You don’t want to go to the gym and prefer to train at home? Then the workout from our coach LeaLight is just right for you. With her intensive 40-minute full-body workout, you’ll get fit even without equipment.
We’ll show you a full-body workout that makes it easy to stay fit in the comfort of your own home. Coach LeaLight has put together just the right thing for you: 40 minutes of full power await you!
Four chapters for the whole body
The whole-body workout is divided into four chapters, each of which focuses on a different area and thus sends intensive stimuli to the respective parts.
Before each chapter, Lea explains which exercises are waiting for you next – so you’re prepared and can really give your all during the training time!
Within the training blocks, 40 seconds of tension alternate with a 20-second breather. So you can gasp for air in between, but keep your heart rate nice and high overall.
Since this is a bodyweight workout, you don’t need anything but yourself, a non-slip surface, and a towel or yoga cushion if necessary. Then the fun can begin – give it you’re all!
Get legs and butt in shape
During the workout, Lea works her way up from the bottom – so let’s start with some effective exercises for your legs and butt. The following exercises are waiting for you:
- Plank Jumping Jacks
- Squat Leg Lift – both sides
- Standing Scales
- Dirty Dog Donkey Kicks – both sides
With all exercises, the most important thing is clean execution: Pay attention to the working muscle strands and actively tighten your core.
“Very important; you don’t have to work at my pace,” Lea emphasizes. “If you want to work slower or faster, feel free to do so!”
Exercises for your abs
In the next chapter, we’re going to go after your abs with four hard-hitting exercises.
- Side Star Plank & Crunch – both sides
- Flutter Kicks
- Leg Lift
- Plank Crunch – both sides
The nice mix of exercises Lea has put together here will work both the straight and side muscle cords, and the lower abdominals will also get a good workout.
If you feel pain in your lower back while doing the exercises with your legs raised, reduce your range of motion. Also, when doing the plank, make sure to keep your head in line with your back.
Train upper body
Now that your lower body and abdominals have been put through their paces, it’s time to get your entire upper body fired up as well – tension is the name of the game!
- Push-ups & Child’s Pose
- Shoulder Taps
- Floor Triceps Dips
Cardio for endurance
You haven’t completely exhausted yourself yet? Then wait and see – the last few minutes are still going to be tough thanks to the endurance exercises. So, give it your all one more time!
- High Kicks
- Hip Twist
- Plank Kick Twist
To make these exercises as effective as possible, you can again actively tense your core – and don’t forget to breathe. After two rounds, you’ve done it.