Easy but effective! All you need for this workout is a dumbbell or water bottle and 15 minutes of your time.
It is difficult to make excuses during this workout. You will soon have a quarter of an hour. And a water bottle too. Nina Maschler is a personal trainer and crossfit coach at "The COI Vienna". For us she has put together five crisp exercises that make our bodies fit for summer. Provided we train regularly. "You have to work two to three times a week to get results," said the sports professional. That would be: "Stronger muscles, more body tension and well-being." Let's take - for less than an hour of exercise a week. So on your marks, get set, go!
The end: You do each exercise for 40 seconds, then you have a 20-second break. You repeat the turbo circle three times.
The weight is on the shoulder. With swing from your legs you bring the weight over your head. Extend your arm fully before you bring the weight back onto your shoulder. Change arms after five repetitions.
Stand hip-width apart and hold the weight in front of your chest. Next, take a backward lunge by stepping sideways behind the front leg - like a curtsy. The knee gently touches the floor before coming back to the starting position. Uses the muscles in the thighs and buttocks.
You are in the starting position for push-ups and are now pulling your weight towards your stomach. The elbow moves as close as possible to the body towards the ceiling. Make sure that your stomach and buttocks remain tense. After five repetitions, switch arms. Is good for the entire upper body. Warning: this exercise requires a lot of stability. It gets easier when you put your knees down.
Burpee jumping over weight
You start with a burpee with your whole body touching the floor. Now push yourself as hard as you can and jump over your weight on both legs before your body comes back down to the ground. This is where the whole body comes into play - and is trained accordingly.
You lean your upper body back slightly and raise your legs in the air. Or you choose the simpler variant and leave your feet on the ground. Now you rotate your upper body to the right and to the left. High tension for the abdominal muscles!