If you've done the previous three workouts a few times, you're probably looking forward to something new. We've put together another well-rounded, tough bodyweight workout for you that will get you one step closer to your summer figure. It's also the last in our training camp series , but more special series are sure to follow.
With us today you will train your entire body. This time we will use your training mat. Don't have one at home? We recommend our fitness mat , because you will hardly find a better surface. ;)
First of all: Activate a stopwatch in your field of vision.
Get on your mat and start the warm-up!
Hip circles: Stand with your feet slightly wider than shoulder width and upright, place your hands on your hips and circle your pelvis in one direction for 15 seconds before changing and circling to the other side for 15 seconds.
Easy Squat: Stand with your feet shoulder-width apart, place your hands together in front of your chest, tighten your glutes and abs and do a simple squat. We are in the warm-up exercise, so don't push yourself to your maximum. Perform slowly and in a controlled manner for about 30 seconds.
Pre-stretch: Here you are in the same starting position. Stretch both arms over your head, your hands interlocking at the highest point. Now stretch straight up as far as possible. Hold this position for 10 seconds and then lean to the left side. Now stretch your right flank. After 10 seconds, switch sides and repeat all three variations of the stretch again.
BIBCYLE CRUNCH
Start this exercise lying down, press your lower back towards the mat, lift your shoulder blades off the floor and then go into the classic crunch position. Only your buttocks and lower back touch the floor. Your feet do not touch the floor during the entire exercise, you hold them in the air at a 90° angle. Your hands touch your temples. Now stretch out one leg and pull the other knee towards your chest to your opposite elbow. Then lift the other leg and switch sides. Make sure to activate your core muscles and turn your upper body to the respective side.
If that's a step too high for you, just hold your legs at a 90° angle and only move your upper body. Left elbow to right knee and vice versa.
Duration: 40 seconds
Pause: 10 seconds
LEG RAISES
Leg raises should not be missing from any ambitious six-pack workout. You are already lying on the mat, so let's stay here. Press your lower back into the mat again and fix yourself there, this will immediately build up a basic tension. Now hold your legs stretched out around 15 cm above the floor, your arms resting on the mat next to your body. Breathe out and raise your legs at the same time until they form a 45° angle with the floor. As you breathe in, slowly and in a controlled manner lower your legs back towards the mat, but do not put your legs completely on the floor. The lower back always remains pressed against the mat!
If you find this a little difficult, you can optionally push your hands under your buttocks so that your thumb and index finger touch. Another way to help is to lift your upper body. Lift your shoulder blades a few centimeters off the floor and crunch together slightly. Can you feel the difference?
Duration: 40 seconds
Pause: 10 seconds
PLANK VARIATIONS
Now we want to engage your core and work on your stability. Now turn onto your stomach and go into a high plank. Make sure that you position your wrists directly under your shoulder blades and that your whole body forms a straight line. Your head is now the highest point, you hold it in line with your body, looking towards the floor.
Once you have found the position, shift your weight onto your left arm, raise your right arm out to the side and briefly tap the floor to your right. Then place your right arm back on the mat in a controlled and gentle manner. Now change sides and raise your left arm.
Duration: 20 seconds
Break: none
You don't leave the plank and keep holding on. Now lift your right leg a few centimeters off the floor, stay there for 2 seconds and then lower your foot back to the floor in a controlled manner. Now switch sides.
Duration: 20 seconds
Break: none
You think that's it? No, you can do it! Just hold on a little longer.
Hold your plank statically for another 20 seconds. Now strengthen your core and for an extra dose of effort, crunch your stomach in the high plank. To do this, lift your back slightly, keep your hands under your shoulders and give your abdominal muscles an extra round.
Duration: 20 seconds
Break: 20 seconds
BACK SHOULDER RAISES (optional with dumbbells)
Lie on your stomach on your training mat with your toes on the floor. Bend your arms at a right angle, with your upper arms at your sides on your shoulders. Now raise your head and arms at the same time and point your thumbs upwards. Pull your arms back and up as far as possible, bringing your shoulder blades together forcefully. Hold this final position for 5 seconds, then slowly release the tension without putting your arms or head down.
Duration: 20 seconds
Break: 20 seconds
SQUAT WITH ARM RAISES (optional with dumbbells)
For this exercise, place your feet shoulder-width apart, with your toes and knees rotating slightly outwards. In an upright position, tense your abdominal muscles and pull your shoulder blades back. Push your chest forward a little, with your arms positioned at your sides. As you exhale, sit down in a deep squat by pushing your buttocks back and at the same time raising your arms forward, tense and stretched out, with your thumbs pointing upwards. Hold this position briefly and then stand upright again, lowering your arms again at the same time. Try to build up a little speed and do lots of repetitions.
Alternatively, you can hold dumbbells in your hands and perform this exercise in the same way.
Duration: 20 seconds
Break: 20 seconds
DIPS
One final, really good exercise for your triceps. Are you ready?
Sit down on your mat and bend your legs. Now place your hands behind your back, with your elbows pointing backwards and your fingertips pointing forwards towards your feet. Keep your back straight during this exercise and push your arms through. Raise your hips until your body is in a straight line, pushing your feet a little further forward if necessary.
Now bend your elbows and make sure that they are directed backwards instead of out to the side. Then straighten your arms again and bend them again immediately afterwards. You will notice that the range of motion is relatively small, but it is still an incredibly effective exercise for your triceps.
Duration: 40 seconds
