30 day challenge workout 1 4 - sport-conrad.com fileindoor workout: legs & butt exercise...
TRANSCRIPT
30 DAY
CHALLENGE
WORKOUT 1-4
#30dayswinterfit
#1 INDOOR WORKOUT: ARMS & TORSO
❖ Focus: arms & torso
❖ 18min training time in total
❖ Repeat complete circuit three times
❖ A 10min warm up is recommended
1) Push-ups on knees
❖ Keep your torso under tension
❖ Slowly bend your arms
❖ Look downwards
❖ Optional: Pull up your knees and stretch out your legs
2) AB-Bikes
❖ Cycling while lying down
❖ Lift legs at 90 degrees
❖ Arms next to the head
❖ Alternately, right elbow to left knee & left elbow to right knee
❖ Stretch out the other leg
3) Commando Sit-ups
❖ Same position as for the push-ups
❖ Stretched arms and tension in the torso
❖ Go down on your forearms and back up again
❖ Optional: Pull up your knees and stretch out your legs
4) Sit-ups
❖ Lie down on your back
❖ Place hands next to your head and feet
❖ Slowly roll up vertebra by vertebra
❖ Slowly come down again
5) Back-extensor
❖ Lie down on your stomach
❖ Raise your hands slightly beside your head and legs
❖ Keep tension in your back
❖ Slowly go up and down again
6) Mountain Climber
❖ Push-up position with outstretched legs and arms
❖ Quickly push your knees forward, one after the other
INDOOR WORKOUT: ARMS & TORSO
Exercise Training time Rest time Circuit duration
Push-ups on knees AB-Bikes Commando Sit-ups Sit-ups Back-extensor Mountain Climber
40 sec 40sec 40sec 40sec 40sec 40sec
20 sec 20sec 20sec 20sec 20sec 20sec
3 repetitions
#2 OUTDOOR WORKOUT: HILL RUNS
❖ Hill runs can be integrated into every running session
❖ Distance of around 20-30m with a slight incline
❖ A 10min warm up is recommended
❖ 10-15min cool down / relaxed running after the training session
1) Crawling uphill
❖ From a standing position lean forwards and put your hands on the ground
❖ Crawl up the hill on all fours
2) Lunges
❖ Big lunges up the hill
❖ Leave your back straight and look ahead
3) Jump squats uphill
❖ Bend your knees and jump off with both legs at the same time
❖ Take your hands up
❖ Make a huge jump forward
❖ Land again on both legs
❖ Use the bounce for the next jump
4) Backward running
❖ Run up the hill backwards
❖ Make fast, small steps
❖ Leave arms close to your body
5) Mountain sprints
❖ Give everything at the end of the workout
❖ Sprint uphill as fast as possible
❖ Move your arms
OUTDOOR WORKOUT: HILL RUNS
Exercise Training time Rest time Repetition
Crawling uphill 20 - 30m uphill Relaxed downhill running
2 repetitions Lunges 20 - 30m uphill Relaxed downhill running
Jump squats uphill 10 - 15 jumps Relaxed downhill running
Backward running 20 - 30m uphill Relaxed downhill running
Mountain sprints 20 - 30m uphill Relaxed downhill running 3 repetitions
#3 INDOOR WORKOUT: LEGS & BUTT
❖ Focus: legs, thighs & butt
❖ 18min training time in total
❖ Repeat complete circuit three times
❖ A 10min warm up is recommended
1) Squats
❖ Start with your legs hip width apart
❖ Take your arms up in front of your chest
❖ Weight on your heels and keep your back straight
❖ Go down low and come back up
2) X-Jumps
❖ Start with your legs closed
❖ Jump and open your legs
❖ At the same time touch the floor between your feet with your palm
❖ Jump up again and close your legs
3) Lunges
❖ Make a lunge forward
❖ Bend your knees
❖ Make sure that your back remains straight
❖ Change leg after approx. 20 seconds
4) Jump Squats
❖ Start with your legs hip width apart
❖ Make a deep squat
❖ Use the momentum of your arms and make a jump
❖ Land softly and bend your knees again
5) Lunges backwards
❖ Make a lunge backwards
❖ Arms in front of your chest
❖ Keep the tension in your torso
6) Wall Sit
❖ Press with your back against the wall
❖ Position your legs in an angle of 90 degrees
❖ “Sit in the air”
❖ Keep tension
INDOOR WORKOUT: LEGS & BUTT
Exercise Training time Rest time Circuit duration
Squats X-Jumps Lunges left leg Lunges right leg Jump Squats Lunges backwards Wall Sit
40 sec 40sec 20sec 20sec 40sec 40sec 40sec
20 sec 20sec
no break 20sec 20sec 20sec 2sec
3 repetitions
#4 OUTDOOR WORKOUT: STAIR RUNS
❖ Stair runs can be integrated into every running session
❖ Stair with a minimum of 15 steps
❖ A 10min warm up is recommended
❖ 10-15min cool down / relaxed running after the training session
1) Simple stair runs
❖ Relaxed running up
❖ Touch each step
❖ Use your arms to gain additional momentum
2) Small jumps
❖ Jump off with both legs at the same time
❖ Touch each step
❖ Land softly and use the bounce for the next jump
3) Big jumps
❖ Jump off with both legs at the same time
❖ Skip every second or third step
❖ Use your arms to gain additional momentum
❖ Land softly and use the bounce for the next jump
❖ Optional: Use bigger steps
4) Sideward steps
❖ Fast, sideward steps upwards
❖ Left leg one step up, follow with right leg, left leg one step up again
❖ Repeat on the other side
OUTDOOR WORKOUT: STAIR RUNS
Exercise Training time Rest time Circuit duration
Simple stair runs Small jumps Big jumps Sideward steps left Sideward steps right
Upstairs Upstairs Upstairs Upstairs Upstairs
Downstairs Downstairs Downstairs Downstairs Downstairs
2 repetitions