The missing piece of your workout
Improve your movement and range of motion with ROMWOD. Tim Bothwell shows you how.
When talking about exercise, we often think about the number of reps performed at the gym, or laps swam at the pool. But what often doesn’t get a mention is the training that takes place outside of these workouts. We know it’s important to stretch before and after exercise, but that’s only the beginning. ROMWOD goes much further than that, providing you with daily movements designed to increase flexibility and range of motion in order to improve performance and reduce the chances of injury. Sure, you could do everything that the app does on your own, but ROMWOD makes it extremely effortless, meaning you’ll be more likely to commit in the long-term.
The basics
Getting started. Something to call out upfront is that this app requires a paid subscription. Whereas many other fitness apps tend to offer a limited free version, to use ROMWOD you’ll need to pay $21 per month (or $230 a year). While that may seem a little steep, this subscription unlocks everything, including endless hours of video content. But don’t worry about the cost just yet – you can sign up for a seven-day free trial to see if the app is right for you (but remember to cancel before the trial is up). To get started, download ROMWOD from the Google Play or Apple App Store and sign up for a new account using an email address & password, along with your first & last name. Don’t forget to verify your email address.
Browsing. The interface for ROMWOD is pretty straightforward. Starting on the Home tab, at the top of the page you’ll find a single workout tailored to a particular body part – this changes daily, so it’s great if you’re not sure where to start. Next on the Explore tab is the app’s entire catalogue of workout routines organised by category. Tap on a workout to see its description, along with target areas that the class will focus on. You can also see a list of poses that will be performed, along with any equipment required.
Beginning a session. To start a workout, simply tap on the name of a class to begin the session. After a brief introduction, on-screen trainers will guide you through the workout, meanwhile a voice talks you through each exercise, plus keeps track of the time. Sessions typically take between 15 to 25 minutes and you can pause, fast forward or rewind the class at any time.
Step it up a level
Filters. If you’re looking for a particular kind of class, then we’d suggest using the app’s search & filter functions. Starting with the search bar at the top of the
Explore tab, you can find classes by keyword, body part or exercise. Alternatively, the filter function is a great way to limit results to a particular target area, duration, and even on-screen trainer.
Paths. While ROMWOD makes it easy to browse and participate in individual classes, you can also sign up to one of the app’s training programs known as
‘paths’. Located on the Explore tab, paths are groups of workouts designed to achieve a particular goal or focus. For example, there’s ones for runners and athletes, plus ones for specific body areas like hip flexors or upper body. Paths are designed to be performed across a number of days, with each session consisting of a different routine. If you’re new to ROMWOD, then we’d recommend starting with the Welcome Series.
Favourites. Whether you’re a bodybuilder, runner, or serious athlete, there’ll be particular classes on ROMWOD that you’ll want to perform on a regular basis. Rather than repeatedly search for a class’s name, you can mark workouts as favourites for easy reference. Doing this is as easy as swiping left on a class. Alternatively you can tap the heart icon on the class description screen. To access your list of favourites, visit the Profile tab.
Activity. Let’s face it... committing to a workout can be enough of a challenge, let alone stretching. But ROMWOD requires commitment – do it often enough and you’re likely to see improvements over time. To help stay motivated, ROMWOD makes it easy to keep track of your progress. On the Profile tab you’ll find a calendar showing what days of the month you were active, along with the total number of minutes spent stretching throughout the week. It’s a great way to hold yourself accountable overtime.
Going pro
Offline playback. Being a video-based app, you’ll be happy to know that in addition to streaming, every class can be downloaded to your device for watching at a time and place convenient to you. To save a video for offline playback, simply swipe right on a workout to begin the download. Alternatively, tap the download icon on the description screen of a class. You can see a list of classes currently saved to your device on the Profile tab. In settings you can also choose whether classes are downloaded over mobile data.
Streaming. If you’re planning to workout from the comfort of your living room, then why not beam your classes onto the big screen. ROMWOD videos can be streamed to a variety of devices. If you’re in possession of a Google Chromecast then you can send classes to your TV in just a few taps. Likewise, Apple TV users can stream workouts via Apple Airplay, or alternatively download the
Apple TV app to browse and select classes without needing to use your phone at all.
Desktop. Not only can you stream classes to your TV – the entire ROMWOD interface and catalogue can be accessed from a web browser. Simply visit https:// app.romwod.com/ and login using your existing email address & password to be taken to a page with everything you need to continue your ROMWOD journey in desktop form. This includes browsing for classes and continuing any paths you’re already signed up to.
Sharing. If you have friends also using the ROMWOD app, then you can share your favourite classes directly with them. To do this, simply tap the ellipses (three-dot) icon next to a class and select the share option. The app will generate a link which you can then send via SMS, email, or another messaging app.