SWEATY AT HOME WITH
As I mentioned earlier here on Amayzine, you can easily do your workouts at home. Or at work (for those with a flexible employer). All you need is a mat and a good sports outfit. Start your workout with a few sun salutations to warm up your muscles and stretch them out. Then you begin your program. There are countless exercises you can do without using a dumbbell. Of course, I won't give them all, as that would be a shame for the sales of my book (which is full of home workouts, delicious recipes, and tips on nutrition and sports. Sorry for this PR line ;-)).
Below are two of my favorite exercises. The bicycle crunch is a perfect exercise for the oblique abdominal muscles. If you perform this crunch correctly, you will feel your abdominal muscles burning beautifully. Touch your left knee with your right elbow and then your right knee with your left elbow. Keep your fingers against your temples and try to relax your shoulders. Do this exercise 5 x 15 seconds with 15 seconds of rest in between.
The next exercise I have chosen is the single leg lunge. Good for the glutes and your thighs. Grab a chair and stand as shown in the photos. Make sure to keep your back straight while performing this exercise and push your shoulders back. Ensure that your knee does not go past your toes. Do this exercise 3 x 10 repetitions per side with 30 seconds of rest in between.
On to visible abs and a round butt. Good luck!
Workout 1
strength 1 – 30 minutes
1
Dynamic Superman plank
– Important in this exercise is to keep your back straight and maintain tension in your abdomen.
– This exercise is not only good for your abdominal muscles but for your entire core.
– Too difficult? Then perform the basic plank (see photo 1) where you keep both feet on the ground.
2
Dynamic side plank
– Make sure your shoulder is perpendicular to your elbow.
– Keep your abdominal muscles engaged.
– Ensure that your hip just doesn't touch the ground during the downward movement and that your hip reaches shoulder height during the upward movement.
– Too difficult? Then make the exercise static. Ensure a straight line between your shoulders and ankles. Make sure you don't sag with your hip.
3
Plank to rotation
– This exercise can also be performed with your elbows on the mat.
– The rotation can be made heavier by holding a weight or a bottle of water in your hand.
4
Walking lunges + rotation
– Keep your upper body straight.
– Ensure that your knee is at a 90-degree angle when stepping out.
5
Pistol squats
– This exercise is good for your glutes, hamstrings, and thighs.
– Make sure your knee does not go past your toes.
– Ensure that your knee stays straight during the exercise and does not point inward.
– Keep your hips straight as well.
– The deeper you go, the heavier the load is.
– Too difficult? Then perform the basic squat where you keep both legs on the ground.
6
Push-ups with legs elevated
– If this exercise is too difficult, you can place your legs on the ground.
– Challenge yourself: try to touch the ground with your nose and keep raising your feet higher. Try it from the dining table; just remember to clean it afterwards of course.
– Keep your neck and head in line with your back.
Workout 2
cardio 1 – 30 minutes
1
Mountain climber slow
– With this exercise, you train the entire core and shoulder muscles.
– Pull your knee straight to your chest.
– Using your calves, you can move a bit further forward and activate those muscles as well.
2
Hip raises (single leg)
– Do you find this exercise too easy? Then place your feet on an elevation.
– Perfect exercise to train the hamstrings.
– Engage your abdominal muscles well so that your pelvis remains straight.
3
Running in place
– Challenge yourself by increasing the leg rhythm.
– Think of the downstairs neighbors and don't stomp too hard ;-).
– Lift your feet well!
4
Burpees
– The favorite exercise of personal trainer Kaya from our club: a good ‘full body workout’.
– To expand this exercise, you can add a push-up.
– Challenge yourself: count the number of burpees per 30 seconds and try to improve your record each week (without compromising execution).
5
Forward jumps
– Try to jump immediately after your landing.
– Make sure your landing is deep.
– Your knees should not go past your toes again.
6
Shuttle run à la the Dutch hockey team
– 1 shuttle is 6 x 23 meters; 35 seconds is an indication. If it's too hard, you can take longer and rest more in between.
– We always get this shuttle run as homework. I have a love-hate relationship with shuttles. I hate doing them, but they contribute greatly to how fit I am.
– I usually do them in 30 seconds with a 30-second break. For the World Cup, we did them in 28 seconds with 18 seconds of rest. Pfff, we were so fit back then!
Workout 3
strength 2 – 20-25 minutes
1
Heel touch
– Is this exercise easy for you? Then take a weight or a bottle of water in both hands.
2
Plank to push up
– Start with your left arm 5 times, then 5 times with your right arm.
– Execute it in a controlled manner.
– Important to engage and activate your core well.
3
Spiderman push-ups
– This is a tough exercise.
– Engage your abdominal muscles by pulling your navel in.
– Make sure your back does not arch.
– Bring your right knee to your right elbow while lowering yourself through your arms.
4
Dips
– Keep your back in a straight line and lower yourself as far as possible.
– This exercise is good for the triceps and shoulders.
– Not heavy enough? Perform the exercise with one leg in the air.
5
Single leg lunges
– Make sure to keep your back straight and push your shoulders back.
– Ensure that your knees do not go past your toes.
6
Box jump + forward jump
– Make sure your landing on both the box and off the box is in a squat position.
– Execute technically well, but as explosively as possible.
Workout 4
conditioning 2 – 30 minutes
1
Mountain climber inside
– Keep your back straight.
– Maintain tension in your abdomen.
– With your knee, you should touch your elbow, if necessary with the help of your calves.
2
Ellens crunch
– Good for the lower abdominal muscles and the upper thigh area (hip flexors).
– One of my favorite exercises!
3
Stair climbing
– 1e single steps on the stairs to train your agility.
– 2e double steps on the stairs to train your explosiveness.
4
Mountain climber fast
– Engage your abdomen by pulling your navel in.
– This is basically sprinting in place.
5
Lateral/diagonal jumps continuous
– Generate jumping power with your arms.
– Jump to one side on one leg, land on your other leg and jump (without pause) back to the other side.
– Be careful not to turn your knee outward.
6
Interval run
– Effective training with quick results.
– With interval training, you build a good condition in a short time.
– You burn calories even during your rest period.
Workout 5
strength 3 – 20-25 minutes
1
Side plank leg raise
– One of my favorite exercises!
– Perfect exercise for nice glutes.
2
Lying back extensions
– You can make this exercise easier by keeping your toes on the ground.
– This is a good exercise to strengthen the lower back.
3
Lateral miniband walk (bent knee)
– Make sure to sink deep into your knees.
– Engage your abdominal muscles well.
– In this exercise, you only move your legs; your upper body is stable.
– Push your shoulders and glutes back, your back can be slightly arched.
– Note: your knees should not go past your toes.
– You can place the miniband around your ankles or above your knees.
4
Single leg calf raises
– You can make this exercise harder by holding a weight or a bottle of water in your hand.
– You may hold onto a wall or table to maintain your balance.
– Good for the calves and Achilles tendons.
5
Bent over row (with sports bag)
– Start in a squat position.
– Keep your back straight and engage your abdominal muscles well.
– Bring your shoulder blades together.
– With this exercise, you train your upper back and that is good for your posture.
6
Russian twist (with sports bag)
– To make this exercise harder, hold a weight or a heavy sports bag in your hands.
– Make sure your feet are just above the ground.
– Keep your back straight.
– Move your entire upper body from left to right, not just your arms.
– Good exercise for the abdominal muscles.
Workout 6
condition 3 – 15-20 minutes
1
Mountain climber slow + legs on elevation
– This exercise is slightly harder than the mountain climber from condition 1.
– Make sure to perform this exercise calmly, even as it gets harder.
– Hockey back... Can you keep it straight?
2
Bicycle crunch
– This is one of my favorite exercises. You can feel your abdominal muscles burning.
– Perfect exercise to train the abdominal muscles.
– Touch your left knee with your right elbow and then your right knee with your left elbow.
– Keep your fingers against your head.
3
Rope ladder icky shuffle
– This exercise is very good for your footwork.
– Challenge yourself and perform this ladder exercise as quickly as possible.
– Don't you have a rope ladder? Then draw ten squares of 50 x 50 centimeters outside with sidewalk chalk.
4
Agility
– Make a square of 10 x 10 meters with a point in the middle. You start from the middle, run to a corner and then back to the middle. Then take another corner.
– Tap the cone alternately with your other hand for good rotation.
5
3 Squat jumps + 20 meter sprint
– Try to land as softly as possible; you should barely hear yourself.
– Do three short explosive squat jumps followed by a quick acceleration.
– Sprint the full 20 meters with 100 percent effort, otherwise you are not training yourself enough.
– This exercise is good for your starting speed.
– The squat is a fixed part of my strength training.
6
Split lunges
– Make sure your upper body stays straight.
– The deeper you go, the better you train the muscles.
– This exercise is good for your leg, hip, and glute muscles.
