VIDEO: Functional Training for Beginners - Action Training

The following workout is a beginner's workout - to prepare it is recommended to watch the video "Functional basics training“To internalize the basic principles of the training concept.

The training is intended as circuit training. Each exercise is repeated 10-15 times for a total of 5 rounds. You can gradually increase the workload by adjusting the number of repetitions.

Beginner training - 5 exercises, 5 rounds

1. Semi-squats: The semi-squat is a slight squat that trains the gluteal and leg muscles in particular. But also back and belly are claimed, which makes the exercise a classic all-rounder in fitnessArea makes. In semi-squat you stand with your legs hip-width apart on the floor and crouch slightly. It is important here that you do not go all the way down, but deliberately push your buttocks back a little in order to properly load your legs. Always pay attention to the axis of your body: the hip, knee and ankle joints should be in one axis.
2. Knee pushups / bench: This exercise serves as a simplified push-up. They stand on four feet, cross their feet and bend their legs slightly. You are now in the classic push-up position, just on your knees. Now do push-ups in this position. In this exercise, it is particularly important that the stomach is drawn in and the buttocks tense so that there is no hollow back. The bottom should be with the
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   move Form a line if possible.
3. Extension: This exercise is a simple but effective stretch. In the basic position, stand on the floor with your feet hip-width apart. You stretch your arms in the air and your heels are slightly off the ground. Then move your arms down at the sides of your body, lower your heels and crouch down. Finally, your fingertips touch the ground if possible. Body tension, especially in the body, is very important in this exercise upper body.


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4. Heel touches: Heeltouches are an effective abdominal exercise that works both the lower and upper abs. The exercise begins in a lying position on your back, legs are erected poor are stretched out over the head. The upper body is now suddenly straightened up and brought forward until you touch your ankles with your hands. If you can't get to your ankles, touch your calves for now.
5. "Fun rowing": The last exercise is these so-called "rowings". To do this, take a squat position. Bring both hands together with a swing above your head, they are allowed to touch ("clap"). Then bring your hands together behind your buttocks in the same way. A straight back is important in this exercise. Arms and upper body should also always form a line.

Enjoy the training!