Type:

Stay at home workouts

Video workouts to stay super fit at home!

Timetable

Choose a location Timetable Stay at home workouts
  • This week

Week 24

A lot of video workouts on this page.
Short workouts in the Instagram highlight USC @ home.

Fitness

Circuit training by Christian Jelders

Lower body workout by Hamza Bouamrani

Circuit training by Emile te Riele

HIIT by Jelmer Stiekema

20x HIIT Challenge by Kelsey Koffijberg

BB workout by Jelmer Stiekema

Upper body workout by Hamza Bouamrani

Circuit training by Christian Jelders

Core for spinning by Ruurd Kaper

HIIT by Jago Bunnik

Booty building by Celine and Deborah

Squat variations by Natalie Ching-Yong

HIIT by Jelmer Stiekema

Body power by Colette Schonfeld

BBB by Andrea Janssen

Tabata workout by Claire Orth

Bootcamp by Kristiaan, Lieke, Marieke & Merel

Full body workout with resistance bands by Claire Orth

Resistance band workout by Jelle Dames

Body weight workout by Vagner Madureira

Daily exercises by Emile te Riele

Groceries circuit training by Christian Jelders

HIIT by Jelmer Stiekema

Cardio super sets by Hakima Hamimi

Abs workout by Claire Orth

8 exercises to boost your muscles by Jelmer Stiekema

HIIT by Daan van Schaijk

Dynamic core training by Jago Bunnik

Circuit training by Hamid & Joeri

Handstand tutorial | Part 1 by Art van Schaaijk

Handstand tutorial | Part 2 by Art van Schaaijk

5 minute workout challenge by Claire Orth

Core training by Saskia Rave

Body power by Colette Schonfeld

Cardio boxing by Sin-Mee Choy

Total body workout by Daan & Vagner

Full body strength training by Hamza Bouamrani

Circuit training by Emiel & Hakima

Stretching by Sin-Mee Choy

Full body workout by Vagner & Daan

Circuit training by Daan & Vagner

Yoga & Mindfulness

Yoga by Rianne Ruinaard

Flow yoga by Lucy Griffith

Mindful outdoor by Jago Bunnik

Mindful outdoor training

  • Be kind to yourself by moving in a save, painless and comfortable way.
  • Do your favorite exercises. For the total training as well as per exercise, find a duration, tempo and effort that feels comfortable.
  • Take a break or change between exercises regularly. Just slight fatigue is enough to create a positive physical stimulus. Real gain is without pain!
  • With this mindset you’ll have enough energy left to get some insight into all the things going on in your head.

Critical alignment yoga by Iris Reyes

Critical alignment yoga | Lower back by Yvonne Teuben

Yin yoga by Dorien Immig

Critical alignment yoga | Upper back by Yvonne Teuben

Meditation by Joana Gomes

Critical alignment yoga | Upper back by Yvonne Teuben

Vinyasa flow yoga by Lucy Griffith

Yin yoga ‘on the wall’ by Barbara Falorni

Metta meditation by Barbara Falorni

Chair yoga by Yvonne Teuben

Upper body flow yoga by Barbara Falorni

Critical alignment yoga | Back bendings by Yvonne Teuben

Slow flow yoga by Barbara Falorni

Critical alignment yoga | Meditation by Yvonne Teuben

Pilates

Pilates by Rianne Ruinaard

Pilates by Andrea Janssen

Pilates by Rianne Ruinaard

Pilates by Rianne Ruinaard

Pilates by Andrea Janssen

Combat sports

(Kick)boxing shadow training by Heisam Saleh

Kumdo by Dominic den Drijver

Wing chun by Ginny Chow

Shorinji kempo by Jaap Stahlie

MMA/BJJ training | Two on One by Daan van Schaijk

MMA/BJJ training | Standard side control by Daan van Schaijk

Corona boxing by Stef van Gelder

MMA/BJJ training | Side control two arms over by Daan van Schaijk

MMA/BJJ training | Low mount by Daan van Schaijk

Wing chun by Ginny Chow

Dance & Zumba

Zumba by Natalie Ching-Yong

Zumba by Natalie Ching-Yong

Challenges

20x HIIT Challenge by Kelsey Koffijberg

Racket challenge by Arjan Petersen

5 minute workout challenge by Claire Orth

Other

Spinning playlist by Marco Hoekstra

Check this spinning playlist by Marco on Spotify.

The need for post-workout food by Jelmer Stiekema

Warming up by Jelmer Stiekema

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You don’t have to be a member of USC to do the Stay at home workouts.

Rather work out “for real” at one of our locations? Check our memberships and book your workout online on the sports page of your sport!

Categorization

Categories shortened for full categories

Cat. I Students UvA and HvA, other Dutch day universities
Cat. II Employees UvA/HvA, alumni HvA, AUV-members UvA, other full time students of universities of applied sciences
Cat. III Anyone else