UPDATE: online fitness programs 1 &... 2!

Due to the 2nd lockdown Sports Centre VU had to close, but our team is still thinking about you! So we came up with a home program to create a total body workout. Check out the playlist Home program 1 and playlist Home program 2 on Youtube.
This is how we’ll get through the lockdown together! #stayfit #stayhealthy #takecare

LOCKDOWN 2: HOME PROGRAM 2

EMOM (every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

For example; if you have to do 20 repetitions of a specific exercise, you will have to complete those repetitions within the minute. If you complete them faster, the remaining time of that minute will be your break time. The faster you go, the longer your break will be. When the next minute starts, you will start the next set of repetitions. Complete all 10 exercises one after the other. It will take 10 minutes to complete a series. Try to do 2-3 series in total. But of course you are allowed to do as many series as you want ;).

Easy Intermediate Hard
15 25 35
10 15 20
10 15 20
10 20 30
10 20 30
10 20 30
15 25 35
10 15 20
10 20 30
15 25 35
  1. 180 Squat Jumps
  • Bulgarian Split Jumps Left
  • Bulgarian Split Jumps Right
  • Reverse Rows
  • Single Leg Hip Thrust Left
  • Single Leg Hip Thrust Right
  • Russian Twists
  • Reverse Crunches
  • Plank March
  • Triceps Dips

180 Squat Jumps

Stand with your feet hip-width apart with your toes pointed slightly outward. Engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.

Bulgarian Split Jumps

Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height. Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be positioned forward in such a way that your front knee will not pass your toes. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes. Jump up so your front foot leaves the ground.

Obviously you can do the same movement without jumping. In that case drive up through your front heel back to the starting position.

Reverse Rows

Lay down under a solid table, your arms vertically to the edge of it. Grip the edge a bit wider than shoulder width. The fingers are on the surface of the table, while your feet touch the ground with the heels. Pull yourself up until your chest touches the tables edge. Hold your body in a straight line by engaging your core and glutes. Do not let your hip sink down. Hold this position for a short moment and let your body sink down again.

Single Leg Hip Thrust

Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Make sure your hips stay aligned.

Russian Twist

Sit on your sit bones as you lift your feet from the floor, keeping your knees bent. (Alternately, you can drive the heels of your feet into the ground.) Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs. Position your hands in front of you, interlacing your fingers or clasping your hands together. Use your abdominals to twist to the right, then back to center, and then to the left. Make sure to fully rotate your shoulders into the movement.

Reverse Crunches

Lie on your back with your arms alongside you. Extend your legs towards the ceiling, making sure your hips, knees and heel are more or less aligned. Move your hips off the ground by flexing your abdominal muscles and slow the movement back down as much as possible.

Plank March

Start in high plank position, with arms straight, wrists directly under shoulders, body forming a straight line from your head to heels. Bend right elbow to lower right forearm to the floor. Lower left forearm to the floor. Extend the right arm, then the left arm to return to starting position. Continue to repeat, alternating which arm you start with each time.

Triceps Dips Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are slightly bent at the knees and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. Lower yourself until your elbows are at 90 degrees. Slowly push yourself back up to the start position and repeat.

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LOCKDOWN 2: HOME PROGRAM 1

EMOM (every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

For example; if you have to do 20 repetitions of a specific exercise, you will have to complete those repetitions within the minute. If you complete them faster, the remaining time of that minute will be your break time. The faster you go, the longer your break will be. When the next minute starts, you will start the next set of repetitions. Complete all 10 exercises one after the other. It will take 10 minutes to complete a series. Try to do 2-3 series in total. But of course you are allowed to do as many series as you want ;).

Easy Intermediate Hard
15 30 40
10 15 25
10 15 25
15 20 30
15 20 30
10 15 25
10 20 30
20 sec 30 sec 40 sec
15 20 30
5 10 20
  1. Air Squats
  2. Reverse Lunges Left
  3. Reverse Lunges Right         
  4. Frog Thrusts
  5. Crunches      
  6. Bicycle Crunches
  7. Push Ups
  8. Mountain Climbers
  9. Back Extensions
  10. Burpees

Air Squats

Stand with your feet hip-width apart with your toes pointed slightly outward. Engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight. Make an effort to keep your knees externally rotated. Focus on keeping your torso upright and core tight. Straighten your legs and squeeze your glutes to come back up.

Reverse Lunges Links + Rechts

Stand with your feet together. Engage your core. Step back with your left (or right) leg and bend at both knees until they make a 90 degree angle. Stand back up placing your feet back together.

Frog Thrusts

Lie down on your back, with your knees bent and your heels positioned below the knees. Move your knees apart and place the soles of your feet together. Maintain this position while driving your hips of the ground. Flex your abdominal and glute muscles while doing so.

Crunches

Lie down on the floor, knees bent and heels positioned under the knees. Position your hands at the temples with the elbows rotated outward. Bring the shoulders up off the ground and push your lower back into the ground. Move your chest up towards the ceiling.

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground. Bend your elbows and put your hands to your temples. Bring your knees in toward your chest, and lift your shoulder blades off the ground. Straighten your other leg out to about a 45-degree angle to the ground while turning your upper body, bringing your elbow in toward the knee at your chest. Make sure your rib cage is moving and not just your elbows. Now switch sides, and do the same motion on the other side to complete one rep (and to create the “pedalling” motion).

Push Ups

Position your body with your arms straight out, abs tight, holding your body in a plank position. Hands and arms should be positioned slightly below your shoulders, fingers pointed forwards. Shoulders are pushed down away from your ears. Lower your body until your chest is just above the floor, elbows pulling back at roughly a 45 degree angle. Push your torso away from the ground until your arms lock, then repeat. Make sure to keep your back straight by engaging your core and glutes. (Alternatively you can push up starting from the knees to make it easier).

Mountain Climbers

Get into a plank position. Check your form, your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your one knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can.

Back Extensions

Lie down on your belly, legs extended and your elbopws rotated outward. Position your hands, palms facing down, below your forehead. Bring your chest and head up by flexing your glute and lower back muscles.

Burpees

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just ouside, your feet. Shift your weight onto your hands and jump your feet back to a plank position. Your body should form a straight line from your head to heels (you could do a push up, while in this position before continuing). Jump your feet back towards your hands. Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.

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