly. (2) A Practical Guide to COVID-19.)
Initial steps are NOT enough to protect you. My inbox has been aflutter with emails during the past week, promising extra deep-cleaning of the studio, asking people to bring their own yoga mats and props (offering discounts to help people acquire these), limiting class size, spacing the in-use reformers and megaformers further apart, and more. It is really tough for a small business to close, especially when they have staff and teachers they are worried about. But these measures are not enough, and even the ordinarily irrelevant Yoga Alliance has recommended studios close.
Using lots of wipes is NOT enough. As you should know, the COVID-19 virus is primarily spread by “droplets.” Like when a person who has the virus coughs. Here’s what we know:
- Asymptomatic people can spread the virus. This means you can give the virus to other people before you know you have it. It takes 2-14 days before you start to show symptoms.
- Best practice is to stay 6′ away from others. This is an OSHA recommendation (see page 7).
- We don’t know how long COVID-19 remains in the air under normal conditions.
- We don’t know how long COVID-19 remains alive on hard surfaces (machines, dumbbells, etc. that are not cleaned after exposure). Some articles are guessing 3 days, but that might be optimistic; other viruses in the coronavirus family can last up to 9 days.
Today I’m focused on streaming fitness. That’s anything online, or available via Roku, Apple TV, Chromecast, Amazon Prime or Amazon Fire. (Initially I said I wasn’t doing apps, but some streaming services are also apps, so…yeah, I started to add them in.)
Support Small Businesses First
Yes, there are some large corporately-structured gyms and studios. Please remember that many of these that you see as “big corporations” are actually franchises–meaning your local location is owned by an individual member of your community (or a small business). I am not personally familiar with what type of financial assistance or relief is available to franchisees, but I do know that many of them will be forced to shut their doors.
Speaking of shutting their doors, yoga and fitness studios are taking a hit. If your local studio is closed, please support them if you can. This means (1) supporting and sharing any online offerings, and (2) keeping your membership active, even if there are no classes to attend. If you’re taking a hit financially and can’t afford to help, no worries. If you’ve got $5 or $20 and appreciated the option, please support your local and other small-businesses.
Free Options on Social
Instagram. Update (April 20): I cannot believe I didn’t include Instagram when I first write this post about a month ago. If you are active on Instagram, go follow the fitness studios, types, and brands that interest you most. Many are using Instagram Live to broadcast workouts from 10 minutes to 60 minutes long. Check out Flex & Flow, ButiYoga, and Modo Yoga, all of which go live on a pretty regular basis. Some studios (like Modo and its affiliates–like Modo Yoga Portland) post the daily schedule in advance. Others seem to just throw up a class here and there–but if you are following them, Instgram will notify you when they go live. If your local studio is doing this, please throw them some dollars if you are able? It helps to keep the lights on and keep their instructors paid.
YouTube. Since anyone can post here, the workout options are definitely a mixed bag; some are clearly trained exercise professionals, others are scary and dangerous. Most of the trainers and channels you’ve heard of (PopSugar fitness, Leslie Sansone, Les MIlls, anyone who has released a DVD series) have a decent offering from 10 to 60 minutes. Yoga with Adriene is a popular channel with good instruction and lots of options. Redefining Strength has shorter videos that focus on technique.
Facebook. If your local gym or studio has a facebook page, they might be using the “facebook live” feature to stream classes. These are generally also available as recordings.
Glo.com (formerly YogaGlo). An offering of some free yoga, pilates, and meditation: https://glo.com/FromOurHearts
Free and Low-Cost Options (That I Know Exist)
Please Donate to Local Studio Offerings if You Are Able
Below are the free and low-cost options I am aware of as of Monday, March 16, 2020. If you know of others, please leave a comment. Due to my current schedule, I can’t promise to keep this updated. (I’ve been lightly-updating. Seriously, not enough hours in the day.) Currently I’ve identified my faves, and listed everyone else in alphabetical order (or close to it).
Small Studios/Local Fitness
Flex & Flow. This is a locally-owned yoga and HIIT studio in Portland, Oregon. During the closure, they are offering free livestreams via Instagram. Please donate if you can to help keep the teachers paid and the studio open. https://www.fitapproach.com/ffy for details BTW: my friends own this studio, and while I’m not a member, it’s a Top Pick.
The Bhakti Shop. This is another Portland, Oregon studio. Online recorded classes are $3 (that’s right, Three Dollars) or $15 for a month subscription. Check out their portal. They are also working to livestream their classes, and you can learn more about that over here. Finally, download a 3 minute meditation here.
The Craft of Teaching Yoga/Yoga with Adrienne. Free online rituals. The first one is Wednesday March 18; follow them on Instagram and Facebook to find out about future options.
Derek Beres yoga. Equinox is closed, and Derek is offering live stream classes on his YouTube channel. Classes are free, donations are appreciated. Please find more details, including a schedule, here: http://www.derekberes.com/yoga/
Get creative. You do not need any gym, studio, or streaming service to get your workout on at home. Running on the Fly has some suggestions for you!
Hot Pot Studios. This is a locally-owned dance studio in Sacramento, CA. They currently have a dance class scheduled for Wednesday March 18 at 7:45 pm PDT. Here is their message: “Hey Y’all believers in Science who are staying home: We are getting our Dance Party on with an anti apocalypse I.T.S. Jam! @sarah_unmata Has set up the Virtual Classroom Join Sarah & April Via Zoom Classroom on Wednesday 3/18 $10 for one hour of Dance 7:45pm pacific time via PayPal Sign up by pm [see facebook link] or email April hollon verbatim at gmail dot com Where’s the money go? To cleaning supplies and the utility bills, helping the studio survive the social distancing. https://www.facebook.com/hotpotstudios/photos/a.150142574997245/3122173151127491/?type=3&theater
Love Hive Yoga. This is a locally-owned studio in Portland, Oregon that has responsibly shut the doors temporarily. Please check their website for updates on streaming classes and how to support them, and enjoy free videos until they can stream: https://www.lovehiveyoga.com/
Now Foods Ambassadors. NOW has compiled a range of workouts from their wellness ambassadors. You can find the collection here. All free. I’m generally a huge fan of Now Foods for making high-quality products at a reasonable price, and for supporting fitness challenges by Sweat Pink.
Soul Yoga. This is one of those small, local yoga studios that is closed. Like many studios, it is trying to jump online as fast as possible. Classes are free, but how about throwing in a donation so they can stay in business through this? https://www.soulyogafenton.com/online-content
Tiffany Gustafson. What does a trainer do when you can’t train in person? Hop on a virtual platform and offer affordable group training. Here are two offerings: https://www.lubbdubb.io/class/hiit-it-and-quit-it-30-minute-workout/LXw1h7Dt9 https://www.lubbdubb.io/class/strength-circuit/LXw1h7Dt9 All class times are PDT. Can’t make these? Follow Tiffany on Instagram.
The Yoga Space. This is a locally-owned studio in Portland, Oregon. They will be offering livestream classes at theyogaspace.live This is being offered as a free gift to the greater community for the first few weeks, and then will be made available as a benefit for members and for individual class purchase. Confirmed classes so far are Tuesday, 4pm PDT (Vinyasa with Allison Duckworth) and 6pm PDT (Intermediate Vinyasa with Ian LeMasters). The Yoga Space is posting updates on their Instagram account @theyogaspace
General Online Resources
Below are a list of general online options to get your sweat on. Not all of these have a special deal going on, but they do have a free trial period. If you are clever, you can work out for free for quite some time before you commit to just one. These are presented in no particular order. If you usually support a local studio please go back when the threat of COVID-19 has passed!! Please note that streaming services sometimes offer coupons, discount codes, or other deals (e.g. subscribe for a year and save). I don’t have all that information for every service 🙂
Athletes for Yoga. In addition to the 14-day free trial, Athletes for Yoga is offering 50% off your first month. Essentially, you get 6 weeks for like $5. Here’s how to do it: go to athletesforyoga.com Use code HOMESTUDIO when you create your account. In addition, there’s a free recovery meditation here: https://video.athletesforyoga.com/videos/recovery-visualization A Top Pick (I’m a member) for always unwinding my hips when I need it!
BUTI Yoga. This is not your mama’s yoga! Yoga with dance and other movement. Offers a 14-day free trial. Regular price is $39.99/month or $399.99/year. butiyoga.vhx.tv I wasn’t sure whether to put this under yoga or dance….
CorePower. This studio chain has an online service called CorePower On Demand. Regular membership is $19.99, though CorePower studio members have free access. A selection of classes are available for free each week.
Down Dog App. All of their programs are free until MAY 1 (extended from April 1). Programs are free for teachers and students (K-12 and college) until July 1. Programs are also free for healthcare workers until July 1. More information on the website. https://www.downdogapp.com/
Gaia. Offers a 1-week free trial. Regular price is $11.99/month. If you choose an annual membership, you pay $99 each year ($8.25/month). Gaia also offers a “Live Access” option at $299/year (or $24.92/month) with online workshops, live chats, and other benefits. Like Glo, there are lots of big-name teachers here. www.gaia.com
Glo.com. Formerly known as YogaGlo. Offers a 15-day free trial. Regular price sis $18/month when you register through glo.com or $22.99/month if you register through the Glo app (because then iTunes manages the subscription); you get the same content either way. Hosts a number of big-name/famous yoga teachers. www.glo.com
ROMWOD. Not technically yoga, but this seemed like the most appropriate category. ROMWOD means “range of motion workout of the day.” These are videos targeting range of motion, recovery, and strength. Free 7 day trial, regular price $13.95/month. (There is also a slightly more expensive “affiliate” membership option that allows for group streaming.)
Stretch Lab. This isn’t yoga at all, it’s literally stretching. Since it isn’t practical to have one-on-one stretching right now, and group stretches are also off the menu, they’ve moved to the Stretch Lab Go Facebook page. Follow the page for information on virtual events, and get your stretch on–some sessions are just 10-20 minutes. A strap and foam roller will be handy, if you have them.
Strala/Tara Stiles. If you’re not familiar with Strala, it’s like yoga with more emphasis on the movement in your body than the yoga poses. The library of free practices has meditation and movement. In addition, Tara is offering 50% off all classes. class series, and at-home retreats through the end of March. Use code PRACTICENOW at check-out.
Y7. This is a relatively new corporate yoga brand. They have both live and recorded classes available on Y7 Online. There is a 7-day free trial, after which membership is $16/month.
The Yoga Collective. Offers a 15-day free trial. Regular prices is $15/month. www.theyogacollective.com
Yoga Download. If you go to the site a pop-up will offer you a free video. Unlike other sites, some of the Yoga Download classes are available to download, not stream. That means you get to keep them even if you cancel your subscription. Regular pricing is $12/month (2 downloads, unlimited streaming); $18/month (unlimited downloads); $120/year. They also offer 3-month and 6-month options. Easy to sort classes by style.
Yoga International. Offers a 14-day free trial. Regular price is approx. $20/month, though you can save up to 50% by paying for a year in advance. www.yogainternational.com
Peleton. I’m told the app is now free for 90 days (thanks, Jennifer!) for everyone, if you sign up by April 30. The app has a variety of classes, not just those for cycling, and not just those using a bike. There are now strength, yoga, outdoor running, etc. Here’s the website.
The Sufferfest. AltRed is sponsoring an additional free month. The Sufferfest is primarily a training tool for distance cyclists, but there are also a bunch of other videos including strength training and yoga for cyclists. To access a full six weeks, first download The Sufferfest. Then create your account to start your 14-day free trial. Next, go to Settings > Manage Subscription and choose the monthly subscription option. Enter promo code ALTREDSUF30 to get a free month (in addition to the 14-day free trial). Wile you do need to enter payment information for the code to activate, you won’t be charged if you cancel before the end of your free month (which is really six weeks).
Train Right. In exchange for your email address, you can get access to 20+ training workouts (some of which were originally released on VHS, so be nice when you see they look “dated”). https://trainright.com/products/video-downloads/
Barre-style and Pilates-based workouts
Ballet Beautiful. One of the more expensive options, but rooted firmly in ballet (not “fitness”). This is the site of the professional ballerina and trainer who worked with Natalie Portman for Black Swan. There is a two week free trial, using code 2WTRIAL. (If you can’t make it work, try Instagram or Facebook, where they are running an ad for a 15 minute download class for free, and the two week free trial.) You you can get a discount on your first month with the code on the website (currently BBMARCH20). Regular price is $39.99/month. balletbeautiful.com
Barre3. I have a soft spot for Barre3 as it was created by a Portlander, who was affiliated with YogaWorks, and (most important!!) is a body-friendly, anatomically sane barre workout. You don’t need a barre to do the home workouts, though some incorporate small hand weights and props. If you’ve never tried it, there is a YouTube channel. The streaming service at barre3.com/trial for a 15-day free trial. Regular price is $29/month.
Blogilates. One of the original online Pilates workouts (and an app), still free. Sign up for Cassie’s email list to get a monthly workout calendar. She’s also made a special 14-day quarantine workout. Most of her videos are on the Blogilates YouTube channel as well.
Physique 57. You may have seen Physique 57 studios, or perhaps you caught the DVD package back in the day. Now they offer a streaming service with new classes added weekly. Offers a 7-day free trial. Regular price $24.99/month or $249/year (essentially 2 months free). ondemand.physique57.com
Pilates Anytime. Currently has 1,582 mat videos, 812 Reformer videos, and 193 Wunda Chair videos, among others (barre, small props, tower, and more). Offers a 15-day free trial. Regular price is $18/month. pilatesanytime.com
Pilates Interactive. This is a project of BASI Pilates. Unlike other sites, this is both written instruction and video. It is aimed at Pilates professionals (teachers and trainers) and includes breakdowns for the exercises. Offers a one month free trial. Regular price is $10/month for BASI Repertoire or Polestra Repertoire, $15/month for both. (Client management software is also an option.) I’m not a Pilates professional, but this looks like a screaming deal to me. pilatesinteractive.com
Pilates on Fifth. Like most Pilates options, this site has both equipment workouts and those that use no equipment. Also includes some barre, cardio, and strength-training. Offers a 14-day free trial. Regular price $12.99/month or $129.99/year (includes some products with annual membership). pilatesonfifthonline,com
Pilatesology. Focused on classic Pilates, this site has both equipment workouts (e.g. Refomer) and non-equipment workouts. Offers a 16-day free trial. Regular price $20/month or $179/year. pilatesology.com
Sleek Ballet Fitness. Sleek is a ballet-based workout. Offers a 7-day free trial. Regular price is $19.99/month or $199.99/year.
Yoopod. Formerly known as “Pilates on Demand.” This service focuses on Pilates, yoga, and mindfulness practices. Offers a 14-day free trial. Regular prices are posted in British Pounds Sterling–you do the math. yoopod.com
Dance (not ballet)
Bolly-X. Choreographed dance workouts using Bhangra hits! Apparently they were on Shark Tank?!? Regular price $14.99/month. Currently offering a $49 access for life special (or $24/year or $15/3 months): https://bollyx-swag-shop.myshopify.com/products/lifetime-membership-with-bollyx-on-demand-at-home-workouts
Body Groove. Another dance-based workout, this one uses HIIT theory. Offering a 30-day free trial. https://www.startbodygroove.com/hiit.htm Regular price is $9.99/month or $59.99/year (basically half price if you choose the year membership).
Gym-style and mixed variety group exercise
Body FX. JNL Fitness and Figure 8 workouts, among others. I hesitate slightly to recommend this one, only because several years ago they were planning to launch an MLM to compete with BeachBody, and I don’t know if they will try to upsell you a bunch of supplements (they do make a protein powder) and nonsense (there’s a recipe for something called Sueperfood Detox Soup). Offers 30 days free, regular price is $11.99/month or $84/year. https://bodyfx.com/home-workout/
Centr. Who doesn’t want to work out with Chris Hemsworth?? HIIT, boxing, yoga, strength training, MMA. Offering six weeks free. Regular prices is $29.99/month, $59.99/3-months, $119.99/year. https://centr.com/join-us
City Row. The City Row studios (which to my knowledge are all franchises) are closed. They are posting workouts that require no equipment on their Instagram page; follow them at @cityrow for details. The City Row GO app (which is separate from the scheduling app) is free for a month with code 1MONTH_FREE. It has rowing workouts (in case you own a rower) as well as strength, yoga, and mobility. Psst! There is apparently a whole family of “[insert name here] GO” apps.
Daily Burn. A little bit of everything. Actually a LOT of everything. Whatever you like, they have it. Offers a 30-day free trial. Regular price is $19.99/month. dailyburn.com In March, they upgraded all members to premium, and changed the free trial to 60 days (both are temporary).
Get Healthy U TV. Started by Chris Freytag, with powerhouse Amy Dixon and others! Kickboxing, strength training, yoga, and more. A whole year is $9.99 right now (“regular” price is $59.99) https://go.gethealthyutv.com/a21445/
Grokker. Grokker is free through April 30. Classes include yoga, meditation, indoor cycling, pilates, and more. After April 30, regular price is $14.99/ month (and I’m sure there is a yearly subscription discount, I just can’t find it). grokker.com Grokker also added a COVID-19 Coronavirus Preparedness program that is FREE to everyone, and you don’t need a Grokker account to watch it.
Jari Love/Get Ripped. Jari is relasing free workouts via YouTube. You can find the workouts on her channel, starting with this one. The workouts require dumbbells/weights, and you can use a step or the floor. She also released “Slim and Lean” on Vimeo.
Jillian Michaels. Her fitness app offers a 7-day free trial. More information at https://www.jillianmichaels.com/ Note that Jillian offers nutritional advice that is sometimes way off the mark (at least in terms of evidence-based practice). She’s publicly pooh-poohed keto and vegan diets, and promotes misinformation about organic products. If you’re going to use her app for nutrition tracking, just be aware you might want to take her advice with a salt lick.
OpenFit. This one appears to offer specific programming both live and recorded. (If you’re wondering where gixo went, OpenFit bought it.) The programs are Xtend Barre, Xtend Barre Pilates, Rough Around the Edges, Yoga 52, 600 seconds, Tough Mudder T-Minus 30, and Sugar Free 3. I’m only familiar with Xtend Barre, which I personally recommend as one of the top barre programs for attention to form. Offers a 14 day free trial. Regular price is $96/year ($8./month), $60/6 months, or $39/3 months).
Pvolve. This is a streaming service that uses custom equipment, though I think you could hack most of it from other equipment (e.g. using a band instead of the gloves with the band). They offer a variety of packages of equipment and their streaming service. Whatever you do, do NOT pay full price. At any given moment I see at least a dozen different ads or influencer campaigns for 20% off. https://www.pvolve.com/
Redeem. I’m not personally familiar with this one, but the site does have some religious references that hint at Christian religion, and may make non-Christians uncomfortable or annoy them (e.g. a woman’s “God-given” beauty, being “faithful with our bodies”); the Instagram live currently also has a question about incorporating faith into fitness. It might be perfect for you. Use this sign-up form and REDEEM1 to get 30 days for free.
SCW On Demand. SCW produces the fitness Mania events where your teachers go to get their continuing education credits. Offerings include personal training type videos plus active aging, yoga, and aqua. $19.95 month-to-month; $9.95 with an annual commitment (but you pay one month at a time); $99/year (paid all at once). https://scwfit.com/store/on-demand/
Sissfit. Sisters Lauren and Kelly are offering free access to the Sissfit app (which they apologize is only available in iOS right now). Click here for 30 Days Free Access. (Offer is only for new users.)
Suzanne Bowen Fitness. I kinda love that you can click ‘surprise me’ and the site will choose a workout for you! This site also has a workout builder, and a collection of prenatal videos. Offers a 24-hour free trial. Regular price $14.99/month, $129.99/year, or $74.99/6-months. suzannebowenfitness.com
TRX. I haven’t seen any specials on the TRX app (yet). If you own a suspension trainer, sign up for their newsletter to receive free weekly workouts.
Gyms With On-Demand Programming
24-Hour Fitness. The 24GO app has the workouts you are used to seeing at the clubs. According to the website, that includes Les Mills, Zumba, yoga, and active aging programming. There is also a 24GO Live on YouTube. These options are currently free for members; as near as I can tell, they are also free for non-members.
Blink Fitness. Head to the website to download the app. Access is free for 30 days.
Crunch Live. You know the gym chain called Crunch? This is their streaming service. If you belong to a Crunch gym, you can use this for free (unless you are on the base membership plan). Offers a 10-day free trial. Regular price is $9.99/month o $90/year. www.crunchlive.com
Gold’s Gym. The Gold’s Gym AMP app is currently free through the end of May if you use code FIT60. AMP has a collection of hundreds of video and audio-only workouts.
Lifetime Fitness. Workouts online, on demand, free for members and non-members. According to the site, new workouts are added daily. Choose from cardio, strength, yoga, cycle, family classes, and small group training.
Planet Fitness. A new “work-in” streamed live on the facebook page daily (4pm Pacific, 7pm Eastern). These then go to live on the Planet Fitness YouTube channel, where there’s a decent collection waiting for you.
YMCA. Free workouts on the YMCA: 360 page, including kids’ yoga and some basketball drills. Also has an assortment of pilates, kickboxing, boot camp, and more.
The Peloton app is still offering a 30-day free trial. You don’t have to have their equipment, good cardio and stretching classes.
Hot tip! Thank you!
This is quite a collection!! It’s going to be tough for all of us active peeps to stay home, and it’s only just the beginning. Thanks for assembling all these workouts and tips to keep all of us safe, not just the “active” ones. Thanks for including my post 😉