Monday , October 15 2018
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Gym closed This is how you train all your muscles yourself

Gym closed? This is how you train all your muscles yourself


This short workout can be easily done in your own safe living room. Slide that coffee table to the side and watch out for hanging lamps and put your hands out of the sleeves. Run the circuit below 3 times, with 30 seconds rest between. After each circuit you can rest for two minutes.


Warming up

It is important that your blood flow has started a bit before starting your first workout. Certainly if you do not want you to feel like you’re overtaken by a truck the next day, we recommend you warm up.

30 seconds jogging on the spot
30 seconds jumping jacks
Roll your shoulders for 30 seconds
Turn your hips 30 seconds
Turn your ankles 30 seconds

Repeat this one time and breathe deeply. Now you’re ready to go.


Push-ups – 1 minute

Indispensable for any workout that is only trained with body weight. Place your hands on the floor on shoulder width. Stretch your arms and put yourself on your toes in shelf position. Your body must form a straight line from your shoulders to your toes. Pull your belly and tighten so that your diaphragm does not fall to the floor. Bend your elbows and lower your chest to the floor as far as possible, breathe out, and push yourself up again. Too heavy? Start on your knees. Ache? These are your chest muscles that finally wake up.


Sit-ups – 1 minute

At one point, we can not only keep our waist tight by watching what we eat. This exercise will help you with this. Lay on the ground with your feet flat on the floor and bent your knees. Put your hands lightly behind your head, it is not your intention to pull your neck to end up. Lift your upper body from the floor, and come over. Then take a rest down and feel the stress on your abdominal muscles.


Squats – 1 minute

Your first leg muscular exercise, bro! Stand upright with your feet on shoulder width. Begin with the exercise by moving your weight toward your heels. Now bend your knees and push your hips backwards. Actually like sitting down. Make sure your knees do not get past your toes. Keep your back straight and head up, pocket as low as you can and come back up in the starting position. It takes some practice, but keep trying to master this exercise!


Lunges – 1 minute

Stand upright with your feet on shoulder width. Step out with your right leg, and bend your knee knee until it almost touches the floor. Put yourself off the heel of your right leg to get back to the starting position. Now do the same with your left leg, and feel the burn.


Burpees – 1 minute

Yes they hurt, but they do work. Stand up upright with your arms along your body and your feet on shoulder width. Pull your knees and place your hands on the floor for you. Shovel your legs to the back so you get into a shelf position. Go back to your squat and jump up with your arms in the air. This is one repeat.


Ready! Or..?

Repeat the workout twice and treat yourself a beer. At least, if you can still find the strength to crawl into the kitchen.

About Mr Goodlife

Yes I'm Mr Goodlife, I'm the founder, and addicted of sport, traveling, learning and innovation! May I share all my passions and life inventions with you, ready for a ride?

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