Towel workout: full body workout in the garden

“Beach figure”, “Fitness for the summer”, “Beach body training” – starting in the spring, these fitness courses, whether in the gym or in online fitness studios, are traditionally very popular.

However, due to the corona pandemic, there are no packed fitness areas this season. But who says you can’t get fit for your summer vacation in your own backyard, even if it’s on your balconies?

With our exercise program you can work on your beach body without going to the gym. Muscles can definitely be built and defined by bodyweight alone, especially if, as a training partner, you grab onto the number one beach tool: the bath towel.

The added tension on the biceps and triceps provides an extra effect that you can feel in your abdominal muscles, depending on the exercise. Exercising at home can also be a pleasure outdoors.

All exercises are designed in such a way that they can be performed not only in the garden or park, but also on a medium-sized balcony. Of course, you can also continue to work on your form on the beach.

The training begins with a warm-up and a joint exercise, for everyone who has a training partner nearby. The following applies to all of the following exercises: tighten your stomach!

Towel exercises for the garden.

associated press

March 10th

Trained: Body tension, concentration and technique
Difficulty: means, medium
Note: Person 1: Lie on your back, with your legs extended and your arms extended. Person 2 leans on the hands of his partner with arms extended: keep the body tense, lengthen. Person 1 now brings their arms back.

March 10th

Trained: Legs, buttocks, raise the upper body.
Difficulty: means, medium
Note: Stand hip-width apart, with the towel stretched over your head. Squat hips, alternating feet in and out. 20 repetitions

Tip: As a little fitness booster, you can do the exercise by jumping. Push hard from your supporting leg, then switch sides.

March 10th

Trained: lateral abdominal muscles
Difficulty: light
Note: Stand hip-width apart, hold the towel above your head with tension. Bring your left elbow and left knee closer together. Stop again, change sides. 20 repetitions per side.

Stopwatch Alternative: 45 seconds per side, with a 15-second break in between.

plank variant

March 10th

Trained: whole body
Difficulty: means, medium
Note: Plank position: One at a time, hands away from the body on the towel. To stay stable. Opposite back to the starting position. 3 x 12 reps

March 10th

Trained: legs and butt
Difficulty: heavy
Note: Stride back, both legs bent about 90°. Towel with tension in front of the chest. Release and cross the rear leg. Return to the starting position. 3×20 repetitions per side.

March 10th

Trained: straight abdominals
Difficulty: heavy
Note: Arms and legs are stretched out. Open slowly, lower your legs, arms and shoulders to the ground, do not lie down. Return to the starting position. 3 x 12 reps

March 10th

Trained: back and legs
Difficulty: heavy
Note: Stand more than hip-width apart, a towel over your head. Hips back, squat down, pull the towel behind your neck as a lateral pull. Jump into the air with a quick stretch, landing safely. 3×20 reps

March 10th

Trained: upper back, arms and shoulders
Difficulty: means, medium
Note: Stand hip-width apart, long arms on towel stretched out in front of chest. Bend your elbows about 90°, pull the towel toward your chest, and bring your shoulder blades together. Back in stretch.
3×20 reps

mar10

Trained: balance and arms
Difficulty: light
Note: Stand on one leg, bend the other, and wrap a towel around your knee. Squeeze core and biceps, lift leg with towel in curl motion. 3 x 15 repetitions per side.

Hoover Plank with Mountain Climber

March 10th

Trained: whole body
Difficulty: means, medium
Note: elbows below shoulders. The body forms a straight line. He raises his hands one after another. Alternating the knees with the chest, 6 times each. Opposite back to the starting position. 3 x 15 reps

triceps lateral press

March 10th

Trained: poor
Difficulty: means, medium
Note: Leaning under one shoulder, the other hand on the opposite shoulder. Bend elbows, push-ups with one arm, until the torso is on the floor, come back up. 3 x 15 repetitions per side

Four Tips That Make Garden Training Even More Effective

  1. Warm-up: Even with bodyweight exercises, you should only fully exert yourself on your body when it is well warmed up. Easier warm-up: Do the first exercise for five minutes at a moderate pace.
  2. Proper breathing – for all exercises, you need to pay attention to the correct breathing technique: exhale with the load, inhale with the release. For the squat, for example, this means exhaling as you lower down and inhaling as you return to standing.

  3. HIIT variant: The exercises are primarily intended to build and tone muscles. You can also use it to increase fat burning by turning your workout into a HIIT variant. This is how you do it:
    45 seconds of work, 15 seconds of rest. Complete all exercises in a row, two to three rounds depending on your condition.

  4. Demanding indoor variant: a nice change for all those who prefer to do the training indoors on a cool and smooth floor (parquet, tiles): use two towels as sliders and vary the plank, for example by stretching your hands on the sliding towel rails . However, approach the slide with care.

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