In recognition of the stress and mental toll from the ongoing pandemic, we recommend that individuals exercise regularly. But we know that exercising is no easy task with no gym and your regular equipment. So, to keep you inspired, we share stories from athletes, coaches, and sport performance experts on how to keep up a fitness routine during stay-at-home measures. 

Our latest chat is with ALTIS – the premier training environment for athletes and the global leader in sport performance education.


ALTIS is located in Phoenix, Arizona. From coaching, to education, to improving the athlete’s experience, ALTIS provides an environment in which top track and field athlete can grow. ALTIS exists to help shape the careers of the best athletes in the world by building championship performers.

We recently did a quick Q&A with ALTIS coach and VP of Performance, Andreas Behm, and athlete Max Hairston about their own-home workout routines.  Here is what they had to say: 

Andreas Behm

Andreas, the ALTIS Sprints and Hurdles Coach, has more than 15 years of coaching experience. He has had athletes compete at three Olympic Games and six Outdoor World Championships. This is his seventh year at ALTIS, after eight previous years at Texas A&M University as a volunteer assistant coach. Andreas speaks English, Spanish, German, and French.

How do you work with your athletes to keep them healthy and ready to compete while maintaining social distancing and not having regular access to a gym? 

Andreas: We currently have athletes training solo in parks and grass fields for their running workouts. We provide them with a flexible workout schedule as a responsible way to keep training while keeping them and the community safe. We can still get solid conditioning sessions in on grass. This is something we do a lot of in early training, and the athletes are accustomed to it. At home, we do lots of body weight circuits because many athletes have some weights at home they can use. But we are definitely being forced to be creative in coming up with different ways to train.

Do you use or implement unorthodox equipment or techniques in your workouts? 

Andreas: We can use chairs or a couch as a bench, water jugs for weights, a towel as a slide-board, and shoes as mini-hurdles. 

What nutritional supplementation do you recommend for athletes during the pandemic? 

Andreas: Nutritional recommendations vary by individual athlete. But for being quarantined we emphasize keeping up their regular protein intake and adding a vitamin D supplement to account for less sun exposure while being at home. 

Max Hairston

Maxmilian Hairston is a 110-meter hurdler from Philadelphia who began hurdling in ninth grade. He graduated from Cornell University in 2016 with a major in Animal Science. Max was captain of the track team, a 2-time NCAA championships qualifier, and Ivy League record-holder in the 110-meter hurdles. Max joined ALTIS after graduation and has been training with Andreas for four years. During that time, he has qualified for the USA championships four times and has placed sixth at the Indoor National Championships. In his free time, Max volunteers at an animal shelter. 

Do you have a shake recipe you use when you don’t feel like cooking?

Max:  A berry shake made from Thorne’s whey protein vanilla powder plus blueberries, strawberries, and raspberries.

What is the one food ingredient/meal/snack you can’t live without during quarantine?

Max:  I try to limit myself to it only a few times a week, but extra-toasted Cheese-Itz are my go-to favorite snack during quarantine.

What do you do to pass the time staying at home? 

Max:  I play a lot of online video games, it’s a great way to stay in contact with my friends while staying home. I recommend God of War; it’s the best game I've played in a while with a great storyline, graphics, and gameplay. 

What is your favorite TV show or movie to binge in quarantine? What should everyone watch?

Max:  My favorite show right now is “Blacklist” – James Spader is an amazing actor. Everyone should watch that, plus “Rick and Morty” and for sure “Ozark.” 

Other Tips on Staying Active Without the Gym 

Are you interested in other tips for staying fit while staying home? Check out the articles below:

  1. How Athletes Can Support Their Immune Function
  2. Weight Management Tips While Working from Home
  3. A Mayo Clinic Doctor’s Advice – Part 5: Boost Your Immunity with Physical Activity
  4. Easy Ways to Exercise at Home When the Gym Is No Longer an Option
  5. 5 Quarantine Health Tips from UFC Performance Institute
  6. NFL and NBA Athletes Share at Home Fitness Tips During Quarantine