Home Workout Exercise Program

Exercising in your own Home

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
   
   
   
   
   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.