1.

) Marionette
First of all it is necessary to make warm. The exercise Marionette is it super
useful, because it activates all the muscles and brings the whole cycle
going. thereof 30 seconds and you will realize how to loosen your muscles.
Then you can start already.
2. rise on a chair
This exercise strengthens the thighs and calves and makes a bootylicious
butt. Introduce yourself to before a chair and put alternately a leg up on
the seat and make a big step up.
3. Pushups
The classic. 30 seconds Pushups are quite pack a punch. Eighth in a
controlled on-and-down movement and keep the back straight. With
pushups you train the triceps, chest and abdomen and back muscles.
4. Wall Sitting
Super for stamina in the thighs. Introduce yourself. With backs to the wall
and let yourself sink slowly until your thighs at a 90 angle to the ground
are Express yourself now with your legs against the wall.
5. crunches
The good old sit-ups. Be careful not to go with momentum from the back
up, but slow and controlled from the abdomen. The view should it be
directed towards the ceiling.
6. Squats
Even still known to many of the physical education. Place your feet
shoulder width apart. Keep your back straight and lower my upper body
slowly down. Verl Agere doing your weight on your heels. Imagine simply
you were you put on a chest. A super exercise for legs and abs.
7. forearm support
The pinnacle for a super trained midsection. Lie flat on the floor, put on
your toes and then push yourself back straight on the forearms upward. If
you can manage not even 30 seconds at the beginning, hold the position
for as long as you can.
8. pushup and routes
A great exercise for triceps, chest, back and abdominal muscles. Transform

a normal pushup, but if you reach the top, you turn your upper body to the
side and "grab" with one hand toward the ceiling. Change always sides.
9. Lunge
Perfect to activate your hip extensors and train calves and thighs. Stand
shoulder width towards their feet. Now you're making a big lunge forward
until your leg-degree angle to the ground is the 90th Then you pull back
the leg and repeat the whole thing on the other side.
10. chair restraint
For properly trained arms you take back a chair. Lean with your hands
behind your back on the seat and let yourself fall slowly from the arms
down. Then you push your upper body up again.
11. Lateral forearm support
Now the obliques turn. Lie sideways on the floor. Now you push yourself on
a forearm upwards, legs laterally movable. Look for a straight posture.
Hold for 30 seconds, relax a moment and then the other side. Now you
have it already almost done.
12. While standing Running
Finally again an exercise for the whole body: Stand comfortably back and
"run" now on the spot. For this you Winkelst alternately to the knee. Take
your legs as high as possible and you will quickly notice that the exercise
legs, torso and your balance calls. Perform 30 seconds and then you've
earned a break.