Let's get into shape! With this full-body workout you will get through spring fit and radiant
BEAUTY | April 15, 2021
LET'S GET INTO SHAPE! THIS FULL BODY WORKOUT WILL GET YOU THROUGH THE SUMMER FIT AND RADIANT
BY JUDITH WILLIAMS
It is as simple as it is ingenious: The secret to radiant skin is the interaction of a balanced diet, the right skincare routine and internal processes of physical regeneration. Keyword: holistic beauty care! Since Let's Dance at the latest, I've gotten into the habit of regular sports sessions. Stressful? A lot. But it's worth it! I'll show you a moderate but effective workout that will help you get through the summer fit - it's not only good for you all around, but is also particularly important in times of increased home office work. Step-by-step and without equipment: all you need is a dose of motivation. Let’s get in shape, beauties!
TO WARM UP
JUMPING JACKET
2 minutes + 2 minutes
With this fat burner you'll really work up a sweat, burn a few calories right from the start and warm up your entire body optimally for muscle training. Here's how it works: Jump up in an upright position with your knees slightly bent. The hands must touch above the head.
KNEE RAISES
2 minutes
From a hip-width stand in an upright position, the knees are alternately quickly pulled upwards as far as possible. The arms swing along. Very good! After you have completed this exercise, do another round of jumping jacks.
UPPER BODY WORKOUT
PUSH-UPS
1 minute
This very efficient exercise requires the body to form a straight line. Alternatively, you can of course start with the slightly easier women's push-ups and support yourself with your knees on the floor. Make sure that you hold the position for several seconds when going up before returning to the starting position. Power through for a minute!
DIP
1 minute
This exercise declares war on flabby “waving arms”! Grips the seat of a chair so that the back of the hand is facing upwards and pushes the buttocks in front the seat. The knees are bent at 90°. The soles of your feet are completely on the floor and the distance between your legs is hip-width apart. The arms are always slightly bent and never fully extended. Keep your back stable in an upright position and look straight ahead.
Now bend your arms to 90° so that your buttocks are just in front of the floor. The arms are angled at 90° in this position. Hold briefly, then slowly push back up and return to the starting position. Do this exercise for 1 minute, as often as you can. Not hard enough yet? You can increase it by walking your feet a little further away from the chair. This puts more body weight on your upper arms.
“Be prepared to lovingly work on yourself again and again!”
Judith Williams
FRENCH PRESS (FOR THE TRICEPS)
2 minutes
For this you now need a small “training device”: If you don’t have weights at home, you can easily convert two full water bottles into weights. Lie on your back, bend your legs and grab your weights. Now raise and lower it like in the photos. Important: The upper arms always remain in the same position - you only work with the forearms!
BIRD DOG: ARMRESTS WITH ARM AND LEG RAISES
1 minute
Funny name – great exercise! Your starting position is on all fours with your back straight, looking towards the floor and your stomach tense. Now one arm is slowly stretched forward and at the same time the diagonally opposite leg is stretched backwards in a slow kicking movement. Pull your toes up – hold them briefly. Then slowly return to the starting position and continue the exercise with the other arm and leg - always alternating.
Alternatively, the exercise can also be carried out with just the legs at first: To do this, extend your legs backwards in slow kicking movements while tucking your toes - hold briefly. Then do the exercise with your arms: slowly stretch forward, pull towards your stomach - hold briefly.
BACK
1 minute
Lie on your stomach and stretch your arms straight above your head. Your gaze goes to the floor. The neck is straight. Now both arms (your thumbs point upwards) and both legs are raised at the same time. Hold this position for a few seconds - the buttocks, stomach, pelvic floor and entire back muscles are tensed. Return to the starting position and repeat the exercise for a total of 1 minute.
RECOMMENDED PRODUCTS
LEGS AND BUTT
SQUATS
1 minute
Let's move on! Your legs are hip-width apart and your posture is upright. Extend your arms straight forward as you move down. Important: Your knees must not protrude beyond your feet. Remain briefly in this squatting position and hold it before slowly returning to the starting position. Stay tuned for 1 minute or 3 x 10 repetitions!
ALTERNATING LUNGES
10 reps per side
Your starting position: You stand upright, your arms are either on your hips or hanging down the sides of your body. Now take a big step forward with your left leg and push your hips forward as well. The back remains vertical and the back leg is stretched out. Then return to the original position before alternating between bending the other leg. If you still have strength: You can increase the exercise by simply adding an additional weight of your choice - a dumbbell, a water bottle, or a Terraband.
LATERAL LEG RAISE
10 reps per side
You're doing great! For the next exercise, lie on your side in a straight position. One arm lies on the floor, with the other arm you support yourself on the floor in front of your chest or on your hips. Now lift the leg on top straight up as far as possible - hold briefly and then return to the starting position. If you are experienced, you can also increase this by using a Terraband.
CHAIR
1 minute
Now it's time for the thighs and bottom! While standing upright, bend your knees deeply and stretch your arms above your head. Make sure your back is straight. Hold this position for 1 minute, or as long as you can, hold, hold... 😉
BALANCE SWING
30 seconds per side
Balance is key! Support yourself with one hand on a table or chair. Then slowly bend forward while lifting one leg backwards. Important: Your upper body should form a straight line together with the toes of your feet pointing downwards. Hold this position for 30 seconds. Then it's the other side's turn. Repeat the balance swing 10x per side. Here too you can work with weights in your hands to increase your strength.
WALL SIT
With increase
The next exercise is an efficient workout for the legs and buttocks. Sit in the air against a wall with only your bottom touching the wall. Stay in this position for as long as possible with your leg and butt muscles tense. Start time 30 seconds - open with upward progression.
LEG RAISES: FOR THE ABDOMINAL MUSCLES
1 minute
This exercise is performed on the floor in a supine position. Your legs are straight out and your arms are at your sides. While the head remains firmly on the floor, the legs are simultaneously lifted up and slowly lowered again with the glutes and stomach tensed. Alternatively, you can just lift your legs (without your back) upwards with your glutes and stomach tense.
BRIDGING: FOR BACK STRENGTHENING
2 minutes
The initial situation:
Lie on your back on a yoga mat and place your legs hip-width apart. The thighs are parallel. Your arms are stretched out to the sides next to your upper body. Build up a certain amount of basic tension in your stomach and back so that your lumbar spine rests on the floor.
The exercise:
Now the spine rolls up slowly and guidedly - vertebra by vertebra - from the buttocks to the shoulder blades. Your thighs remain parallel. Actively tense your buttocks so that your pelvis can be kept stable. Hold this position for about 10 seconds. Then roll your spine again, vertebra by vertebra, and gently place your upper body back on the mat.
The increase – pelvic lift (30 seconds per side):
Tense your abdominal muscles and press your other heel into the floor. Raise your hips upwards and complete the movement by tensing your glutes. Place your body back on the floor and repeat the movement.
WELL DONE!
You did it! Now you have an extensive one Shower and really deserves some relaxation. Very important: don't forget to drink. 🌊