Fitness program for endurance and figure
Fitness program: short and sweet
More figure: Forms thigh, leg and leg muscles More stamina: Activates the circulation and melts pounds More liveliness Improves body control and bounce
Being outside, feeling the sun on your feet, the warm wind on your face - that's spring. And because it's so much easier to just start running instead of packing the gym bag for the gym, we've developed an exclusive workout for ChroniquesDuVasteMonde BALANCE that combines strength and coordination exercises with endurance training - and is always, anywhere feasible. The fitness program consists of a run that is interrupted seven times by intensive strength and endurance exercises. 10 to 15 minutes are needed for the exercises, another 15 to 20 minutes for jogging. You walk so slowly that you do not get out of breath, even if you want to talk. So you have enough strength for the intensive exercises that make you sweat quite a bit. If you just want to strengthen your strength and coordination, you can of course also omit the running part - but should warm up carefully before training (instructions: "get warm").
It is ideal if you complete the fitness program two to three times a week. That's enough to effectively train your thighs, butt and calf muscles. Especially strengthen your cardiovascular system, because the exercises are so-called circulatory exercises, which means that they are really exhausting and power out - but then also burn a lot of calories, provided you combine the exercises with running.
Important: get warm
If you want to do our fitness program, but do without the running part, you need to warm up beforehand - joggers can of course do that too. For two minutes march on the spot. Immediately afterwards jump on the spot. Imagine holding a rope in your hands like jumping rope and jumping off the ground with short, loose jumps. If you like, you can bounce alternately on the right and left leg. After three to five minutes your muscles are warmed up so that you can exercise effectively. Relax and shake the body well between exercises. And at the end of the fitness program, stretch your thighs, calves and back of your legs.
1. The ballet jump
This is how it works: Stand upright, cross your legs and squeeze your buttocks together. Your heels are pointing inwards and your toes are pointing outwards. Straighten the upper body by pulling your head up. Then pull the arms down the side of the body and tighten the abdominal muscles. Now make small jumps in the air directly from the stand. Put your feet in front of each other at a short distance, sometimes the left one is in front of the right foot, the other one is in front of the left one.
Important: Perform the leg change quickly and in a controlled manner. The palms, with your thumbs in front, turn slightly outwards. This helps to maintain body tension.
That's how it works: Trains leg and butt muscles. Improves posture, coordination and speed.
Training recommendations: 2 times 15-20 seconds
2. Knee squat jump
This is how it works: Crouch slightly on a non-slip surface by bending your legs and bending your upper body forward. Also, bend your arms and clench your fists. Now try to jump high in the air as goal-directed as possible. Pull your thighs far up and your arms in front of your chest until your forearms are parallel. Land on both feet on the ground.
Important: Be sure to pull your knees up as far as possible.
That's how it works: Stamina, strength and flexibility.
Training recommendations: 2 times 8-12 jumps
3. One-leg jump
This is how it works: Shift your weight to the leg that is supposed to do the jump. Then you angle the other leg up, the foot in loose contact with the inside of the ankle bone. Angle your forearms and build tension by clenching your hands into fists. Drop your shoulders and stretch your neck upwards. Now you angle the anklebone, get momentum and jump vertically upwards. During the flight phase, stretch the anklebone and slightly ankle when landing on the ground.
Important: If you are a beginner, lightly dip on the ground with the foot of the other leg when you come on the ground. This dampens the fall movement.Frequent practice of one-leg jumps will lengthen the flight phase over time.
That's how it works: Strengthens leg and butt muscles. Promotes balance and bounce.
Training recommendations: 2 times 8-12 jumps per leg
4th heel jump
This is how it works: Stand hip-wide. Angle your forearms and build tension by clenching your hands into fists. Crouch slightly by bending your legs and bending your upper body forward. So you get momentum for the jump in which you try to touch your butt briefly with your heels. Then you land again on both legs.
Important: Pay attention to a non-slip ground condition. Jump up as vertically as possible and land with your legs slightly bent.
That's how it works: Promotes stamina and trains the leg and butt muscles.
Training recommendations: 2 times 8-12 jumps
5. Frog
This is how it works: Keep your legs wider than hip width. Your toes point over your knees and slightly outward. Then bend your upper body slightly forward, raise your arms straight at shoulder height, your fingertips pointing forward. The head lengthens your spine. If you stand securely in this position, jump forward in small, initially about 20 cm long jumps. Later you can increase the length of the jumps up to 50 cm.
Important: Make sure your toe tips are above your knees. Leave the entire position of your upper body unchanged during the jump.
That's how it works: The body tension is improved, the bounce boosted, the leg and foot muscles strengthened.
Training recommendations: 2 times 15 seconds
6. Side leg throw
This is how it works: Make your legs more than hip width. Then you angle your arms and place your forearms parallel to each other. Then jump on one leg and pull the other outward. Perform the exercise in direct alternation between both legs.
Important: Keep your shoulders as low as possible and start with small leg rolls.
That's how it works: Coordination, stamina and strength. Strengthens the shoulder, leg and foot muscles.
Training recommendations: 2 times 20-30 seconds
7. Power walking
This is how it works: Place your legs about 30-50 cm in front of each other. Your toes are pointing forward and your knees are slightly bent. Continue to angle your arms in opposite directions to your legs, with one elbow behind your back and the other in front of your torso. Let's start with light jumps by putting your legs back and forth.
Important: Use your arms with force, which supports the movement. Start with small foot distances and slowly expand the distance.
That's how it works: Improvement of stamina and coordination. Training of the legs, arms and shoulders.
Training recommendations: 2 times 30-45 seconds
You want more?
Even more exercises You can find it on the training poster (DIN A1) of fitness expert Bernhard Koch, who also designed our workout. (about 10.95 euros plus shipping, www.sportartverlag.de)
