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Tanja Baumann

Fitness Consultant

Home Workout Exercise Program

Regular Exercise & Healthy Food = Fitness, Health & Weight Control!

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Home Workout Exercise Program - Introduction

Home Workout
Exercise Program

Hi there!

This home workout was designed for the readers of Glückspost Magazine (Publication date: 22-12-2010).

I created it in my own living room especially for all of you who want to get - or stay - fit in your own cosy home!

The exercise program, for which you can use various items of household equipment, is an easy to follow but effective training workout. Have fun!

Training Intensity

Beginners: 1 set, 6-8 repetitions.

Advanced: 2 sets, 10-12 repetitions.

  1. Warm-up
    Home Workout Exercise Program - Warm-up



    Alternating knee lifts,

    bicep curls on the spot.

    Tighten those abs!





  2. Toning: Legs and Buttocks




    Wide leg squat

    lifting a crate.

    Lenghen your spine!





  3. Toning: Back and Arms




    Single-arm rowing, using 1½ l washing-up liquid bottles, alternating sides.

    Keep arm close to your body!





  4. Toning: Shoulders




    Front pull-ups,

    using 2 x 500 ml bottles of mineral water.

    Raise your elbows and pull those bottles

    up to your chin!


  5. Stretching: Hamstrings and Calves


    Breathe deeply into that stretch

    and relax...

    Repeat on other leg.

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

Concept: Tushita Jeanmaire | Exercise Program: © Tanja Baumann | Photos: Jürg Gubler

© Tanja Baumann 1996 - 2017