This is how simple and effective a workout can look like. We have 5 great exercises for you that train the entire body. For fast and great results after the workout.
If there's one thing we want in training, it's effectiveness! No one wants to sweat forever and get no results.
That's why we've put together a great crisp workout for you.
If it's possible, you should do this workout in a CrossFit studio. In addition to your body weight, you will also need a dumbbell and a medicine ball.
Are you ready? Let's go!
5 exercises that train every muscle
1. start with push-ups
Start with the classic full-body exercise: The push-up!
- Get on all fours and lift your legs off the floor.
- Shift your weight forward until you are in a kneeling plank position.
- Slowly bend the elbows and lower the upper body to the floor.
- Attention: The upper body remains tense and stretched.
- Now go back up and repeat the exercise.
Revealed! These are the most effective abdominal exercises!
2. forearm support for a toned body
The forearm support (also known as plank) is a great variation to train many muscles effectively. Especially back and core muscles are worked. But also the shoulders, buttocks and legs are nicely toned and strengthened.
- Lie down with your belly on the mat.
- The upper body rests on the forearms. Make sure the forearm and upper arm are at right angles and the elbows are just below the shoulders.
- The toes are up, the legs are stretched so that the body forms a straight line.
- The torso and back must be tense to avoid a hollow back.
- You look down.
- Hold the exercise for 30 seconds.
- After that, carefully lay your body down and give yourself a short breather.
Those who succeed repeat the exercise again at the end of the workout.
These minibands exercises will make your butt really crisp!
3. squat with kick shapes the legs and buttocks
Squats are one of the most effective exercises for a crisp backside. They train not only the lower leg, thigh and butt muscles. But on the lower back, abdomen and adductors.
Meanwhile, there are numerous variations of the exercise. Today we show you the squat with kick.
- Stand up straight for this.
- The upper body is tense.
- Legs hip width.
- With an exhalation, lower your buttocks. Imagine there is a chair behind you. You go down until the thighs are parallel to the floor.
- The knees must not extend beyond the toes.
- Now you quickly straighten up. In doing so, you come out of a slight hollow back.
- Do a side kick with one leg.
- Now repeat the squat with kick a total of 15 times per side.
13 effective squats exercises for the crunchy butt
4. hit medicine ball down
Now you need a lot of power. For this exercise you need a medicine ball. By lifting and spinning the ball, you can work many different muscle groups.
- Come back to the squat position.
- Open your knees a little more.
- Your arms are extended and hold the medicine ball down.
- As you move up, push through your back.
- While doing this, lift the medicine ball above your head with your arms outstretched. Then throw it with all your might towards the ground. This exercise also trains your arms. And it's extremely effective.
- Repeat this exercise 15 times.
If it is too heavy or too light for you, you can also vary the weight of the medicine ball. This will give you even faster and better results.
5. to finish: Burpees
If you're not sweating yet, there's now a unit with 10 burpees at the end. This way you can get your heart rate up again. You train muscles in the torso, the chest, the back, the arms, the shoulders. As well as your legs.
In addition, burpees boost fat burning because we breathe in much more during the exercise. And the condition can also be improved considerably with burpees. So it's worth it to persevere. :)
- The starting position is the straight stance.
- Now you come into a kind of plank with your arms in front.
- The feet are slightly open, the arms are propped up beside the body.
- Put your chest down, tense the torso at the same time.
- Now pull the legs forward to the arms in a jump.
- Jump up.
- Raise your hands above your head. The feet come off the floor. In the air you should form a straight line.
- And come back to the starting position].
Our conclusion
It doesn't always take a huge effort to train your body effectively. These 5 exercises work almost every muscle. So you save time and quickly get great results. Have fun!
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