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Now that a lot of gyms all over the world have had to temporarily close their doors again, exercising at home is a good alternative to stay fit. Often, coming up with the training is the most difficult step. In this blog we would like to give you some inspiration to get started.
Even though your motivation may be far away right now, we still recommend that you keep moving. Not only do you get an energy boost after training, but you also ensure that you stay in the rhythm of exercise. Once you've lost this rhythm, it's extra difficult to pick it up again.
Workout at home, stay in your routine
It's smart to have a little routine when it comes to working out at home. So make a schedule for yourself at what times you are gonna train at home! In addition, if you have a plan for what you are going to train, it will be much easier to get an effective training session. Then you don't have to take long breaks to find out which exercise to do now. It's also much easier to maintain intensity if you know what to train. To help you, here are some ideas for workouts you can do at home! You can choose the equipment with which you perform the movements, such as kettlebells, dumbbells or even a barbell with plates. On our Youtube channel you will also find videos of workouts that you can do at home.
Monday
20 rounds
10x Deadlift
10x High pull
10x Thruster
Every minute: 5 x Burpee
Tuesday
Strength
A: 5’ EMOM (Every Minute On the Minute)
17 Squats with weight
B: 5’ EMOM
15x Push-ups with weight
Workout
17’ EMOM
5x Up&down
5x Push-up
5x Squat jump
5x V-up
Thursday
25’AMRAP (As Many Reps/Rounds As Possible)
3x Navy Seal
10x Front Squat
20x Double Under, 30x Jumping Jack or 60x Single Under
Friday
30’AMRAP
50x KB swing
40x Goblet Squat
30x Push-up
20x V-up
10x Burpee
Monday
For time
Buy in 20 x inchworm
Then
21x High pull
21x Front Squat
21x Back shoulder press
50x jumping lunges
15x High pull
15x Front Squat
15x Back shoulder press
50x HR Push-up
9x High pull
9x Front Squat
9x Back shoulder press
50x Burpees
Then
Buy out 20x Inchworm
Tuesday
Strength
A: 4’ EMOM
17 Squats with weight
B: 4’ EMOM
12/15x Push-ups with weight
Workout
12’ EMOM
MIN1: 12x Burpee
MIN2: 20x Sit-up
MIN3: 40x Double Under
Thursday
25’ AMRAP
20x Weighted walking lunges
5x Burpee to cluster
20x Weighted step up
5x V-up
Friday
3 rounds
21x HR Push-up
21x V-up
21x Squat jump
15x Snatch
15x Thruster
9x Burpee
Monday
20’AMRAP
50x Double Under
10x Devil Press
20x Step Up
Tuesday
100x jumping jack
100x walking Lunge
100x Sit-up
100x Push-ups
100x Jump squats over object
Thursday
5x Burpee
5x Burpee
10x Push-up
5x Burpee
10x Push-up
15x Sit-up
5x Burpee
10x Push-up
15x Sit-up
20x Squat
5x Burpee
10x Push-up
15x Sit-up
20x Squat
25x Double Under
5x Burpee
10x Push-up
15x Sit-up
20x Squat
25x Double Under
30x Shoulder press
5x Burpee
10x Push-up
15x Sit-up
20x Squat
25x Double Under
30x Shoulder press
35x Devil press
Friday
20’AMRAP
20x Squat
20x Hollow rock
20x Jumping Lunge
20x Mountain Climber
You can of course adapt the workout to your level and do them in a different order.
Good luck!
