SIMPLE.HOME.WORKOUTS

Stay fit this season with simple but challenging daily HOME WORKOUTS! The exercises are easy to perform at home or outdoors and blend well with any lifestyle.

In the coming season, we will post a one-minute HOME WORKOUT video every day on our channels, directed by one of our trainers. The exercises are simple to perform, but the workout is challenging! Compete with us from the comfort of your own environment!

CLICK HERE FOR OUR KIDS HOME CHALLENGES

 

SIMPLE HOME WORKOUT 50

WORKOUT 50!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14!

20 SEC. LUNGE + KNEE
20 SEC. PUSH UP CLAP
20 SEC. LAYING TOES TO HAND

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 49

CHALLENGE

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. JUMP HEELCLICK
20 SEC. REVERSE PLANK KNEE 2 CHEST
20 SEC. CROSS-LEGGED LIFT

30 SEC. REST

REPEAT 10X

Have Fun!
SIMPLE HOME WORKOUT 48

Go with the flow.

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. FRONT TO BACK FLOW
20 SEC. SPHINX FLOW
20 SEC. SINGLE LEG TABLE POSE

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 47

Get Your Taus Gym Bottles!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. SHELF CROSSING BOTTLES
20 SEC. SUPERMAN + ANGEL + CLAP
20 SEC. SIDE-TO-SIDE BOTTLE TRANSPORT

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 46

Burpee Time!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. BURPEES
20 SEC. MOUNTAIN CLIMBERS SIDE TO SIDE
20 SEC. SIDE SIT UPS

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 45

Yoga Workout!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. LUNGE TO WARRIOR 3
20 SEC. BOW POSE
20 SEC. BOATFLOW

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 44

Got Balance?

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. ONE LEG BALANCE KICK
20 SEC. PUSHUP + ARM/LEG RAISE
20 SEC. SINGLE LEG V-UP

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 43

STAR JUMP!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. STAR JUMP
20 SEC. SIT UPS ELBOW 2 KNEE
20 SEC. OUTSIDE MOUNTAIN CLIMBERS

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 42

Yoga Inspired Workout!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. WIDE LEG LOOK BACK
20 SEC. OPEN SIDE SHELF
20 SEC. FULL HORSE KICK

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 41

Workout time!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. JUMPING SIDEWAYS LUNGES
20 SEC. PIKE PUSH UPS
20 SEC. STATIC SQUAT ARM ROTATION

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 40

Namaste

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. OVERHEAD LUNGE
20 SEC. BODY LEVERAGE
20 SEC. LOW LUNGE TWIST

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 39

Climb Mountains

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. MOUNTAIN CLIMBERS
20 SEC. SIDE PLANK LEG RAISE
20 SEC. PLANK CROSS-STEP

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 38

Stand up!

Start with a good warm up, try out:
SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. NO HANDS GET UP
20 SEC. ONE HAND GET UP
20 SEC. WIDE STANCE WALK TO PUSH UP

30 SEC. REST

REPEAT 10X

Have Fun!

 

SIMPLE HOME WORKOUT 37 (YOGA INSPIRED)

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 sec. Forward bend walk
20 sec. Three legged downdog
20 sec. Plank twist

30 SEC. REST

REPEAT 10X

Good luck!

Also come and visit our gym in Tilburg and Breda: www.tausgym.nl
SIMPLE HOME WORKOUT 36

Jump!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

10X JUMP KNEE TO CHEST
10X SPRAWL
10X KNEE 2 ELBOW PUSHUP

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 35

Kick it!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. BACK KICKS
20 SEC. PUSH UPS 180 SWITCH
20 SEC. SIT UP KICKS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 34

Workout Time!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

10X RUSSIAN TWIST
10X HANDS ON BALL PUSHUP
10X DEEP SQUATS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 33

Stay Home Stay FIT.

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. LEGS CROSSED PUSHUPS
20 SEC. DOG-CRAB-DOG POSITION SWITCH
20 SEC. AIR HIP THRUST

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 32

Get your chair!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

10X CHAIR PLANK HANDS TO ELBOW
10X CHAIR SIDE PLANK HIP RAISE
10X CHAIR KNEE 2 CHEST WITH LOW CLAP

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 31

Improve your fighting skills!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. L-STRAIGHT PUNCH, R-STRAIGHT PUNCH, L-HOOK, R-UPPERCUT
20 SEC. R-FRONTKICK, L-KICK TO GROIN, R-KNEE
20 SEC. L-STRAIGHT PUNCH, R-HOOK, 2X KICK TO GROIN

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 30

30 WORKOUTS!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. PISTOL SQUAT CHAIR
20 SEC. DOWN DOG CHAIR
20 SEC. BRIDGE CHAIR

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 29

Become FIT

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. SQUAT SIDESTEP
20 SEC. SHRIMPING
20 SEC. SIT UP TURN

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 28

Kick ass!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. FRONT KICK
20 SEC. 2 STRAIGHT PUNCHES + SIDESTEP
20 SEC. PLANK KNEE TO CHEST FLY

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 27

Get motivated!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. SQUAT HANDWALK TO PUSHUP
20 SEC. CROSS MOUNTAIN CLIMBERS
20 SEC. ARMS UP SITUPS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 26

Get up!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

2x TURKISH GET-UP
10x PLANK KNEE TO CHEST SIDEWAYS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 25

Get balance

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

10X CHAIR LUNGES
10X HAND FROM FLOOR TO CHAIR
10X SITUP LEGS OVER CHAIR

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 24

On your feet!

SIMPLE HOME WORKOUT 24

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. PLANK LEG SPLIT
20 SEC. SITUP SCISSOR
20 SEC. HIP THRUST

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 23

Do.

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. KNEE TO CHEST
20 SEC. ROLL DOWN ROLL UP
20 SEC. DOWN DOG ON ELBOWS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 22

Be creative!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

Take an everyday object and think of 5 different full-body workout exercises with this object. Write them down and test them quietly first after your warm-up.

Do the exercises in 1 minute with 30 seconds rest.

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 21

Get your ball!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. PUSHUP BALL
20 SEC. HANDS TO FEET + ROLLOVER
20 SEC. V-UPS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 20

Out of that chair and get to work!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
www.tausgym.nl/nieuws/simple-home-workouts

20 SEC. ELBOW + KNEE
20 SEC. KNEE PUSHUPS RECOIL ARMS
20 SEC. HALF BACKWARD ROLLS + PUNCHES

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 19

Grab 2 chairs!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
www.tausgym.nl/nieuws/simple-home-workouts

20 SEC. CHAIR DIPS
20 SEC. CHAIR BEAR CRAWL
20 SEC. SINGLE KNEE TO CHEST

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 18

4×15 sec!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

15 SEC. SITUP PUNCHES
15 SEC. BRIDGE CROSS TAP
15 SEC. SITUP KICKS
15 SEC. ROLL DOUBLE LEG KICK

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 17

Give yourself a hug!

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. HUG JUMPING JACKS
20 SEC. DOWN DOG TOW TAP
20 SEC. DOUBLE LEG BACK KICKS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 16

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. SQUAT SIDEKICK
20 SEC. PUSHUP HANDS TO FISTS
20 SEC. SIT UPS ELBOW STRIKE

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 15

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8, 10 and 14

20 SEC. SIDE JUMPS BALL
20 SEC. PUSH UP BALL
20 SEC. SIT UPS BALL

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE HOME WORKOUT 14

Duration: 5 min

This is a warm-up

STEP OF 5

TRAP 1
10 PUNCHES BOXING RUN
1 SQUAT
10 PUNCHES BOXING RUN
1 SITUP
10 PUNCHES BOXING RUN
1 PUSHUP

TRAP 2
10 PUNCHES BOXING RUN
2 SQUATS
10 PUNCHES BOXING RUN
2 SITUPS
ETC.

After TRAP 5, go back to TRAP 4 and build up the number.

Good luck!

 

SIMPLE HOME WORKOUT 13

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8 and 10

10X PLANK SIDE TO SIDE JUMPS
10X PLANK SINGLE KNEE 2 CHEST
10X SITUP SIDE TO SIDE KICKS

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE.HOME.WORKOUT 12

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE HOME WORKOUT 4, 8 and 10

20 SEC. JUMPING KNEE
20 SEC. ROLL TO SPRINT POSITION
20 SEC. SIT UP PUNCHES

30 SEC. REST

REPEAT 10X

Good luck!

 

SIMPLE.HOME.WORKOUT 11

Duration: 20 min

Note: make sure to warm up properly

See: SIMPLE.HOME.WORKOUT 4, 8 and 10

10X GROUND TAP + HIGH JUMP
10X DOLPHIN PUSHUPS
10X REVERSE SNOWANGELS

30 SEC. RUST

REPEAT 10X

Good luck!

 

SIMPLE.HOME.WORKOUT 10

Duration: 5 min

This is a warm-up

1. LUNGE
2. SIT ON KNEES
3. BREAKFALL
4. TURN TO SITUP
5. NO HANDS SITUP STANDUP

REPEAT 20x

Note. Also alternate your left and right leg during the exercises.
Good luck!

 

SIMPLE.HOME.WORKOUT 9

Duration: 15 min

Note: make sure to warm up properly

See: SIMPLE.HOME.WORKOUT 4 and 8

6X BALL PUSHUP
6X SITUP BALL 360
6X BACK AND FORWARD OVERHEAD LUNGES
30 SEC. RUST

REPEAT 10X

Good luck!

 

SIMPLE.HOME.WORKOUT 8

Duration: 5 min

This is a warm-up

———
OILING THE JOINTS. (Rotate each joint 8x anti-clockwise and 8x clockwise)
———

Good luck!

 

SIMPLE.HOME.WORKOUT 7

Duration: 15 min

Note: make sure to warm up properly
See: SIMPLE.HOME.WORKOUT 4

———
20 SEC. JUMPING LUNGES (Land gently, keeping your head, hips and knee in a straight line).
20 SEC. PUSHUP SHOULDER TAP (Tap your shoulder in a fluid motion with the pushup.)
20 SEC. SUPERMAN (Stretch your legs and arms out and off the ground while lying on your stomach).
30 SEC. RUST

REPEAT 10X
———
Good luck!

 

SIMPLE.HOME.WORKOUT 6

Duration: 10 min

Preparation: Place a sturdy chair on a non-slip surface.

Note: make sure to warm up properly
See: SIMPLE.HOME.WORKOUT 4

———
6X CHAIR STAND UP + FRONT KICK (Stand up and smoothly make a forward kick after 1 step)
6X SQUAT + CHAIR PUNCH (Punch out the chair as you rise from the squat, hold the chair firmly! )
REPEAT 10X
———

For both exercises, make sure you use both your left and right leg!

Good luck!

 

SIMPLE.HOME.WORKOUT 5

Duration: 15 min
———
20 SEC. SIDE “TOILETPAPER” JUMPS (Bend your knees slightly as you land).
20 SEC. PLANKING SIDE “TOILETPAPER” JUMPS (Keep your upper body straight and your elbows slightly bent).
20 SEC. PLANKING KNEE TO CHEST (Extend your legs as far as possible and bring your knees as close to your chest as possible).
30 SEC. RUST

REPEAT 10x
———

Note: make sure to warm up properly!

Variation: Also try on number. Instead of 20 sec. - 10 reps.

Good luck!

 

SIMPLE.HOME.WORKOUT 4

Duration: 7.5 min

This is a warm-up

———
1 MIN. SHADOWBOXING (Use your arms, legs and head)
30 SEC. RUST
REPEAT 5X
———

Note: Make sure you have a non-slip surface and enough space.

Variation: Try it with Krav Maga defences too!

Good luck!

 

SIMPLE.HOME.WORKOUT 3

Duration: 15 min

———
20 SEC. JUMPING JACKS (Bend your knees slightly as you land).
20 SEC. PLANKING LEG + ARM RAISE (Extend your arm and leg fully straight forward/backward).
20 SEC. SITUP + BRIDGE (Place your heels against your buttocks when bridging).
30 SEC. RUST

REPEAT 10x
———

Note: make sure to warm up properly!

The 2nd exercise can also be done on the knees.

Variation: Also try on number. Instead of 20 sec. - 10 reps.

Good luck!

 

SIMPLE.HOME.WORKOUT 2

Duration 12 min.

Take a towel and place it folded in half on a non-slip surface.

———
20 SEC. KICK TO GROIN SQUAT(Make the kick flow from the squat.)
20 SEC. HAMMERPUNCH PUSHUP (Make the hammer punch fluid from the pushup.)
20 SEC. HAMMERS TO PUNCHES (Hit as hard as you can) 30 SEC. RUST

REPEAT 8x
———

Note: make sure to warm up properly!

The 2nd and 3rd exercises can also be done on the knees.
Variation: Also try on number. Instead of 20 sec. - 10 reps.

Good luck!

 

SIMPLE.HOME.WORKOUT 1

Duration 15 min.

Grab 2 sturdy chairs and place them on a non-slip surface.
———
20 SEC. KNEE TO CHEST (Keep your elbows slightly bent and extend your hips).
20 SEC. DEEP PUSHUPS (Tighten core muscles, keep your back straight and go as low as you can).
20 SEC. JUMP SQUATS (Extend your hips during the jump and land gently with knees bent).
30 SEC. RUST

REPEAT 10x
———
Note: make sure to warm up properly!

Variation: Also try on number of repetitions. Instead of 20 sec. - 10 reps.

Good luck!