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Delta fitness

Home workout cirquit 1


By: ExorLive Content Publisher 4

Warm up for 10 minutes before starting the training program. The program is suitable for those who are beginners
and want to improve your strength endurance.
Perform each exercise for 45 seconds, rest for 20 seconds and then begin the next exercise. All exercises are
performed 2 times. You should try to perform as many reps as you can with good technique. Practice this program
2 days/weeks to increase your strength endurance.
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1. Squat 1
Stand with your feet shoulder-width apart, arms straight
in front of you. Bend your knees 90 degrees and push
back up. Keep your back straight and look ahead during
the entire movement. Alternatively, the deep position may
be held for a few seconds before pushing back up.
Reps: 45 sekunder , Sets: 2

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2. Push ups on knees 2
Start on your knees with your body rigid. Place your
hands on the floor more than shoulder-width apart. Lower
your body toward the floor, then push upward without
bending your hips.
Reps: 45 sekunder , Sets: 2

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3. Lying single leg-lowering
Lie on your back with a 90° hip and knee angle. Place
your fingers on the inside of the hip bone. Pull your navel
inwards. Breathe out, lower your right foot and stretch
your leg out. Pull your navel in as much as possible.
Breathe in, bending and raising the leg back up to the
starting position. Avoid increasing the bend in the lumbar
region. Do not lower your leg so far that it does not allow
you to keep your lower back on the floor.
Reps: 45 sekunder , Sets: 2

ExorLive.com 8/9/2019 @ 3:24 PM Page 1 of 3 Show video


Delta fitness
Home workout cirquit 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=778
4. "Bridge"
Lie on your back with the soles of your feet on the floor
and your arms out to the side on the floor. Tilt your pelvis
backward. Activate the lower and profounder part of your
abdominal muscles, pull your navel inward and "flatten"
your abdomen. Raise your pelvis from the floor until you
lie on your shoulder blades only. Lower and raise slowly.
Reps: 45 sekunder , Sets: 2

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5. Lying pelvis rotation 2
Lie on your back with your hips and knees bent 90
degrees and arms lying to the sides. Alternately rotate
your pelvis and legs to your right and left. Keep your legs
together.
Reps: 45 sekunder , Sets: 2

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6. Back arching, lying front down
Lie face down. Contract your buttocks and raise the
upper part of your body off the floor. Hold for 3-5 sec.
Lower again, then rest for 3-5 sec.
Reps: 45 sekunder , Sets: 2

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7. Forward lunge 1
Stand with your legs together and hands by your sides.
Raise your active leg and lunge forward. Stop the
movement when your foot hits the floor. In the final
position your body is in a deep position. Push off and
return to the start position. Repeat with your other leg.
Reps: 45 sekunder , Sets: 2

ExorLive.com 8/9/2019 @ 3:24 PM Page 2 of 3 Show video


Delta fitness
Home workout cirquit 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=8171
8. Plank on Knees
Lie on a mat. Lean on your elbows and knees. Keep your
back straight as a plank during the entire exercise.
Reps: 45 sekunder , Sets: 2

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9. Pelvis lift 1, side-lying
Lie on your side, resting on one elbow and one knee.
Raise your pelvis so that your body curves slightly
upwards. Hold for 3-5 sec., then rest for 3-5 sec. Repeat
for the other side.
Reps: 45 sek , Sets: 2

ExorLive.com 8/9/2019 @ 3:24 PM Page 3 of 3 Show video