With this mini circuit training consisting of 6 exercises you will be super fit

Fitness trainer Flavio is on the road as a pig dog conqueror and has put together a small circuit training with 6 classic exercises for us.

The bastard is such a thing anyway. He speaks up as well as with every upcoming sports unit: I don't want to, I don't like, way too cold, way too hot, uh, boo, blah blah blah. After the big feast at Christmas (and the days before and after) he is particularly active with us. But no worry. Help is coming! John Harris trainer Flavio is out and about as a pig-dog conqueror. His mission: to get us physically going again. To do this, he put together a small circuit training course for us with six classic exercises, with which we will soon be fit again. Provided we do it two to three times a week. But hey, we can do that, right? Just! So, let's go!

1. Lunge steps

Hip-width, upright stance. Look straight ahead. The leg that rises forward should be angled about 90 degrees. The back leg is also bent, only the tips of the toes are on the floor. Both knees point forward and do not turn to the side. Important: The longer the lunge, the stronger the gluteal muscles are activated. Shorter lunges, on the other hand, work the thigh muscles more intensively.

Repetitions: Between eight and 15 (if you can manage 15 without any problems, choose a heavier variant instead of increasing the repetitions even further)

What is being trained: Thighs and buttocks

2. Squats

Again hip-width apart, standing upright. The feet are parallel and point very little outward. Now go down at least until your thighs are parallel to the floor and your knees are at right angles. The deeper, the more effective.

Repetitions: 12-15

What is being trained: Thighs and buttocks

3. Push-ups

The hands are shoulder width apart, the legs are hip to shoulder width apart. Your body forms a straight line from your shoulders to your heels. The elbows point backwards on the downward movement. If the whole thing is too difficult for you, you can put your hands on the couch or a chair. On the other hand, the variant on the knees is not recommended.

Repetitions: 6-12

What is being trained: Chest, shoulder, triceps

4. Planks

Starting position as with push-ups, but instead of using your hands, you support yourself on your forearms. Elbows are below the shoulder, looking down at the floor. Warning: do not sag!

Holding period: 15-20 seconds for beginners, advanced: 45-60 seconds

What is being trained: the entire body, but especially the abdomen and shoulders

5. Stretch your back while lying down

Lie on your stomach, hands on temples, stretch legs straight back. Now lift your legs and torso off the floor. Remain in this position for a short time, then release the tension again.

Repetitions: 12-15

What is being trained: lower back muscle

6. Pelvic Raises

Starting position: supine. Bend your legs and put them down. Arms are next to the body. Now lift your pelvis until your body is in a line from your knees to your shoulders. Hold briefly, then lower again.

Repetitions: 12-15

What is being trained: Buttocks and back of thighs

You repeat the circle with the six exercises a total of three times. And don't forget: Pay attention to absolute body tension during all exercises!