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Health & Fit workout for home: super fit in 15 minutes

11:20  06 april  2020
11:20  06 april  2020 Source:   wunderweib.de

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Workout für zuhause: Super fit in 15 Minuten © provided by WUNDERWEIB workout for home: super fit in 15 minutes

With our workout for home you only train for 15 minutes and still have maximum effects. What do you need for this? Just yourself.

If you can't go to the studio right now or if you prefer to work out in your apartment anyway, this home workout is exactly what you were looking for. You can really exercise yourself , do not need much time ( it only takes 15 minutes! ) and then feel super refreshed. Such training is not only a good way to start the day, but also as a pick-me-up during the lunch break, for example if you should work from home.

How your workout works at home

Your training plan for your own four walls consists of a total of four different exercises and a warm-up. the workout was put together by personal trainer Stefania Lou from IAMSTRONGER , who is an expert for short and effective workouts that get everything out of you and improve your fitness.

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workout at home: you only need 15 minutes

This 15-minute circuit training focuses on the legs.

Structure of the training

Optional: 1 round of warm-up (2 minutes) 3 rounds of workout (15 minutes): each exercise 60 seconds; Optional: 30 seconds of PauseWarm-up

after each lap. If you want to warm up, do this warm-up before the workout. This prepares the muscles and increases mobility.

Run on the spot, 30 seconds, buffalo men, 30 seconds squat rotations, 30 seconds (deep squat position, alternately always extend one arm straight up and follow with your eyes) Looking up dog, 30 seconds workout

1st exercise: Reverse to Front Lunges , 60 seconds per leg

Starting position: waist width and upright position, hands on the hips, looking ahead. The front knee should never protrude over the tip of the toe, but should always stay at a right angle.

Exercise 2: Prayer Squats, 60 seconds

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Starting position: Wide standing in the squat (squat), hands on the sides of the temples, back straight and looking forward. Get on your knees, then back to the squat position, then stand upright again on your knees and repeat the process.

Exercise 3: Bend Over Arm Extension, 60 seconds

Starting position: Hip-wide standing, straight back, arms stretched upwards. Now, with your back straight and arms stretched, slowly bend forward, the legs should only be bent slightly and bend down again.

Exercise 4: Skater Lunges, 60 seconds

Starting position: Hip-wide stance. Now alternately perform lunges: Cross your right leg bent behind your left, placing your right arm next to your left foot and stretching it upwards. The look follows or stays on the ground, then the other side.

After your workout, we recommend stretching or doing these yoga exercises , for example, which stretch exactly the areas that you have just trained.

Want more workouts with Stefania? The Hero Club from IAMSTRONGER can be tested permanently for 1 euro for 14 days. An annual subscription can also currently be purchased for 99 euros (instead of 119.90 euros). Workouts and recipes are then available. More information on the homepage of IAMSTRONGER .

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