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
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 
3x Navy Seal
10x Front Squat
20x DU, 30x Jumping Jack or 60x SU

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 DU


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 DU
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 DU

5x Burpee
10x Push-up
15x Sit-up
20x Squat
25x DU
30x Shoulder press

5x Burpee
10x Push-up 
15x Sit-up
20x Squat
25x DU
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!