Full body workout for beginners that you can do anywhere
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If you’re just at the beginning of your fitness journey, it’s important to learn the basics first. Basic exercises such as squats, lunges or push-ups are essential when it comes to training. They cover the most important movement patterns of your body and form the foundation on which you can build later. That way, you can’t cheat when doing a squat. Regardless of whether you are currently squatting 80 kg or training with your own body weight. You’ll immediately see whether you have mastered them or not. The same principle also applies to push-ups or pull-ups. That is why the basics are so important and effective at the same time.
Read more: You can’t do a full push-up yet? With these 3 tricks it works.
You don’t need any equipment for our workout and train your entire body. In the beginning, your own body weight is completely sufficient. Your training will still be demanding, I promise! Feel yourself slowly and focus on the right technique, your breathing and body tension. Breathe in before you start the repetition (take the time to contract your abs and activate the muscles involved in the exercise). Breathe out through your mouth when exerting yourself, such as when you squat or push yourself up while doing a push-up.
The Warm-Up:
Take 10 minutes getting your body warmed up for your workout. You can do some Jumping Jacks, High Knees, Good Mornings and Walkouts .
The Workout:
The workout consists of 4 exercises. Complete the prescribed number of repetitions and sets, resting up to 90 seconds between sets. The plank is a static exercise and is trained over time. If the plank on the knees is too easy, you can replace it with a classic plank.
| Exercise | Repetitions | Rest | Sets |
| Squat | 10 | 60-90 sec | 3 |
| Lunges backwards | 10 per leg | 60-90 sec | 3 |
| Alternating Superman | 15 | 60-90 sec | 3 |
| Elevated push-up | 10 | 60-90 sec | 3 |
| Plank on your knees | 30 seconds | 60 seconds | 3 |
The Exercises
#1 Squat
Stand hip-width apart with your back straight and your eyes facing forward. with your toes pointing slightly outward. Bend your knees, pushing them outward as you lower your hips down between your thighs. Allow your knees to drift forward over your feet during the lowering phase. Extend your arms forward as you squat deep. Reverse the movement by pushing back up from the strength of your legs, extending your knees and hips in a fluid motion, and straightening up.
Muscles: Hamstrings, glutes, core.
Note: Keep your entire foot on the ground and distribute your body weight evenly over the three points: the big toe, the outside edge of the foot and the heel.
#2 Lunges backward
Stand hip-width apart and rest your arms on your hips. Keeping your back straight, take a straight step backward and place the back foot on the ball of the foot. As you step backward, bend your front knee a little and come low as soon as your back foot touches the ground. Lower your back knee toward the floor. Reverse the movement by pushing off with the heel of the front foot and coming into an upright stance. Switch sides with each repetition.
Muscles: Hamstrings, glutes, core.
Note: Tighten your core to stay stable and keep your pelvis straight.
#3 Alternating Superman
Lie on the floor in the prone position. Your arms and legs are stretched long and your thumbs point to the ceiling. Tense your body and raise your right arm and left leg at the same time. Maintain the tension and lower the arm and leg in a controlled manner. Then raise your left arm and right leg. Continue the exercise, switching sides on each repetition.
Brawn: Back extensors.
Note: Work without momentum and look towards the ground all the time.
#4 Elevated push-up
Stand facing the bench. Place your hands shoulder-width apart on the bench and take a few steps back until your legs are extended backward and your body forms a straight line. Tilting your upper body forward slightly, Your hands are at chest level. Slowly bend your arms while your elbows point slightly backward at an angle. Go as deep as you can hold the tension well. To reverse the movement, press upward in a controlled manner while extending the arms.
Muscles: Chest, triceps, shoulders, core.
Note: If push-ups on a bench or chair are too difficult, you can also do them against a wall.
#5 Plank on the knees
Come down to the floor and support yourself on your forearms while keeping your knees on the floor. Your elbows are directly under your shoulders and your head remains neutral in the extension of your spine. Keep your pelvis deep and form a line with your body. Hold the position.
Brawn: Core.
Note: Your pelvis remains parallel to the floor and your buttocks are tense.
Done? Good Job! Time for a cool down. Learn how to warm up properly here.
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