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#clubsportiveontour

workouts from anywhere

If you can’t come to the gym, the gym comes to you.

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, @clubsportive_zuidas and #clubsportiveontour
Stay safe and healthy.

Team Clubsportive

Schedule


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.

10MIN YOGA FLOW | SHAIMA


The 10 minute flow is a short sequences 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!”
20MIN YOGA BREAK | JACKIE

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.

25MIN HIIT | CADIN

Very suitable for beginners.
The following HIIT 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.

20MIN HIIT | NICK

This is a mini full-body HIIT class in which most of the exercises will be done on the matt. We’ll start with a short warming up, moving onto bodyweight exercises that help stretch and strain your legs, arms, chest, core, and back!
Finishing with a small cooling-down.

15MIN BEGINNER HIIT 1 | EEFKE

Start with this beginner HIIT workout.
15 minutes that will be focussing on strength for the full body
5 exercises, 1 minute each, 3 rounds

15MIN TABATA | EEFKE

15 minutes High-Intensity HIIT Tabata

10MIN FULL-BODY WORKOUT 2 | ADRIAN

Get ready for two rounds, 45-sec per exercise and 30-sec rest in between rounds.
Start with 1-minute warming and end with a cooling down. Just follow the instructions and let’s get to it.

15MIN BEGINNER HIIT 2 | EEFKE

15 minute that will be focussing on strength for the full body.
5 exercises, 1 minute each, 3 rounds.

30MIN HIIT | CADIN

The following HIIT 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!

20MIN HIIT | KOTRYNA

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

10MIN MAXIMUM CARDIO | LINDY

Cardio in a maximum volume. Jump, sweat, squat and pump with me.

20MIN HIIT CORE | ADRIAN

HIIT Core Workout, suitable for all fitness levels.
A perfect routine to train the muscles in your pelvis, lower back, hips, and abdomen.

30 MIN HIIT | YEVA

HIIT Workout, suitable for all fitness levels.

10MIN FULL-BODY WORKOUT 1 | ADRIAN

Full body workout in 10 minutes. Get ready for two rounds, 45-sec per exercise and 30-sec rest in between rounds. Start with 1-minute warming and end with a cooling down. Just follow the instructions and let’s get to it.

45 MIN BOOTY BLAST | SAMIR

Bootyblast 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. For increasing intensity, you can use a Resistance band. This will make the exercises harder and more challenging

20MIN BODYSHAPE | PAULTJE

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

20MIN FULL-BODY | TINEKE

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

25MIN FULL-BODY | KOTRYNA

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

10MIN LEG BURNER | EEFKE

15 reps – 4rounds

10MIN UPPER BODY WATER BOTTLE WORKOUT | BOBBIE

3-4 min WARMING UP + INTRO
– Dribble
– Butt kicks
– Jumping jacks
– Side run, high knee
2 rounds, finish with 1x dribble + tuck jump

5 min UPPER
– 30 sec Shoulder press
– 30 sec Bent over row
– 30 sec Tricep extension
– 30 sec Hammer curl
REST 10 seconds round

45 sec – 1 min How many push-ups can you do?

Use some weights or water bottles

10MIN LOWER BODY WATER BOTTLE WORKOUT | BOBBIE

3-4 min WARMING UP + INTRO
– Dribble
– Butt kicks
– Jumping jacks
– Side run, high knee
2 rounds, finish with 1x dribble + tuck jump

5 min LOWER
– 30 sec Thrusters
– 30 sec RDL
– 30 sec Lunges
– 30 sec Low sumo squat + heel lift

REST 10 seconds round

45 sec – 1 min How many jump squat can you do?

15MIN CORE & UPPER | DANNY

A lot of plank positions, based on shoulder straightness.
No stopping! @dannyvanroij

30MIN BARRE BOOTY BURN | TAYLOR

30m-High-Intensity Barre Booty-Burn Workout, suitable for all fitness levels. In this booty-focused workout, we use barre moves to lift, tone, and strengthen your 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.

30MIN BARRE | ROOS-ANNE

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

10MIN PILATES | ROOS-ANNE

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.

5MIN ABS CHALLENGE | KOTRYNA

A 5-min Abs challenge. Keep going and feel your abs burn.

15MIN CORE | NICK

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

CORE STABILITY | DANNY

Core stability

10MIN CORE WATER BOTTLE WORKOUT | BOBBIE

3-4 min WARMING UP + INTRO
– Dribble
– Butt kicks
– Jumping jacks
– Side run, high knee
2 rounds, finish with 1x dribble + tuck jump

5 min CORE
– 30 sec Pass under with bottle
– 30 sec Crunch with one arm up (hold the bottle) R
– 30 sec Russian twist with bottle
– 30 sec Crunch with one arm up (hold the bottle) L
REST 10 seconds round

10MIN ABS | DANNY

10 minutes High-Intensity Abs Workout

CHALLENGE 'CLOCK-PLANK' | NICK

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. A plank challenge in with 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?

12MIN CARDIO & ABS TABATA | DANNY

16 workouts, 8 cardio en 8 abs.
Cardio becomes easier, abs become harder.
20 sec work, 10 sec rest.

15MIN CORE l NICK

Functional Abs Class to strengthen the core and stabilization muscles to build up a powerful foundation.

ROOFTOP 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 #clubsportiveontour.

March 18th we gave our first rooftop training.
It was great and heartwarming to see how many people joined the workout from their balcony.

We are not your average gym. We are Clubsportive. This is our story.

rooftop workout #clubsportiveontour