{"id":1214,"date":"2020-04-02T09:41:09","date_gmt":"2020-04-02T09:41:09","guid":{"rendered":"https:\/\/blog.uantwerpen.be\/pintra\/?p=1214"},"modified":"2026-04-20T09:24:55","modified_gmt":"2026-04-20T08:24:55","slug":"10-minute-home-workout","status":"publish","type":"post","link":"https:\/\/blog.uantwerpen.be\/pintra-en\/10-minute-home-workout\/","title":{"rendered":"10-minute home workout"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1214\" class=\"elementor elementor-1214\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b4d18f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b4d18f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a86353d\" data-id=\"a86353d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f9aed6d elementor-widget elementor-widget-text-editor\" data-id=\"f9aed6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The lockdown situation doesn\u2019t exactly help you stay active. That\u2019s a pity, because it\u2019s especially important to keep moving at times like these. Finished your work and household chores? Then head out for a walk, run or bike ride, alone or with your family. Haven\u2019t got much time? Take a look at this home workout from Mensura and WeCoach. In just ten minutes and six exercises, you can get your whole body moving. At the bottom of this page you\u2019ll also see an example programme.<\/p><h3>Human board high<\/h3><p>Get down on your hands and knees. Keep your back neutral. Straighten your knees and hips. Hold this position.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5dbc8c1 elementor-widget elementor-widget-image\" data-id=\"5dbc8c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"380\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Human-board-high.jpg\" class=\"attachment-large size-large wp-image-960\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Human-board-high.jpg 380w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Human-board-high-300x300.jpg 300w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Human-board-high-150x150.jpg 150w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Human-board-high-100x100.jpg 100w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd01183 elementor-widget elementor-widget-text-editor\" data-id=\"bd01183\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Elbow-knee side plank<\/h3><p>Kneel on the ground. Place your forearm flat on the ground. Place your other hand on your side. Push your hips off the floor. Hold this position.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0fb20a elementor-widget elementor-widget-image\" data-id=\"b0fb20a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"400\" height=\"225\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee.jpg\" class=\"attachment-large size-large wp-image-965\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee-300x169.jpg 300w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a555ea elementor-widget elementor-widget-text-editor\" data-id=\"5a555ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Hip bridge up and down<\/h3><p>Lie on your back on the floor. Keep your back neutral. Place your feet flat on the floor. Keep your arms by your sides on the floor. Lift your hips up, hold on for a moment then slowly lower back down to the ground.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-649a971 elementor-widget elementor-widget-image\" data-id=\"649a971\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer.jpg\" class=\"attachment-large size-large wp-image-964\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer-300x285.jpg 300w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c9cc0be elementor-widget elementor-widget-text-editor\" data-id=\"c9cc0be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Air squat sumo<\/h3><p>Stand with your feet more than hip-width apart. Squat until your thighs are horizontal. Raise your arms. Keep your head neutral, in line with your back. Push back up through your legs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1f7d0b elementor-widget elementor-widget-image\" data-id=\"f1f7d0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Air-squat-sumo.jpg\" class=\"attachment-large size-large wp-image-963\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Air-squat-sumo.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Air-squat-sumo-300x285.jpg 300w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab59a72 elementor-widget elementor-widget-text-editor\" data-id=\"ab59a72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Table\/desk push-up<\/h3><p>Lean forward with your hands on the edge a table, keeping your back neutral. Place your hands slightly wider than shoulder-width apart. Keep your head neutral, in line with your back. Bend your arms, turning your elbows out at a 45\u00b0 angle. Push yourself back up to the starting position.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5753ac1 elementor-widget elementor-widget-image\" data-id=\"5753ac1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Table-desk-push-up.jpg\" class=\"attachment-large size-large wp-image-967\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Table-desk-push-up.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Table-desk-push-up-300x285.jpg 300w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45bbdd7 elementor-widget elementor-widget-text-editor\" data-id=\"45bbdd7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Switching superman<\/h3><p>Lie on your stomach. Hold your arms stretched out in front of you with your palms on the floor. Keep your back neutral. Engage your stomach muscles (imagine that you\u2019re trying to do up a pair of trousers that are too tight). Lift your right arm and left leg, then lower and switch sides.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29e8de7 elementor-widget elementor-widget-image\" data-id=\"29e8de7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Superman-om-en-om.jpg\" class=\"attachment-large size-large wp-image-966\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Superman-om-en-om.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/Superman-om-en-om-300x285.jpg 300w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da99e96 elementor-widget elementor-widget-text-editor\" data-id=\"da99e96\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Four weeks of exercise<\/h3><p>For best results, do the full workout<strong> three\u00a0times\u00a0a\u00a0week<\/strong> with as little rest as possible between the exercises. You\u2019ll find an example programme below.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85b46ce elementor-widget elementor-widget-image\" data-id=\"85b46ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"586\" height=\"308\" src=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/weekschema.png\" class=\"attachment-large size-large wp-image-976\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/weekschema.png 586w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/weekschema-300x158.png 300w, https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2020\/03\/weekschema-400x210.png 400w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The lockdown situation doesn\u2019t exactly help you stay active. That\u2019s a pity, because it\u2019s especially important to &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/blog.uantwerpen.be\/pintra-en\/10-minute-home-workout\/\" class=\"more-link\"><span class=\"screen-reader-text\"> &#8220;10-minute home workout&#8221;<\/span><\/a><\/p>\n","protected":false},"author":27,"featured_media":950,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[227,608],"tags":[130,75],"coauthors":[49,77],"class_list":["post-1214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-corona","category-working-at-uantwerp","tag-sports","tag-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10-minute home workout - Pintra (EN) Blog<\/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:\/\/blog.uantwerpen.be\/pintra-en\/10-minute-home-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10-minute home workout - Pintra (EN) Blog\" \/>\n<meta property=\"og:description\" content=\"The lockdown situation doesn\u2019t exactly help you stay active. 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