The corona virus is currently preventing any sports courses, visits to gyms, swimming pools or clubs. It is hardly possible to continue training as usual. For many athletes, it is not just a hobby that is lost, but often an entire attitude to life. In order to do sport anyway, home workouts are recommended – training at home with and without equipment . With them you can maintain and increase your endurance and strength . If you have little space at home for gym equipment and don’t want to invest a lot of money, you can try the following things.
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Training at home: Get fit with everyday objects
If you don’t want to invest money in weights and fitness equipment, you can also use everyday objects:
- Water
Bottles Whether it’s a single water bottle, a six-pack, or a crate of bottles, the bottles add weight and can be used in a variety of ways. Individual bottles can be used as dumbbells for side shrugs or bench presses. A box can be a substitute for the barbell in squats or deadlifts , for example. - Backpack
A large backpack can carry heavy materials, e.g. B. bottles or stones are filled. Simply put on the backpack and use it for squats or lunges . - Heavy Weight
Dog and cat owners know how heavy a bag of pet food or cat litter can be. Since you have these at home anyway, you can also train wonderfully with them. The same applies to potato sacks or potting soil .
Which fitness equipment makes the most sense for at home?
- Yoga or gymnastics mat
Yoga or gymnastics mats are suitable for creating a safe area for the workout at home. At best, these are non-slip on soft and hard floors, e.g. B. the natural rubber yoga mat from Bodhi . You can do numerous exercises on a yoga or gymnastics mat, e.g. B.
- Abdominal training for beautiful abdominal muscles
- fascia training
- Exercises for the legs and buttocks
- resistance bands and thera bands
- Springseil
Cheap dumbbells and kettlebells
You don’t need full gym equipment to train the whole body. Dumbbells, kettlebells and medicine balls are usually enough to train at home. Think about what weights you can lift so that it is not too easy, but not too heavy either. In addition, it is quite inexpensive to purchase. An 8 kg kettlebell costs only around 16 euros and a set of two dumbbells is available from as little as 10 euros . A heavy medicine ball is also available from 20 euros.
Training without equipment: Get fit with your own body weight
If you want to train completely without equipment and only with your own body weight, our basic exercises are suitable, for example . The following workout by Imke Salander is also suitable for advanced users.
Workout by Imke Salander for advanced users
The following workout by Hyrox world champion and fitness influencer Imke Salander is suitable for advanced users . She does each of the four exercises in sequence 25 times per round. Then each exercise 24 times. Then 23 times, 22 times, and finishing each exercise 21 times. Try it!
1. Burpees
2. Star-Sit-Ups mit Toe-Touch
3. Push-up into downward-facing dog with toe-touch
4. Butterfly-Sit-Ups
