10 MIN Home Workout für Anfänger | ohne springen | um (wieder) in Form zu kommen | Tina Halder
Updated: January 16, 2025
Summary
This video introduces a 10-minute full-body workout suitable for beginners, featuring 10 exercises lasting 40 seconds each. The workout can be done with or without dumbbells and excludes jumping exercises, making it ideal for individuals with knee issues or noise concerns. Exercises target various muscle groups like glutes, core, arms, chest, and legs, focusing on proper form, controlled movements, and stability. A mix of squats, lunges, twists, and push-ups offer a comprehensive workout to help improve fitness and get back in shape.
Introduction and Workout Overview
Introduction to a new 10-minute full-body workout suitable for beginners to get back in shape or improve fitness. Includes 10 exercises, each lasting 40 seconds. Choice to use dumbbells or not. No jumping exercises, making it ideal for those with knee problems or neighbors sensitive to noise.
Squats with Dumbbells
Start with squats using dumbbells, focusing on keeping the back straight and core engaged. Targets glutes and lower body.
Leg Lift with Toe Touch
Engage the leg muscles and core with this exercise, touching toes while lifting legs. Options to add weight for extra challenge.
Russian Twists
Work on the abdominal and lower back muscles with Russian twists using additional weights for intensification.
Lunges and Rotations
Perform lunges with rotations, engaging the leg muscles, glutes, and core while maintaining balance.
Release Push-Ups and Superman
Choose between release push-ups and superman exercises to target arms, chest, and core. Ensure controlled movements for effectiveness.
Lunges and Rotations (Alternate Leg)
Repeat lunges and rotations on the opposite leg, maintaining balance and focusing on form and stability.
Crouch Rotation
Engage the glute muscles by crouching and rotating, keeping the core tight and movements slow and controlled.
Sumo Squats
Perform sumo squats to target the glute muscles while keeping the core engaged and maintaining stability.
Kneeling Push-Ups
Finish the workout with kneeling push-ups, emphasizing proper form and controlled movements to strengthen the upper body and core.
FAQ
Q: What is the duration of the workout?
A: The workout lasts for 10 minutes.
Q: What equipment can be used during the workout?
A: Participants have the choice to use dumbbells or not.
Q: Why is this workout suitable for beginners?
A: It includes no jumping exercises, making it ideal for those with knee problems.
Q: What is the focus of the squats exercise?
A: The focus is on keeping the back straight and core engaged while targeting the glutes and lower body.
Q: How can participants intensify the Russian twists exercise?
A: Participants can use additional weights for intensification.
Q: Which muscles are targeted during lunges with rotations?
A: The leg muscles, glutes, and core are engaged while maintaining balance.
Q: What is the purpose of sumo squats in the workout?
A: Sumo squats target the glute muscles while keeping the core engaged and maintaining stability.
Q: What is the emphasis when performing kneeling push-ups?
A: The emphasis is on proper form and controlled movements to strengthen the upper body and core.
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