{"id":9471,"date":"2020-03-19T13:03:02","date_gmt":"2020-03-19T12:03:02","guid":{"rendered":"https:\/\/www.tausgym.nl\/?p=9471"},"modified":"2026-06-22T15:36:45","modified_gmt":"2026-06-22T13:36:45","slug":"simple-home-workouts","status":"publish","type":"post","link":"https:\/\/www.tausgym.nl\/en\/nieuws\/simple-home-workouts\/","title":{"rendered":"SIMPLE.HOME.WORKOUTS"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT TRAILER\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/C3lqx4PI0V4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h5>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.<\/h5>\n<h5>Over the coming season, we\u2019ll 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!<\/h5>\n<h4><a href=\"https:\/\/www.tausgym.nl\/en\/news\/kids-krav-maga-home-training\/\">CLICK HERE FOR OUR KIDS\u2019 HOME CHALLENGES<\/a><\/h4>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 50<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 50\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/hnSNWuHH1Ro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>WORKOUT 50!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14!<\/p>\n<p>20 SEC. LUNGE + KNEE<br \/>\n20 SEC. PUSH-UP CLAP<br \/>\n20 SEC. LAYING TOES TO HAND<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 49<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 49\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/4_As438sOQ0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>CHALLENGE<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. JUMP HEELCLICK<br \/>\n20 SEC. REVERSE PLANK KNEE TO CHEST 2<br \/>\n20 SEC. CROSS-LEGGED LIFT<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<br \/>\n<strong>SIMPLE HOME WORKOUT 48<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 48\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/etwLoBnhzW8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Go with the flow.<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. FRONT-TO-BACK FLOW<br \/>\n20 SEC. SPHINX FLOW<br \/>\n20 SEC. SINGLE-LEG TABLE POSE<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 47<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 47\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/bMt5HhAnJe0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Get your Taus Gym Bottles!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SHELF CROSSING BOTTLES<br \/>\n20 SEC. SUPERMAN + ANGEL + CLAP<br \/>\n20 SEC. SIDE-TO-SIDE BOTTLE TRANSPORT<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 46<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 46\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/_AO-TOEYOsQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Burpee Time!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. BURPEES<br \/>\n20 SEC. SIDE-TO-SIDE MOUNTAIN CLIMBERS<br \/>\n20 SEC. SIDE SIT-UPS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 45<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 45\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/L3dDezr8cN0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Yoga Workout!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. LUNGE TO WARRIOR 3<br \/>\n20 SEC. BOW POSE<br \/>\n20 SEC. BOATFLOW<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 44<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 44\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/g4ngY0FV9kI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Got Balance?<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. ONE-LEG BALANCE KICK<br \/>\n20 SEC. PUSH-UPS + ARM\/LEG RAISES<br \/>\n20 SEC. SINGLE-LEG V-UP<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 43<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 43\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/49BVCk3FiN0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>STAR JUMP!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. STAR JUMP<br \/>\n20 SEC. SIT-UPS, ELBOW TO KNEES<br \/>\n20 SEC. OUTSIDE MOUNTAIN CLIMBERS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 42<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 42\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/zTmHxxehQ9M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Yoga-inspired workout!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. WIDE-LEG LOOK BACK<br \/>\n20 SEC. OPEN-SIDE PLANK<br \/>\n20 SEC. FULL HORSE KICK<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 41<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 41\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/gft-p-S1WNM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Time for a workout!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SIDEWAYS JUMPING LUNGES<br \/>\n20 SEC. PIKE PUSH-UPS<br \/>\n20 SEC. STATIC SQUAT ARM ROTATION<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 40<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 40\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/XwY0YtLY5cg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Namaste<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. OVERHEAD LUNGE<br \/>\n20 SEC. BODY LEVERAGE<br \/>\n20 SEC. LOW LUNGE TWIST<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 39<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 39\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/piZ7P07eo7o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Climb Mountains<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. MOUNTAIN CLIMBERS<br \/>\n20 SEC. SIDE PLANK LEG RAISE<br \/>\n20 SEC. PLANK CROSS-STEP<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 38<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 38\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/RRtretZ6s70?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Stand up!<\/p>\n<p>Start with a good warm-up; try the following:<br \/>\nSIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. NO HANDS GET UP<br \/>\n20 SEC. ONE-HANDED GET-UP<br \/>\n20 SEC. WIDE STANCE WALK TO PUSH-UP<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Have fun!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 37 (YOGA-INSPIRED)<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 37 (Yoga-inspired)\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/iqYb89IStGE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 sec. Forward bend walk<br \/>\n20 sec. Three-legged downdog<br \/>\n20 sec. Plank twist<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>Why not pop along to our gyms in Tilburg and Breda: www.tausgym.nl<br \/>\n<strong>SIMPLE HOME WORKOUT 36<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 36\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/0RV9Kcwd3_A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Jump!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>10X JUMP KNEE TO CHEST<br \/>\n10X SPRAWL<br \/>\n10x Knee-to-Elbow Push-ups<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 35<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 35\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/GThLCURov6c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Kick it!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. BACK KICKS<br \/>\n20 SEC. PUSH-UPS 180 SWITCH<br \/>\n20 SEC. SIT-UP KICKS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 34<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 34\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/69-zO6JOHRg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Time for a workout!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>10X RUSSIAN TWIST<br \/>\n10X HANDS-ON-BALL PUSH-UPS<br \/>\n10 DEEP SQUATS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 33<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 33\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/GTPEKrkKgqQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Stay at home, stay fit.<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. CROSS-LEG PUSHUPS<br \/>\n20 SEC. DOG-CRAB-DOG POSITION SWITCH<br \/>\n20 SEC. AIR HIP THRUST<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 32<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 32\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/NlsJJF5znp0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Grab your chair!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>10X CHAIR PLANK HANDS TO ELBOW<br \/>\n10X Chair Side Plank Hip Raise<br \/>\n10X Chair Knee 2 Chest with Low Clap<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 31<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 31\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/YJ-WuR6v8aI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Improve your fighting skills!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. L-STRAIGHT PUNCH, R-STRAIGHT PUNCH, L-HOOK, R-UPPERCUT<br \/>\n20 SEC. R-FRONT KICK, L-KICK TO THE GROIN, R-KNEE<br \/>\n20 SEC. L-STRAIGHT PUNCH, R-HOOK, 2 KICKS TO THE GROIN<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 30<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 30\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/UBC1eVJIjvw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>30 WORKOUTS!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. PISTOL SQUAT ON A CHAIR<br \/>\n20 SEC. DOWN DOG CHAIR<br \/>\n20 SEC. BRIDGE CHAIR<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 29<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 29\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/j6UJ4M5cAMk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Get FIT<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SQUAT SIDESTEP<br \/>\n20 SEC. SHRIMPING<br \/>\n20 SEC. SIT-UP TURN<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 28<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 28\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/WT9s--QUURE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>That's brilliant!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. FRONT KICK<br \/>\n20 SEC. 2 STRAIGHT PUNCHES + SIDESTEP<br \/>\n20 SEC. PLANK KNEE-TO-CHEST FLY<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 27<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 27\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/YMFBbXQ4LOo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Get motivated!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SQUAT, HANDWALK TO PUSH-UP<br \/>\n20 SEC. CROSS MOUNTAIN CLIMBERS<br \/>\n20 SEC. ARMS-UP SIT-UPS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 26<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 26\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/E9zho4_5CpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Get up!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>2x TURKISH GET-UP<br \/>\n10x Sideways Plank Knee-to-Chest<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 25<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 25\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/OGIge3nx2c4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Find balance<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>10X CHAIR LUNGES<br \/>\n10X HAND FROM FLOOR TO CHAIR<br \/>\n10X SIT-UPS WITH LEGS OVER A CHAIR<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 24<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 24\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/MHbwVrkIrdE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>On your feet!<\/p>\n<p>SIMPLE HOME WORKOUT 24<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. PLANK LEG SPLIT<br \/>\n20 SEC. SCISSOR SIT-UP<br \/>\n20 SEC. HIP THRUST<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 23<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 23\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/hBSFPN1cchI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Thu.<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. KNEE TO CHEST<br \/>\n20 SEC. ROLL DOWN ROLL UP<br \/>\n20 SEC. DOWN DOG ON ELBOWS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 22<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 22\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/GlrbYKFZ-7g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Be creative!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>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.<\/p>\n<p>Do the exercises for 1 minute, with a 30-second rest.<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 21<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 21\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/Be5n-pcicPo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Go and get your ball!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. PUSH-UP BALL<br \/>\n20 SEC. HANDS TO FEET + ROLLOVER<br \/>\n20 SEC. V-UPS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 20<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 20\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/yV_4pb3qNRY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Get out of that chair and get to work!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<br \/>\nwww.tausgym.nl\/nieuws\/simple-home-workouts<\/p>\n<p>20 SEC. ELBOW + KNEE<br \/>\n20 SEC. KNEE PUSHUPS WITH ARM RECOIL<br \/>\n20 SEC. HALF BACKWARD ROLLS + PUNCHES<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 19<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 19\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/rNYy-JZ8Kfw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Grab two chairs!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<br \/>\nwww.tausgym.nl\/nieuws\/simple-home-workouts<\/p>\n<p>20 SEC. CHAIR DIPS<br \/>\n20 SEC. CHAIR BEARCRAWL<br \/>\n20 SEC. SINGLE KNEE TO CHEST<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 18<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 18\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/PHsaiKHvNao?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>4 \u00d7 15 seconds!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>15 SEC. SIT-UP PUNCHES<br \/>\n15 SEC. BRIDGE CROSS TAP<br \/>\n15 SEC. SIT-UP KICKS<br \/>\n15 SEC. ROLL DOUBLE-LEG KICK<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 17<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 17\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/Nx0zbte-Xfo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Give yourself a hug!<\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. HUG JUMPING JACKS<br \/>\n20 SEC. DOWN DOG TOW TAP<br \/>\n20 SEC. DOUBLE-LEG BACK KICKS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 16<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 16\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/4QSqd1uNL5s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SQUAT SIDEKICK<br \/>\n20 SEC. PUSH-UPS WITH HANDS TO FISTS<br \/>\n20 SEC. SIT-UPS WITH ELBOW STRIKES<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 15<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 15\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/NLgk-3FDf8M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8, 10 and 14<\/p>\n<p>20 SEC. SIDE JUMPS WITH BALL<br \/>\n20 SEC. PUSH-UP BALL<br \/>\n20 SEC. SIT-UPS ON A BALL<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 14<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 14\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/QIeT1-ucOK8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 5 mins<\/p>\n<p>This is a warm-up<\/p>\n<p>A SET OF 5 STEPS<\/p>\n<p>STEP 1<br \/>\n10 PUNCHES IN A BOXING ROUND<br \/>\n1 SQUAT<br \/>\n10 PUNCHES IN A BOXING ROUND<br \/>\n1 SITUP<br \/>\n10 PUNCHES IN A BOXING ROUND<br \/>\n1 PUSH-UP<\/p>\n<p>STEP 2<br \/>\n10 PUNCHES IN A BOXING ROUND<br \/>\n2 SQUATS<br \/>\n10 PUNCHES IN A BOXING ROUND<br \/>\n2 SIT-UPS<br \/>\nETC.<\/p>\n<p>After STEP 5, go back to STEP 4 and gradually reduce the number.<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE HOME WORKOUT 13<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 13\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/5BR_2LxttFE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8 and 10<\/p>\n<p>10X PLANK SIDE-TO-SIDE JUMPS<br \/>\n10X PLANK SINGLE KNEE 2 CHEST<br \/>\n10X SIT-UPS WITH SIDE-TO-SIDE KICKS<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 12<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 12\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/E2DV0HAt-Us?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE HOME WORKOUT 4, 8 and 10<\/p>\n<p>20 SEC. JUMPING KNEE<br \/>\n20 SEC. ROLL TO SPRINT POSITION<br \/>\n20 SEC. SIT-UP PUNCHES<\/p>\n<p>30 SEC. REMAINING<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 11<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 11\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/E7sywzjHPNk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 20 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE.HOME.WORKOUT 4, 8 and 10<\/p>\n<p>10X GROUND TAP + HIGH JUMP<br \/>\n10X DOLPHIN PUSHUPS<br \/>\n10X REVERSE SNOW ANGELS<\/p>\n<p>30 SEC. BREAK<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 10<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 10\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/ZnT568p5cbI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 5 mins<\/p>\n<p>This is a warm-up<\/p>\n<p>1. LUNGE<br \/>\n2. SIT ON YOUR KNEES<br \/>\n3. BREAKFALL<br \/>\n4. TURN TO SIT-UP<br \/>\n5. NO-HANDS SIT-UP AND STAND-UP<\/p>\n<p>REPEAT 20 times<\/p>\n<p>Please note: Make sure to alternate between your left and right legs during the exercises.<br \/>\nGood luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 9<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 9\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/WmXIatJtO50?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<\/p>\n<p>See: SIMPLE.HOME.WORKOUT 4 and 8<\/p>\n<p>6X BALL PUSH-UP<br \/>\n6X SIT-UP BALL 360<br \/>\n6X BACK AND FORWARD OVERHEAD LUNGES<br \/>\n30 SEC. BREAK<\/p>\n<p>REPEAT 10 TIMES<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 8<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 8\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/joz_09m4GAg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 5 mins<\/p>\n<p>This is a warm-up<\/p>\n<p>\u2014\u2014\u2014<br \/>\nOILING THE JOINTS. (Rotate each joint 8 times anticlockwise and 8 times clockwise)<br \/>\n\u2014\u2014\u2014<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 7<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 7\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/atFWAbdtwgA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>Please note: make sure you warm up properly<br \/>\nSee: SIMPLE.HOME.WORKOUT 4<\/p>\n<p>\u2014\u2014\u2014<br \/>\n20 SEC. JUMPING LUNGES (Land gently and keep your head, hips and knee in a straight line.)<br \/>\n20 SEC. PUSH-UP SHOULDER TAP (Tap your shoulder in one fluid movement whilst doing a push-up.)<br \/>\n20 SEC. SUPERMAN (Lie on your stomach and stretch your legs and arms out and off the floor.)<br \/>\n30 SEC. BREAK<\/p>\n<p>REPEAT 10 TIMES<br \/>\n\u2014\u2014\u2014<br \/>\nGood luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 6<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 6\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/ogWnqaUyZzc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 10 mins<\/p>\n<p>Preparation: Place a sturdy chair on a non-slip surface.<\/p>\n<p>Please note: make sure you warm up properly<br \/>\nSee: SIMPLE.HOME.WORKOUT 4<\/p>\n<p>\u2014\u2014\u2014<br \/>\n6X CHAIR STAND UP + FRONT KICK (Stand up and, after taking one step, perform a smooth front kick)<br \/>\n6X SQUAT + CHAIR PUNCH (Push the chair away as you come out of the squat \u2013 hold on tight to the chair!)<br \/>\nREPEAT 10 TIMES<br \/>\n\u2014\u2014\u2014<\/p>\n<p>For both exercises, make sure you use both your left and right legs!<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 5<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 5\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/bco47k8ozsg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<br \/>\n\u2014\u2014\u2014<br \/>\n20 SEC. SIDE \u201cTOILET PAPER\u201d JUMPS (Bend your knees slightly as you land.)<br \/>\n20 SEC. SIDE PLANK \u201cTOILET PAPER\u201d JUMPS (Keep your upper body straight and your elbows slightly bent.)<br \/>\n20 SEC. PLANKING KNEE TO CHEST (Stretch your legs out as far as possible and bring your knees as close to your chest as possible.)<br \/>\n30 SEC. BREAK<\/p>\n<p>REPEAT 10 times<br \/>\n\u2014\u2014\u2014<\/p>\n<p>Please note: make sure you warm up properly!<\/p>\n<p>Variation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 4<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME WORKOUT 4\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/P3lvVB4hMgA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 7.5 mins<\/p>\n<p>This is a warm-up<\/p>\n<p>\u2014\u2014\u2014<br \/>\n1 MIN. SHADOWBOXING (Use your arms, legs and head)<br \/>\n30 SEC. BREAK<br \/>\nREPEAT 5 TIMES<br \/>\n\u2014\u2014\u2014<\/p>\n<p>Please note: Ensure the surface is non-slip and that there is sufficient space.<\/p>\n<p>Variation: Why not give Krav Maga defence techniques a go too!<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 3<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 3\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/H0_n6a8vQSo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins<\/p>\n<p>\u2014\u2014\u2014<br \/>\n20 SEC. JUMPING JACKS (Bend your knees slightly as you land.)<br \/>\n20 SEC. PLANK WITH LEG AND ARM RAISE (Extend your arm and leg fully straight forwards\/backwards.)<br \/>\n20 SEC. SIT-UPS + BRIDGE (Place your heels against your bottom when doing the bridge.)<br \/>\n30 SEC. BREAK<\/p>\n<p>REPEAT 10 times<br \/>\n\u2014\u2014\u2014<\/p>\n<p>Please note: make sure you warm up properly!<\/p>\n<p>The second exercise can also be done on your knees.<\/p>\n<p>Variation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 2<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 2\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/i4VUP460Sto?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 12 mins.<\/p>\n<p>Take a small towel and place it, folded in half, on a non-slip surface.<\/p>\n<p>\u2014\u2014\u2014<br \/>\n20 SEC. KICK TO GROIN SQUAT (Perform the kick smoothly from the squat.)<br \/>\n20 SEC. HAMMERPUNCH PUSH-UP (Perform the hammerpunch smoothly from the push-up.)<br \/>\n20 SEC. HAMMERS TO PUNCHES (Hit as hard as you can) 30 SEC. REST<\/p>\n<p>REPEAT 8 times<br \/>\n\u2014\u2014\u2014<\/p>\n<p>Please note: make sure you warm up properly!<\/p>\n<p>The second and third exercises can also be done on your knees.<br \/>\nVariation: Try it with a set number of repetitions instead. Instead of 20 seconds, do 10 repetitions.<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SIMPLE.HOME.WORKOUT 1<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE.HOME.WORKOUT 1\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/NUZEf_WUPzQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Duration: 15 mins.<\/p>\n<p>Take two sturdy chairs and place them on a non-slip surface.<br \/>\n\u2014\u2014\u2014<br \/>\n20 SEC. KNEE TO CHEST (Keep your elbows slightly bent and extend your hips.)<br \/>\n20 SEC. DEEP PUSHUPS (Tighten your core muscles, keep your back straight and go as low as you can.)<br \/>\n20 SEC. JUMP SQUATS (Extend your hips as you jump and land softly with your knees bent.)<br \/>\n30 SEC. BREAK<\/p>\n<p>REPEAT 10 times<br \/>\n\u2014\u2014\u2014<br \/>\nPlease note: make sure you warm up properly!<\/p>\n<p>Variation: Try it with a set number of repetitions as well. Instead of 20 seconds, do 10 repetitions.<\/p>\n<p>Good luck!<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Blijf fit dit seizoen met simpele, maar uitdagende daily HOME WORKOUTS! De oefeningen zijn makkelijk thuis of buiten uit te voeren en goed te combineren met iedere lifestyle. Het komende seizoen zullen wij iedere dag een one-minute HOME WORKOUT video posten op onze kanalen, geregisseerd door \u00e9\u00e9n van onze trainers. De oefeningen zijn simpel uit [&#8230;]\n","protected":false},"author":3,"featured_media":9487,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nieuws"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>SIMPLE.HOME.WORKOUTS - Tausgym<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.tausgym.nl\/en\/news\/simple-home-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SIMPLE.HOME.WORKOUTS - Tausgym\" \/>\n<meta property=\"og:description\" content=\"Blijf fit dit seizoen met simpele, maar uitdagende daily HOME WORKOUTS! De oefeningen zijn makkelijk thuis of buiten uit te voeren en goed te combineren met iedere lifestyle. Het komende seizoen zullen wij iedere dag een one-minute HOME WORKOUT video posten op onze kanalen, geregisseerd door \u00e9\u00e9n van onze trainers. 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