You don’t want to go to the gym and prefer to work out at home? Then the workout of our coach LeaLight is just right for you. With her intensive 40-minute full-body training, you will be fit even without equipment.
Four chapters for the whole body
The full-body training is divided into four chapters, each of which sets a different focus and in this way sends intense stimuli to the respective parts.
Before the respective chapter, Lea explains which exercises are waiting for you next – so you are prepared and can really give everything during the training time!
1. Shape legs and buttocks
Within the training, Lea works her way up from the bottom – so let’s start with a few effective exercises for the legs and buttocks. The following exercises are waiting for you:
- Plank Jumping Jacks
- Squat Leg Lift – both sides
- Stand scale
- Dirty Dog Donkey Kicks – Both Sides
For all exercises, it is above all about the clean execution: Pay attention to the working muscle strands and actively tighten your middle of your body.
“Very important; you don’t have to work at my pace,” Lea emphasizes. “If you want to work slower or faster, feel free to do that!”
2. Exercises for your abdominal muscles
In the next chapter, you can get your abs to the collar with four hard-hitting exercises.
- Side Star Plank & Crunch – both sides
- Flutter Kicks
- Leg Lift
- Plank Crunch – both sides
Through the beautiful mix of exercises that Lea has put together here, both the straight and the lateral muscle strands are trained and also the lower abdomen gets its fat away.
If you feel pain in your lower back with your legs raised during the exercises, reduce your range of movement. Also, make sure to keep your head in the extension of the back.
3. Training upper body
After a lot has been demanded of your lower body and your belly, it is now time to heat up your entire upper body – tension is announced!
- Push-ups & Child’s Pose
- Shoulder Taps
- Floater
- Floor Triceps Dips
4. Cardio for endurance
You haven’t completely exhausted yourself yet? Then wait and see – the last few minutes still have it in them thanks to the endurance exercises. So, give it your all again!
- High Kicks
- Boxer
- Hip Twist
- Plank Kick Twist
To make these exercises as effective as possible, you can actively tighten your middle of your body again – and please don’t forget to breathe. After two passes you have already done it.