Stay fit this season with simple yet challenging daily HOME WORKOUTS! The exercises are easy to do at home or outdoors and fit in well with any lifestyle.
Over the coming season, we’ll be posting a one-minute HOME WORKOUT video every day on our channels, led by one of our trainers. The exercises are easy to follow, but the workout is challenging! Join us for a workout from the comfort of your own home!
CLICK HERE FOR OUR KIDS’ HOME CHALLENGES
SIMPLE HOME WORKOUT 50
WORKOUT 50!
Start with a good warm-up; try the following:
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. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 49
CHALLENGE
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. JUMP HEELCLICK
20 SEC. REVERSE PLANK KNEE TO CHEST 2
20 SEC. CROSS-LEGGED LIFT
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 48
Go with the flow.
Start with a good warm-up; try the following:
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. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 47
Get your Taus Gym Bottles!
Start with a good warm-up; try the following:
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. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 46
Burpee Time!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. BURPEES
20 SEC. SIDE-TO-SIDE MOUNTAIN CLIMBERS
20 SEC. SIDE SIT-UPS
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 45
Yoga Workout!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. LUNGE TO WARRIOR 3
20 SEC. BOW POSE
20 SEC. BOATFLOW
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 44
Got Balance?
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. ONE-LEG BALANCE KICK
20 SEC. PUSH-UPS + ARM/LEG RAISES
20 SEC. SINGLE-LEG V-UP
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 43
STAR JUMP!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. STAR JUMP
20 SEC. SIT-UPS, ELBOW TO KNEES
20 SEC. OUTSIDE MOUNTAIN CLIMBERS
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 42
Yoga-inspired workout!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. WIDE-LEG LOOK BACK
20 SEC. OPEN-SIDE PLANK
20 SEC. FULL HORSE KICK
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 41
Time for a workout!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. SIDEWAYS JUMPING LUNGES
20 SEC. PIKE PUSH-UPS
20 SEC. STATIC SQUAT ARM ROTATION
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 40
Namaste
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. OVERHEAD LUNGE
20 SEC. BODY LEVERAGE
20 SEC. LOW LUNGE TWIST
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 39
Climb Mountains
Start with a good warm-up; try the following:
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. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 38
Stand up!
Start with a good warm-up; try the following:
SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. NO HANDS GET UP
20 SEC. ONE-HANDED GET-UP
20 SEC. WIDE STANCE WALK TO PUSH-UP
30 SEC. REMAINING
REPEAT 10 TIMES
Have fun!
SIMPLE HOME WORKOUT 37 (YOGA-INSPIRED)
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
Why not pop along to our gyms in Tilburg and Breda: www.tausgym.nl
SIMPLE HOME WORKOUT 36
Jump!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
10X JUMP KNEE TO CHEST
10X SPRAWL
10x Knee-to-Elbow Push-ups
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 35
Kick it!
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 34
Time for a workout!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
10X RUSSIAN TWIST
10X HANDS-ON-BALL PUSH-UPS
10 DEEP SQUATS
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 33
Stay at home, stay fit.
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. CROSS-LEG PUSHUPS
20 SEC. DOG-CRAB-DOG POSITION SWITCH
20 SEC. AIR HIP THRUST
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 32
Grab your chair!
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 31
Improve your fighting skills!
Duration: 15 mins
Please note: make sure you 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-FRONT KICK, L-KICK TO THE GROIN, R-KNEE
20 SEC. L-STRAIGHT PUNCH, R-HOOK, 2 KICKS TO THE GROIN
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 30
30 WORKOUTS!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. PISTOL SQUAT ON A CHAIR
20 SEC. DOWN DOG CHAIR
20 SEC. BRIDGE CHAIR
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 29
Get FIT
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 28
That's brilliant!
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 27
Get motivated!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. SQUAT, HANDWALK TO PUSH-UP
20 SEC. CROSS MOUNTAIN CLIMBERS
20 SEC. ARMS-UP SIT-UPS
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 26
Get up!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
2x TURKISH GET-UP
10x Sideways Plank Knee-to-Chest
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 25
Find balance
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
10X CHAIR LUNGES
10X HAND FROM FLOOR TO CHAIR
10X SIT-UPS WITH LEGS OVER A CHAIR
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 24
On your feet!
SIMPLE HOME WORKOUT 24
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. PLANK LEG SPLIT
20 SEC. SCISSOR SIT-UP
20 SEC. HIP THRUST
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 23
Thu.
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 22
Be creative!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
Choose an everyday object and come up with 5 different full-body workout exercises using that object. Write them down and try them out at a leisurely pace after your warm-up.
Do the exercises for 1 minute, with a 30-second rest.
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 21
Go and get your ball!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. PUSH-UP BALL
20 SEC. HANDS TO FEET + ROLLOVER
20 SEC. V-UPS
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 20
Get out of that chair and get to work!
Duration: 15 mins
Please note: make sure you 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 WITH ARM RECOIL
20 SEC. HALF BACKWARD ROLLS + PUNCHES
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 19
Grab two chairs!
Duration: 15 mins
Please note: make sure you 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 BEARCRAWL
20 SEC. SINGLE KNEE TO CHEST
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 18
4 × 15 seconds!
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
15 SEC. SIT-UP PUNCHES
15 SEC. BRIDGE CROSS TAP
15 SEC. SIT-UP KICKS
15 SEC. ROLL DOUBLE-LEG KICK
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 17
Give yourself a hug!
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 16
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. SQUAT SIDEKICK
20 SEC. PUSH-UPS WITH HANDS TO FISTS
20 SEC. SIT-UPS WITH ELBOW STRIKES
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 15
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8, 10 and 14
20 SEC. SIDE JUMPS WITH BALL
20 SEC. PUSH-UP BALL
20 SEC. SIT-UPS ON A BALL
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE HOME WORKOUT 14
Duration: 5 mins
This is a warm-up
A SET OF 5 STEPS
STEP 1
10 PUNCHES IN A BOXING ROUND
1 SQUAT
10 PUNCHES IN A BOXING ROUND
1 SITUP
10 PUNCHES IN A BOXING ROUND
1 PUSH-UP
STEP 2
10 PUNCHES IN A BOXING ROUND
2 SQUATS
10 PUNCHES IN A BOXING ROUND
2 SIT-UPS
ETC.
After STEP 5, go back to STEP 4 and gradually reduce the number.
Good luck!
SIMPLE HOME WORKOUT 13
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE HOME WORKOUT 4, 8 and 10
10X PLANK SIDE-TO-SIDE JUMPS
10X PLANK SINGLE KNEE 2 CHEST
10X SIT-UPS WITH SIDE-TO-SIDE KICKS
30 SEC. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE.HOME.WORKOUT 12
Duration: 15 mins
Please note: make sure you 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. REMAINING
REPEAT 10 TIMES
Good luck!
SIMPLE.HOME.WORKOUT 11
Duration: 20 mins
Please note: make sure you warm up properly
See: SIMPLE.HOME.WORKOUT 4, 8 and 10
10X GROUND TAP + HIGH JUMP
10X DOLPHIN PUSHUPS
10X REVERSE SNOW ANGELS
30 SEC. BREAK
REPEAT 10 TIMES
Good luck!
SIMPLE.HOME.WORKOUT 10
Duration: 5 mins
This is a warm-up
1. LUNGE
2. SIT ON YOUR KNEES
3. BREAKFALL
4. TURN TO SIT-UP
5. NO-HANDS SIT-UP AND STAND-UP
REPEAT 20 times
Please note: Make sure to alternate between your left and right legs during the exercises.
Good luck!
SIMPLE.HOME.WORKOUT 9
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE.HOME.WORKOUT 4 and 8
6X BALL PUSH-UP
6X SIT-UP BALL 360
6X BACK AND FORWARD OVERHEAD LUNGES
30 SEC. BREAK
REPEAT 10 TIMES
Good luck!
SIMPLE.HOME.WORKOUT 8
Duration: 5 mins
This is a warm-up
———
OILING THE JOINTS. (Rotate each joint 8 times anticlockwise and 8 times clockwise)
———
Good luck!
SIMPLE.HOME.WORKOUT 7
Duration: 15 mins
Please note: make sure you warm up properly
See: SIMPLE.HOME.WORKOUT 4
———
20 SEC. JUMPING LUNGES (Land gently and keep your head, hips and knee in a straight line.)
20 SEC. PUSH-UP SHOULDER TAP (Tap your shoulder in one fluid movement whilst doing a push-up.)
20 SEC. SUPERMAN (Lie on your stomach and stretch your legs and arms out and off the floor.)
30 SEC. BREAK
REPEAT 10 TIMES
———
Good luck!
SIMPLE.HOME.WORKOUT 6
Duration: 10 mins
Preparation: Place a sturdy chair on a non-slip surface.
Please note: make sure you warm up properly
See: SIMPLE.HOME.WORKOUT 4
———
6X CHAIR STAND UP + FRONT KICK (Stand up and, after taking one step, perform a smooth front kick)
6X SQUAT + CHAIR PUNCH (Push the chair away as you come out of the squat – hold on tight to the chair!)
REPEAT 10 TIMES
———
For both exercises, make sure you use both your left and right legs!
Good luck!
SIMPLE.HOME.WORKOUT 5
Duration: 15 mins
———
20 SEC. SIDE “TOILET PAPER” JUMPS (Bend your knees slightly as you land.)
20 SEC. SIDE PLANK “TOILET PAPER” JUMPS (Keep your upper body straight and your elbows slightly bent.)
20 SEC. PLANKING KNEE TO CHEST (Stretch your legs out as far as possible and bring your knees as close to your chest as possible.)
30 SEC. BREAK
REPEAT 10 times
———
Please note: make sure you warm up properly!
Variation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.
Good luck!
SIMPLE.HOME.WORKOUT 4
Duration: 7.5 mins
This is a warm-up
———
1 MIN. SHADOWBOXING (Use your arms, legs and head)
30 SEC. BREAK
REPEAT 5 TIMES
———
Please note: Ensure the surface is non-slip and that there is sufficient space.
Variation: Why not give Krav Maga defence techniques a go too!
Good luck!
SIMPLE.HOME.WORKOUT 3
Duration: 15 mins
———
20 SEC. JUMPING JACKS (Bend your knees slightly as you land.)
20 SEC. PLANK WITH LEG AND ARM RAISE (Extend your arm and leg fully straight forwards/backwards.)
20 SEC. SIT-UPS + BRIDGE (Place your heels against your bottom when doing the bridge.)
30 SEC. BREAK
REPEAT 10 times
———
Please note: make sure you warm up properly!
The second exercise can also be done on your knees.
Variation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.
Good luck!
SIMPLE.HOME.WORKOUT 2
Duration: 12 mins.
Take a small towel and place it, folded in half, on a non-slip surface.
———
20 SEC. KICK TO GROIN SQUAT (Perform the kick smoothly from the squat.)
20 SEC. HAMMERPUNCH PUSH-UP (Perform the hammerpunch smoothly from the push-up.)
20 SEC. HAMMERS TO PUNCHES (Hit as hard as you can) 30 SEC. REST
REPEAT 8 times
———
Please note: make sure you warm up properly!
The second and third exercises can also be done on your knees.
Variation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.
Good luck!
SIMPLE.HOME.WORKOUT 1
Duration: 15 mins.
Take two 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 your core muscles, keep your back straight and go as low as you can.)
20 SEC. JUMP SQUATS (Extend your hips as you jump and land softly with your knees bent.)
30 SEC. BREAK
REPEAT 10 times
———
Please note: make sure you warm up properly!
Variation: Try it with a set number of repetitions as well. Instead of 20 seconds, do 10 repetitions.
Good luck!