What do you need for this workout? Stages. And well, a little motivation doesn't hurt either. Here we go!
If that's not teamwork: I'll write the article and my colleague Laura does the workout. There are a total of five exercises that fitness trainer Viktoria Weber, 32, from Styria put together for us. A sports program that trains the whole body - and goes into it properly. But enough said, we're starting in 3… 2… 1… NOW!
Tricep dips
Sit on the floor with your back to the stairs. Extend your legs and
place your hands shoulder-width apart behind you on the first step. Raise your hips until your arms are straight while pushing your shoulders down, not toward your ears. 3 rounds of 30 repetitions each.
Lunges
Step one foot onto the first or second step, then bend both knees. Make sure your front knee doesn't go over your toes. The front knee pushes low and back up. 30 repetitions per leg. 3 passes. That burns!
Sideplank
For a strong waist! Support on one forearm, look to the side, keep head straight, stretch the other arm. The body forms a line with the abdomen, buttocks and hips. Pull in your stomach and tense up all your muscles. Hold for 40 seconds. For advanced users: Bring your elbows and knees together in the middle of your body. Take a deep breath. Page change. Left and right three passages each.
Squat Jump
Feet are hip width apart. Crouch down. Tighten your abs, swing your arms forward, and hop onto the next step, landing with both feet at the same time and knees bent. If the steps are too close together, feel free to skip one. Jump back again. 30 repetitions.
Twisting mountain climbers
Good for endurance! The starting position is a push-up. Caution: Tense your whole body, your back is straight. Alternately pull your knees towards your chest at your own pace (the right leg points towards the left elbow and vice versa). The faster, the more intense, clear anyway. Depending on your fitness level, between 30 and 60 seconds. Short break. Three passes.
