Today is exactly the day summer begins according to meteorological time. But we still have a little time until the calendar summer and we want to make the most of it.
Off to the training camp ! Put on your sports gear and get started right away. But First: warm up. Today we're focusing on your buttocks, so let's warm them up and our legs well beforehand.
Side Lunges: Stand upright with your feet very wide apart and place your hands together in front of your chest. Push your hips back and at the same time shift your body's center of gravity to one side, with your upper body moving slightly forward. Return to the center and change sides. Repeat this exercise a few times.
Stretching the quadriceps: Stand upright, shift your weight onto one leg and bend it slightly. Bend the other leg and use your hands to gently press the heel towards your buttocks. Make sure that your thighs stay in line (both knees stay close together) and keep your upper body upright at all times.
Now we're going to start our squat session. It's going to be tough, you might even curse, but we're going to keep going.
First of all: Activate a stopwatch in your field of vision.
Take a Miniband of your choice, stretch it around your thighs and stand with your feet shoulder-width apart. The mini band stays in this position permanently and for every exercise.
EASY SQUATS
Straighten your back, keep your shoulders back, rest your arms on your hips or cross them in front of your chest. Now put your bottom back. Squat down as low as possible and make sure that your knees do not go over your toes. From the lowest point, exhale and push yourself back up into an upright position.
Repeat this exercise several times in the specified time and make sure you perform it correctly.
Duration: 40 seconds
Break: 20 seconds
SQUATS PULSAT
You now know the basic exercise. After the short break, go back down into a squat and hold this position. Now press your thighs outwards in small, pulsating movements. Maintain the tension continuously and squeeze!
Duration: 30 seconds
Break: NONE
SQUAT-HOLD
From the pulsating squats, go straight into a squat hold without a break. You're already down anyway, so stay right here and hold this position statically for another 20 seconds. Then go back up and loosen up your legs.
Duration: 20 seconds
Break: 20 seconds
SQUAT TAPES
Now it gets a little more intense. Squat with your feet shoulder-width apart and tap the floor with one hand. Jump explosively back into an upright position and land with your feet in a closer stance. Jump again, bringing your legs into a suitable squat position and touching the floor with your other hand as you go down. Try to repeat this exercise several times in a controlled but still quick manner and without breaks.
Duration: 40 seconds
Break: 20 seconds
SQUAT-WALK
Stand at the left end of your mat/room, get into the starting position and go down into a deep squat. Now, in exactly this position, take 4 steps to the right, making the step as big as possible. Stay in exactly this position and take 4 steps in the other direction.
Duration: 40 seconds
Break: 20 seconds
SQUAT SIDE TAP
Oh yes, we love squats. Today your butt will definitely burn. Go back to the starting position, push your hips back and sit down deep into the squat again. Now from this position, move your right leg to the right side, stretch it out, gently touch the floor with your foot and go back to the squat position. Then move your left leg out to the side. Don't take any breaks here and change legs after each repetition.
Duration: 40 seconds
Repeat this circle 3x
STRETCH Don't forget at the end.
