Do you want a flat stomach, tight thighs, a firm butt? But your training should not fill the entire free time? Can you have! This workout will appeal to every muscle and still lasts only 30 minutes Workout. (30 minute full body workout at gym).
Just train on schedule
You are challenged but not overwhelmed with this 30-minute workout. Rate 6 weeks for first visible results. Thus, the entry into a sporting life is done, the rest then runs almost by itself.
This is how the Training plan works
On 3 days of the week, you will do strength training, with one endurance unit in between, so that your muscles have enough time to regenerate. The training plan is structured in such a way that no week is the same as the other and therefore boredom cannot even arise. The best part is that you even have the weekend off!
The Muscle Circle
Each workout consists of a combination of the following 8 exercises that train your body from head to toe. Take 3 passes each. In the first 2 weeks, it will be enough if you have the lowest number of repetitions, only from week 3 increase up to the highest repetition number. You have not trained for months? No problem. Follow the repeat instructions, but do each circle only once in the first 2 weeks.
The best training aids
It pays to invest in a basic set of exercise equipment. All you need for the workout are tubes, exercise ball, miniband and dumbbells weighing 1 to 2.5 kilos. They are not expensive, but effective companions on the way to your dream figure.
Workout for Urgent
The cardio unit
So that you not only build muscle but also lose kilos, endurance training is on the program twice a week. Running as interval training, it boosts fat burning even more. Pick one of the 3 intervals.
Short periods of high-intensity alternate with longer periods of low resistance. The intensity levels range from 1 to 10 – where 1 means you do not make much effort, at 10 you go to your limit. Whether you’re running the power pyramid, the calorie killer or the perennial burner on the cross-trainer, bike, stepper or jogging is up to you.
Exercise 1: side jumps with miniband
Shaping the thighs 15 to 20 repetitions
a) Place the miniband around your ankles with your feet so far apart that the band is stretched. The starting position is like classic squats.
b) Now push off with your left foot and jump back to the starting position, this time vice versa – right foot ahead, the left one follows. The miniband is always tense now. Continue to move, perform the movements quickly.
Exercise 2: Dry skating
Trains thighs and back 12 to 15 reps per side
a) Cross your left leg behind the right while
bending your right knee. Now stretch your right arm horizontally to the side and swing your left arm across the right leg.
b) Jump a large step to the side while changing your arm and leg positions in a fluid motion.
Exercise 3: High kicks
Firm legs and buttocks 10 to 15 repetitions
a) Place your feet hip-width, the abdominal muscles are tight. Make a deep lunge back with your right leg.
b) Push yourself up from the position by stretching your left leg and getting into an upright posture – the gluteal muscles are tight. With the right leg, you now perform a high kicking motion in front of the body until the leg is stretched out. Be sure to make a flowing movement. Then bring your right leg back to the deep flexion position and switch to the left leg.
Exercise 4: Leg bending and rowing combi
Tightens legs, buttocks and shoulders 12 to 15 repetitions
a) Attach a tube about the height of your belly button to a stable object and firmly grasp the handles. Move away until it is energized.
b) Extend your arms horizontally in front of your body while simultaneously moving your butt towards the floor until your legs have reached a 90-degree angle. When getting up, perform a rowing motion: pull the elbows to the back
and the shoulder blades together. Then return to the starting position.
Exercise 5: Breast Press with Tube
Modeled beautiful arms and strong chest muscles 12 to 15 repetitions
a) Use the firmly attached tube again. Take it in your hands and turn your back to the object to which it is attached. Now take a big step forward – hands and elbows are at chest level, palms pointing to the floor.
b) Extend your arms forward and bring your hands together at about shoulder height in front of your body. Slowly release the voltage and start again.
Exercise 6: Dumbbell lifts
Strengthens shoulder and arms 8 to 12 repetitions
a) You are sitting on a chair, the upper body is bent forward at a 45-degree angle. Take a dumbbell weighing 1 to 2.5 kilos, lift your upper arms to shoulder height. The elbows are bent at a 90-degree angle, with their hands pointing to the floor.
b) Without altering the elbow position, turn your forearms up – up to your height.
c) Stretch your arms towards the ceiling. Then continue the movement in opposite directions: pull back the elbows and rotate down to the starting position.
Exercise 7: Ball circles
Strengthens abdomen, back and triceps 8 to 12 repetitions
a) Support yourself with your forearms on the exercise ball, put your stretched legs hip-width. Now tense your stomach and bring yourself into a stable position. The body is completely straight.
b) Use your forearms to roll the ball to the left, to the front and to the right in a small movement (similar to a stirring movement). Return to the starting position and then change direction.
Exercise 8: Tiptoe gripping
Improves the lateral abdominal muscles 10 to 15 repetitions
a) Lie flat on the floor, legs outstretched, arms spread out beside the body.
b) Lift your left leg straight towards the ceiling and guide your right arm to the foot. The shoulders are raised off the ground when you try to touch your toes with your hands or get as close as possible. Lay down upper body and leg and repeat with right leg and left arm.