Whether with dumbbells or your own body weight – Fitness-Influencerin Kayla Itsines convinced on your Instagram channel with effective Home Workouts.
“Let’s do it” with her motivating nature and short exercise videos it shows your followers that you can remain without any expensive fitness equipment fit.
In your new Workout it provides your Followers a special challenge was the towel Challenge. For all parts of the body, a matching Exercise is of Europe, only with a towel to run.
Ready for the towel Challenge
Whether legs, chest or abdomen – the Influencerin has combined her Workout made up of Exercises that usually require the whole Body, but especially your body center is in focus.
For the Workout, you just need a towel, you can move on a smooth floor. You should be relatively non-slip shoes, to be able to as much as possible voltage in your body to build up.
How it works: The Workout consists of six Exercises, you in a row run should. Each Exercise has an individual number of repetitions. “Can you make two or three passes?” How many laps you in this Challenge is complete, you decide for yourself.
1. Archer Push-up
The Workout begins with an Exercise that involves the whole body:Push-Ups. The primary stress is on the chest muscles, but also your back and shoulder muscles are activated during Exercise.
For the execution you take the pushup position and place the towel under one Hand. Now you can be the towel with your Arm to the outer slide, and in order to perform a push-up.
By the outstretched Arm, the load on the chest muscle is significantly higher.
After you’ve pressed back up, slide the towel to the other Hand and move the Arm. Attempts, in the downward movement of your body as low as possible to drain and to keep your back straight. Overall, you perform 12 repetitions, each, six per page.
2. Side to Side Half Burpees
The second Exercise of the workout has it all – even if it is only half of the Burpees, you bring your abdominal muscles properly for the Burn.
Put the towel under your feet and stay in the pushup position. Now you’re trying to pull your knee as far as possible in each case to a shoulder-to-by swiping the towel across the floor.
After you have stretched out your legs to the back completely, you draw your legs to the other shoulder. Try to take a swing, and to instead keep the tension in your body to eight reps per side, you’ve done it!
3. Glute Bridge & Harmstring Curls
After you’ve already trained your body and your body properly, is now the under body on it. This combination of activities focuses mainly on the buttocks and the posterior thigh.
Lie on your back and place the towel under your feet. Lift your Butt and make a bridge. Now it is: stretch your legs as far as possible and pull you back. During the whole execution do you think your hips and your buttocks in the same Position, without touching the ground.
To Kayla to keep up, you should try to 15 repetitions to perform.
4. Mountain Climbers
The Mountain Climbers can also be used without a towel run – but they are much more intense and irritate the abdominal muscles fully.
The towel under one foot while the other hovers slightly above the ground. Support yourself on your hands and build up body tension. Now you’re pulling alternately on one leg in the direction of the chin.
Try to focus consciously on your abdominal muscles and do 20 reps, ten on each leg.
5. Lateral Lunges
Whether on the side or to the rear – they are the perfect Exercise for tight legs and a tight Butt: lunges. Kayla has chosen in your Workout for the side-to-side variant.
Place the towel under one foot and push it to the side, so you have to bend the leg. In order to perform a deep Bow to run, you should stretch out your buttocks slightly to the rear.
After ten repetitions, switch the leg and try, if possible, dynamic lunges to perform.
6. Ab Rollout
The Best is yet to come – this Exercise robs your abdominal muscles are the last of energy and requires the use of any body tension.
From sit on your knees and support your arms on the towel. Now you push the towel to the front and keep the tension in your belly. Try to your torso as far as possible in the direction of the floor drain, until you movement with the upward.
Button you slowly on this Exercise and try a range of motion that you perform ten repetitions can.
Michelle Steinmetz
*The contribution of “Simple, but efficient: towel Workout from Kayla Itsines for a tight middle” is published by FitForFun. Contact with the executives here.