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In just 15 minutes a day and with 3 exercises you can reshape your entire body and actually train and define 300 muscles.
The three exercises that we introduce here are among the most effective training you can give your body. Because it uses so many muscle groups as hardly any other workout.
The most effective exercises for the whole body
Do 10 repetitions of each exercise and then start over with the first exercise as you would with circuit training. How many runs can you do in 15 minutes? Initially plan to take breaks, but your stamina increases, then shorten it and increase the number of repetitions.
Squat - Squat
Thighs, buttocks, back and calves are strengthened with this exercise: Stand shoulder width apart. Slowly bend your knees, keeping your upper body straight until your thighs are parallel to the floor, hold the tension for a moment and slowly raise yourself back to the starting position. If you've already built muscle, increase it by putting a water bottle in each hand.
Judo pushups
You train your chest, arms, shoulders and actually your entire body with this exercise: You start in the classic push-up position. However, move your arms and legs a little further apart. Lift your hips so your body forms a V. Now dive down with your upper body so that your chin almost touches the floor, and lower your hips as you move your head and shoulders upwards - all in one flowing movement.
In the following video you can see the exercise to do it yourself:
Sprinter sit-up:
The stomach, hips, back, arms and legs are used with this exercise: Lie on your back. Pull your upper body up (without any momentum!) And bring your right elbow to your left knee and repeat the exercise alternately.
