Who would not want to always train just specifically the stomach, legs or buttocks, you should take a look at the new Full Body Workout from fitness influencerin MadFit.
On YouTube and on Instagram sporting blonde motivated regularly in your Community to sweat Workouts.
In her latest Video, the Influencerin has put together a Workout that trains the entire body in just 20 minutes.
Best of all, You can make it easily at home by doing.
Full Body Workout with 8 Exercises
This HIIT Workout is definitely muscle soreness potential. Here are not only endurance, but also strength and Balance required.
In the 20 minutes it all out from the Exercises, you will need only a yoga Mat and two dumbbells – adjust the weight to your Training.
And so geht's: Each of the eight Exercise will run for 45 seconds, then pause for ten seconds. Do two rounds.
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1. Deadlift-to-Squat
For the first Exercise you need directly to the two dumbbells, Take now hang in each Hand and let your arms stretched in front of the torso, palms facing you.
In the first step, you’re taking your baking to the back and your torso forward. The hands wander close to the Shin along the direction of the feet. Go in the knee – eighth, but on a straight line and straight back.
In the next step you will get you back in and you go into the Squat Position. Over lead in your hands with the dumbbells on the outer side of your thigh.
2. Side Step with a Twist
For the next Exercise, you need only one of your dumbbells Hold them in both hands in front of your chest.
In the first step, are you doing one foot a large step to the side and pull then the other and position it behind the standing leg – your legs cross so.
Take the dumbbell with the movement.
Now are you doing with the rear crossed leg one step to the other side and now the second leg to the rear cross.
Alternate the sides. In order to increase the level of difficulty, you can also switch pages by a small jump.
3. Side lung with Shoulder Press
For this Exercise, you hold a dumbbell in each Hand. Start in a hüftbreiten and then do a step to the side – go with the stand leg in the knee, stretched the other remains.
Both dumbbells lead with straight arms to the floor.
In the next step, you ask to Stand with you again in a hüftbreiten, to winkelst your arms and bring you over the head (Shoulder Press). To change the page.
4. Chest Press with Bicycle
Lie down for this Exercise on the floor and holding in each Hand a dumbbell. The arms bring in a U-shape, your elbows are at the height of the shoulders. The dumbbells for the Chest Press, press straight up over your torso.
The same time you draw alternating knees to the chest, such as when riding a Bicycle.
Your legs always stay in the air and will not be stored.
5. Squat Jump
On you hip width apart and hold a dumbbell in front of your torso.
The feet of lead with a jump and jump the movement is similar to directly into a wide Squat Position Jumping Jacks.
Lead in the downward movement of your arms and the dumbbell straight and stretched forward and then jump back in the tight booth.
6. Squat with biceps Curl
For this Exercise, you start in the hüftbreiten Stand, a dumbbell in both hands leaves you with getreckten arms hang down.
Go in the deep knee bend.
To teach you, and to winkle the forearms, the elbows are firmly anchored in the waist. Bring the barbell to your chest and go back to the Squat.
7. Back row and Back down
The next Exercise you can start on the knees in Quadruped. You support on your hands – in the one you hold a dumbbell.
In the first step, you winkelst the Arm with the dumbbell and pull it upwards until the dumbbell is at chest height.
In the next step, you raise the knee. Rotate the torso to the side and slide the Arm with which you hold the dumbbell, the direction of the ceiling.
To change the page.
8. Triceps Extention
For the last Exercise, you lie on your back and holding in each Hand a dumbbell and your legs are recovered, so that your knees touch your stomach.
Hold the dumbbells with bent arms next to your head and press them from the power of the triceps straight up.
Here, you put your legs and put them on again. This touch never the floor, but the entire time in the air.
Antonia Hagedorn
*The contribution of “fitness star MadFit: 20 minutes Full Body Workout with dumbbells” will be released by FitForFun. Contact with the executives here.