Kaya Renz, athlete and Coach from Berlin, has created a great new Upper-Body Workout for the Training of your upper body.

In only 16 minutes, you activate with Burpees, Planks, and co. arms, chest, shoulders, and more. Down on the Mat and let’s go!

Upper body Workout: the correct technique is

You start with a Warm-Up. The warm-up is often underestimated, but for the mobility and protection from injury is of particular importance, such as Kaya know as an athlete from my own experience.

The Videos on your YouTube channel contain, therefore, always explanations for the correct execution of the Exercises and Hints on what to watch out for.

Upper body Workout for the home

With the five Exercises of 40 seconds to load and 20 seconds to Pause the Workout to all the muscle groups above the belt line.

Powere you, but in the first sentence is not complete, because there is a total of two passes.

1. Exercise: Plank

Your starting position the forearm support is. From the Plank you’re pushing yourself with the torso to the front and back.

Here it is, the tension in the hull, despite the displacement of the load evenly to maintain.

If that is too strenuous, stay in the Plank Position.

2. Exercise: Shoulder Tap Up and Down

Next it goes into the arm support instead of on the forearms, you leaning on the hands, the feet are also a bit wider.

Then Shoulder Taps follow. You touch one at a time with a Hand the in each case diagonally opposite shoulder.

Then it goes with a and then with the other Arm down to the forearm support, and from here back to the top.

In exchange both for 40 seconds, repeat.

3. Exercise: Flyer

You’re in the prone position and have your toes prepared.

The buttocks, the Hamstring and the back, the eyes look to the Mat, because the neck should be loose and relaxed. Now you lift the torso slightly off the Mat.

From this Position, the forward outstretched hands are used to the shoulders, the torso stands out a little more from the ground.

Then the arms back to the front stretch, and repeat. The full body tension in this Exercise is essential.

4. Exercise: Dips

For the Dips you’re going to be in a sitting Position. The hands are placed behind the body, with the fingers pointing in the direction of the feet. These are also prepared, but only on the heels.

The buttocks hovering slightly above the ground, then you hit the hull with the force from the arms of the Mat and back to follow him again. It is important that the elbows move backwards and not to the exterior path.

5. Exercise: Burpees

For Burpees you’re first on the Mat. Then the hands before the feet on the Mat to settle, and the whole body to the ground.

Pull the legs to the torso, and come back in the state. It’s a straight jump follows.

If that is too exhausting for you, is instead of on the floor only in the arm support.

This Exercise requires the whole body and especially the cardiovascular System.

These five Exercises you repeat for another set. To conclude, there is a short Cool-Down.

Who has not yet enough, on Kaya’s channel for more demanding Workouts.

Kimberly Papenthin

*The article “Upper-Body Workout In 16 minutes the entire torso” will train published by FitForFun. Contact with the executives here.