We show you how you can work out effectively from home without any weights or equipment. Your whole body workout for the stomach, legs, glutes, and upper body.
WARM-UP
We start with a small 5-10 minute warm-up session. Warming up before training is important because it prevents injuries and increases your performance during training.
FIRST WARM-UP EXERCISE
We march on the right and keep raising our knees higher. We actively take our arms with us. We pay attention to regular and deep inhalation and exhalation.
SECOND WARM-UP EXERCISE
After a few minutes of walking, we also start circling the stretched arms from front to back and then back to front.
15-20 repetitions
THIRD WARM-UP EXERCISE
We now take a shoulder-width stand, fix the pelvis, the arms hang relaxed next to the body. Now we push a palm down to one side towards the knee by bending our upper body straight over our hips. In a flowing movement, we roll with a rounded upper body over the middle to the other side and pull us up over our hips back into the starting position. We do the same exercise on the other side.
8-10 repetitions per side
FOURTH WARM-UP EXERCISE
In the fourth and final warm-up exercise, we switch to mobilizing the cervical spine. To do this, we again take a stable shoulder-width stand and keep the upper body motionless. We turn our head over our shoulder to one side, and then move our chin forward in a semicircle over our rib cage to the other side. From this side over the rib cage again to the other side. Feel free to go a little faster to loosen the neck muscles.
8-10 repetitions per side
POWER WORKOUT
After we have warmed up, we move on to the main part of the workout. The power workout. This consists of various exercises that train the different regions of the body. Here, the intensity can be individually increased by increasing the number of repetitions and holding times.
FIRST STRENGTH EXERCISE
We take a stable, upright stance and build up tension in the core muscles. The feet are a little more than hip width apart, toes point forward. The knees are slightly bent, the pelvis is steady. The arms are stretched out sideways. From this starting position, the body is lowered by bending the hip and knee joints to a knee joint angle of approx. 90 °. At the same time, the arms are raised in front of the chest. The back is straight, the chest is facing forward and the head is an extension of the spine. The legs and hips are then stretched until the knee joints are only slightly bent.
After 10 repetitions, we remain in a deep crouch with the buttocks down and hold the position for 10 seconds. Then continue with 10 squats and 10 seconds of holding until 3 x 10 repetitions of the squat and a total of 30 seconds of holding.
SECOND STRENGTH EXERCISE
We take a shoulder-width stance, knees are slightly bent, belly pulled towards the spine. We push the buttocks backwards, tilt the upper body forward a little, the back remains straight, the pelvis is steady and the arms go up into an extension of the upper body. The head is straight and the glance goes towards the floor. Palms face down. We pull the thumbs down towards the shoulders by bringing the shoulder blades back together and down. The elbows also pull back down.
After 10 repetitions, we stretch our arms up again, palms facing each other. Now we alternately raise and lower our arms up and down in short, quick chopping movements. Tighten and steady the torso. Do the exercise for 10 seconds. Perform both exercises alternately 3 x 10 repetitions / seconds and increase the intensity by increasing the number of repetitions and holding time.
THIRD STRENGTH EXERCISE
Now we switch to the mat to do the plank. For this, the upper body is supported on the forearms. The upper arms point vertically downwards and are fixed in the shoulder joint. The legs are supported on the balls of the feet, the head is an extension of the spine. Build up basic tension in the buttocks and core muscles. The legs are almost parallel to the floor, legs, pelvis and upper body form a line. The navel pulls towards the spine. Remember the deep and regular breathing.
Hold position on your forearms for 10 seconds, then raise one leg and place the tip of your toe a short distance away from your body and bring it back to the starting position. Do this alternately with the left and right leg 5 times per side.
We now switch back to the 10-second hold position. Also pay attention to tension in the abdominal muscles and glutes. Now the arms are alternately stretched 5 times per side and lowered. If you cannot keep your body tension or fall into a hollow back, take a break. The exercise should be done cleanly and in a controlled manner.
Alternately hold 10 seconds of forearm support, build in a total of 10 x leg movements, 10 seconds of holding exercise, 10 x “up & down” and start all over again until 3 sets per exercise are achieved. Here too, intensity can be varied by increasing the number of repetitions and holding times.
