Gustav Gym home workouts

You won’t have to miss any workouts; we have captured them on camera and created special workouts you can do at home.

You won’t have to miss our trainers and their workouts;
we have captured them on camera and created special workouts you can do from anywhere.

Tag us in your workout videos, @gustavgym and #gustavgym
Stay safe and healthy.

Team Gustav Gym

Got to our YouTube Channel

What’s on your schedule this week?
Choose from a LIVE session on Instagram or online workouts you can do anytime.
Just click the play button on your chosen class
(only available on computer)

All exciting classes led by top-notch instructors.

Barre by Roos-Anne (30 min)

Continued workout for 30 minutes, focussing on the legs and glutes. You need a chair or table as a barre. No rest in between.

Barre Booty Burn by Taylor (30 min)

Suitable for all fitness levels. In this booty-focused workout, we use barre moves to lift, tone, and strengthen the bum! Barre is based on a fusion of pilates and ballet, so the emphasis is on controlled, effective movements. During this workout, we will use pulses to trap heat and tension in the muscle – delivering maximum results. We’ll make use of classic barre moves, such as plies, fold-over, lunges, all-fours, and rear attitude leg lifts to build a big booty burn! You just need a table or a chair to use as balance support.

Pilates by Roos-Anne (15 min)

“Get ready for a 10 minute Pilates core workout. All you need is a mat.
Movements:
C-spine, Rollups, Single leg extend, Double leg extent, Teaser combination, Scissor kicks, Crisscross.”

Booty Blast by Samir (45 min)

Booty blast is a class that focuses on the glutes and legs. It’s suitable for all fitness levels, easy to follow and easy to do with a friend. To increase the intensity you can use a resistance band. This will make the exercises harder and more challenging.

Intensive Core by Adrian (20 min)

30 min. High-Intensity Core Workout, suitable for all fitness levels.
A perfect routine to train the muscles in your pelvis, lower back, hips, and abdomen.
No equipment needed (we recommend that you have at least one comfortable mat). Kettlebells, dumbbells, and elastic bands are optional.

Core Workout by Nick (5 min)

Everybody knows a plank, but we’ll take it up a notch by creating a challenge. You’ll start with a plank, but you’ll go round like a clock. Watch our trainer Nick do this, he’ll explain.

Try and complete the full clock plank without having to stop or quit. You have to hold the plank for 30 seconds at each hour: 1 o’clock = 1 up downs, 4 o’clock = 4 up downs, 8 o’clock and 10 o’clock. If you aren’t able to complete the challenge on 30 second planks, lower the amount of time spent planking to 20 seconds. How many times can you go around?

Core and Upper Body Workout by Danny (15 min)

A variation of plank positions, based on shoulder strength. You are not supposed to pause in between the exercises.

Core Workout by Bobbie (10 min)

Core workout with the use of two water bottles as weights.

Warming up:
Dribble
Butt kicks
Jumping jacks
Side run, high knee
2 rounds in total, finish with 1x dribble + tuck jump

Core:
30 sec. Pass under with the bottle
30 sec. Crunch with one arm up holding the bottle
30 sec. Russian twist with the bottle
30 sec. Crunch with one arm up holding the bottle
Rest, then second round

Core Stability Workout by Danny (15 min)

A core stability workout focussing on the abs.

Warming up 5 minutes
10 reps
20/10 seconds interval
Focus: dynamic stretch and cardio

Abs burner 7.5 minutes
15 exercises
20/10 seconds interval
Focus: the core, especially the abs

Let’s burn those abs!

Abs Workout by Danny (10 min)

High-Intensity abs workout.

Abs Workout by Nick (15 min)

Two rounds of 4 ab exercises aimed at strengthening the core. Each exercise is 1 minute long and focuses on a different core muscle, to train the whole ab area.

Core (Abs and Back) Workout by Nick (15 min)

Another 15 minutes core workout by Nick. This workout focuses on the ab and back muscles. The workout consists of a sequence of exercises. Each exercise is performed 1 minute long and there are no breaks in between the exercises. In the middle of the workout there will be a short pause to take a sip of water.

Full Body Workout by Paultje (25 min)

This workout is simple and easy to follow. It targets all muscle groups and has variations for the more advanced as well. It does not involve any jumping or equipment.

Full Body Workout by Kotryna (25 min)

Full body workout, suitable for all fitness levels. Simple, easy to follow, targets all muscle groups and has variations for advanced too. No jumping, no equipment needed.

Lower Body Workout by Bobbie (10 min)

Lower body workout with the use of two water bottles as weights.

Warming up:
Dribble
Butt kicks
Jumping jacks
Side run, high knee
2 rounds in total, finish with 1x dribble + tuck jump

Lower body:
30 sec. Thrusters
30 sec. Romanian deadlifts
30 sec. Lunges
30 sec. Low sumo squats + heel lifts
Rest, then second round

1 min. Jump squats

How many jump squats can you do?

Upper Body Workout by Bobbie (10 min)

Upper body workout with the use of two water bottles as weights.

Warming up:
Dribble
Butt kicks
Jumping jacks
Side run, high knee
2 rounds in total, finish with 1x dribble + tuck jump

Upper body:
30 sec. Shoulder press
30 sec. Bent over row
30 sec. Triceps extension
30 sec. Hammer curl
Rest, then second round

1 min. Push ups

How many push ups can you do?

H.I.I.T. by Cadin (25 min)

The following H.I.I.T. workout is for the full body. We will work on every muscle group, get that hart rate high, burn fat and build power in that body! For this workout you do not need any equipment, just a lot of motivation, energy and some good music!
This workout will take 25 minutes with 10 exercises, every exercise takes 45 seconds and we will do two rounds of each. In between the 45 seconds you will have 15 seconds to rest.

Cardio and Abs Workout by Danny (15 min)

This workout is all about cardio and abs. Each exercise is 20 seconds over 10 seconds, 16 exercises in total.

H.I.I.T. Full Body Workout by Cadin (30 min)

The following H.I.I.T. workout is for the full body. We will work on every muscle group, get that heart rate high, burn fat and build power in that body! For this workout, you do not need any equipment, just a lot of motivation, energy and some good music.

This workout will take 25 minutes with 10 exercises, every exercise takes 45 seconds and we will do two rounds of each. In between the 45 seconds, you will have 15 seconds to rest.

H.I.I.T. Cardio by Lindy (10 min)

A cardio workout in a maximum volume. Jump, sweat, squat and pump with me!
Round 1: walk outs to plank shoulder taps, sit-up and reach out, prison lunges, world greatest stretch.
Three rounds in a minute: squat, press ups, high knees, jumping jacks, burpees, jumping squats.
Max 20 seconds rest between.

H.I.I.T. Leg Workout by Eefke (10 min)

High-Intensity leg workout, suitable for all fitness levels.
A perfect routine to train the muscles in your legs.
For this workout, you only need a chair.

H.I.I.T. by Yeva (30 min)

H.I.I.T. workout suitable for all fitness levels.

H.I.I.T. Tabata Workout by Eefke (15 min)

H.I.I.T. Tabata workout, suitable for all fitness levels. For this workout you only need a chair. Sweat and burn some calories!

Yoga Flow by Shaima (15 min)

The 10 minutes flow is a short sequence that focuses on opening up and stretching the body and can be done at any time of the day. It’s suitable for yogis of all levels. Explained throughout the practice and easy to follow. For your stability you can use blocks but if you don’t have those, don’t hesitate to use books, or even toilet paper rolls. Relax, ease the mind, and don’t forget to breathe!

Yoga by Jacky (20 min)

Suitable for all fitness levels. In this short yoga break, we will move & breathe through some gentle movements to help release the tension build up in the body and the mind.

Yoga Flow Class by Shaima (25 min)

The 25 minute flow is a short sequence that focuses on opening up and stretching the body that can be done at any time of the day. It’s suitable for yogis of all levels. Explained throughout the practice and easy to follow. For your stability you can use blocks but if you don’t have those, don’t hesitate to use books, or even toilet paper rolls. Relax, ease the mind, and don’t forget to breathe!

Muscle Activation by Lindy (5 min)

These exercises will wake you up and activate your muscles. It’s short, it’s quick and done before you know it. Roll out of bed or get out of your chair and wake up those muscles. No better way to start the day!

HOME WORKOUTS

The coronavirus affects us all and we must help each other wherever possible.
Taking care of your health has always been important, but now even more.
To ensure that everyone keeps moving and to contribute to this, we have set up #gustavgym.

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