Outdoor Bodyweight Workout mit Alex

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Workout Details

Estimated Time 45 min

Exercises 5

Exercises

5 Exercises

This is how the workout works

Choose an exercise on the left. On the right, you can see the video/preview and the key details (sets, reps, time, rest). Tips and equipment are shown there as well.

Outdoor

Push-up

Sets

Reps

MAX,MAX,MAX

Tip

• Lie on your stomach on the floor. Stand on the tips of your toes and place your hands next to your body so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
• Now push yourself forcefully away from the floor until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
• Lower yourself slowly and in a controlled manner until the tip of your nose touches the floor. Breathe in as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

With body weight in the upper grip

Rowing

Sets

Reps

MAX,MAX,MAX

Tip

• Position the bar of the Smith machine at about hip height and hook it in so that it is fixed.
• Grip the bar slightly wider than shoulder-width in the overhand grip (palms facing forward) and place your legs on the floor in front of your body. Arms are stretched.
• Pull yourself up slowly and in a controlled manner until your chest is against the bar. Your upper arms should be spread out at an angle of 45° to your upper body. Breathe out as you do this.
• Slowly lower yourself back down until your arms are stretched and you are back in the starting position. Breathe in as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Upright

Dips

Sets

Reps

MAX,MAX

Tip

• Stand at the dip bars and grasp the handles so that your palms are facing inwards. Get into the starting position. Arms are stretched and body is in the air. Keep your legs straight and slightly in front of you so that you are in an upright position.
• Now lower your body vertically, mainly from your elbows, to about 90° or as far as your shoulders can still be held in a stable retraction (shoulders back). Breathe in as you do this.
• Stay in the lowest position for a second.
• From the lowest position, push yourself back up from the elbow to the starting position. Exhale as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

(focus on thighs) Home

Bulgarian Split Squat

Sets

Reps

MAX,MAX,MAX

Tip

• Position your right leg on a raised surface (bench, chair, bed) approx. 20 cm high. Take a step forward with your left leg. Keep your back straight and your gaze forward.
• Lower your body towards the floor by bending the knee of your front leg. Keep your upper body upright as far as possible. Go down until the thigh of your front leg is approximately parallel to the floor. Breathe in as you do so.
• Push yourself up by straightening the knee of the front leg. Keep going up until you are standing completely upright again. Breathe out as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.

(Kopie)

Mountain Climber

Sets

Min

Tip

• Get into the upper push-up position. Arms are stretched and shoulders are above the wrists. Your body is in one line from head to toe. This is your starting position.
• Bring your left knee straight forward towards your chest.
• Bring your left leg back to the starting position and at the same time bring your right knee straight forward towards your chest.
• Repeat this process alternating left and right for the specified time.

Workout Details

Exercises

Outdoor

With body weight in the upper grip

Upright

(focus on thighs) Home

(Kopie)

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Deine Privatsphäre auch.