Your training in between • WOMAN.AT

“I would love to do something, but unfortunately I don’t have time.” – How many times have you tried the classic sports excuses? Often? We also! The only problem is that this apology no longer counts. John Harris’ physical trainer, Roman Schindler, put together a workout for us that lasts exactly ten minutes. Special attention to legs, buttocks and torso.

The ten minute workout

Briefly about the procedure: each of the ten exercises is repeated once, for 45 seconds. Before moving on to the next exercise, there is a 15-second break to catch your breath.

1. Side step squat

Stand with your feet hip-width apart, toes pointing forward. Bend your knees so your thighs are parallel to the floor. The center of the body remains tense. While crouched down, step to one side and then the other side. Attention: do not lose the tension!

2. Climbers

We start in the push-up or high plank position. Your hands are directly under your shoulders, your whole body is tense. Feet are hip-width apart. Now pull one knee in towards the center of your body towards your elbow. Go back to the starting position. Then the second. The faster you switch legs, the more difficult it becomes.

3. Side Plank Raises

Starting position: side length. Lean on the lower elbows, straighten the legs. Raise your hips as high as you can without twisting or tilting your body, and then lower them just short of the floor. Hold the tension briefly at the highest and lowest point.

4. Plank

From the prone position, rest your elbows on the floor. The forearms are parallel to the body. Important: Keep your neck straight and tense your whole body. Don’t sink! You hold this position for the duration of the exercise. Hey, hey, don’t sink, we said! 😉

5. Jumping lunges

It’s the traditional lunge, only with more power and speed. Super good for balance and the cardiovascular system. With each jump, you switch legs, landing once with your left in front, then again with your right. Always lower your rear knee as low as possible.

6. Lower back extensions

Due to the resemblance to the flying pose of a superhero, this exercise is also called “Superman”: you lie on your stomach, your arms are stretched out in front of you, and you look down. By tensing your back and gluteal muscles, you lift your legs, arms, and upper body. This position is held for a few seconds before the body returns to the starting position.

7. Russian twists

Sit down. But he’s about to get awkward, because: Lean back, hold both hands loosely in front of his chest. Turn your torso from left to right and touch the ground with your fingers. The lower part of the body does not move! Make sure you work without momentum! For advanced: Bend your legs and keep them in the air.

8. Glute Bridges

Lie on your back and pull your heels toward you so that your lower legs point up. Raise your pelvis as high as possible so that your back, buttocks, and thighs form as straight a line as possible. Important: the glutes remain tight throughout the exercise. Like you have to hold a sheet of paper with it.

9. Sit-ups

We remain in a supine position and bend our legs again. Now slightly lift your upper body off the ground and press on your stomach. Go back and start over. Unlike sit-ups, you don’t fully lift yourself up or fully straighten.

10. Squat

It doesn’t work without it! Squats are a must if you want to get your body in great shape. They train almost all muscles. What you have to pay attention to when doing this: The knees should not fall inwards when lowering, the heels should remain on the ground. Also make sure to go as low as possible (“ass to grass”) and use your full range of motion.

And here is the video to participate:

© Video: woman.at

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