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Jogha at home workouts!

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Jogha at home workouts!

Are you low on time to go to the gym, but find yourself still wanting to work out ? No problem! There are a lot of workouts out there that you can do from home, using your own bodyweight and endurance. Together with Roos (@dokter.roos), we created a full body workout that you can easily do from home. Legs, butt, arms, belly, we're going to train every part of the body!

LEGS & BUTT

Donkey Kicks
Donkey kicks are a perfect excercise to train your butt!

This how you do it:
1. Your opening position requires you to get on your hands and knees with your back straight and your head facing down. Make sure that your hands are shoulder width apart, and your knees are at hip width. 

2. Tighten your ab muscles. This is important for every exercise that you do, that way, you train them as well.

3. Lift one leg into the air, and bend your knee to about a 90 degree angle, hold it there for a few seconds. Tighten your glute muscle while your leg is up.

Repeat 20 times for each leg.
Want to make it harder? Place a dumbell in the back of your knee or use a resistance band.

 

Sumo Squat
The Sumo Squat is not only perfect for your core, but also for your legs and butt. The Sumo Squat is also less stressful on your back when compared to a normal squat.

This is how you do it:
1. Place your feet widely apart and a little bit facing outwards. Tighten your abs. 

2. Bend your knees, keeping your back straight and move your upper body a little bit forward. When you've reached a 90 degree angle at your knees, hold your position for a few seconds and go back up.

Repeat 20 times.
Want to make it harder? Make use of a kettle bell like we did in the video or use two dumbells. 

 

 

ARMS & SHOULDERS

Dips
Performing a dip allows you to train your triceps, making this exercise perfect for giving you tighter arms - and who doesn't want that? Besides the triceps, this also trains your shoulders and chest muscles.

This is how you do it:
1. For this exercise, all you need is a chair or something high to place your hands on. Place your hands behind you with your palms facing behind you and keep your back straight. 

2. Slowly bend your arms down until your elbows are a shoulders height. 

3. Hold this position for a few seconds and push yourself back up. 

Repeat 20 times.
Want to make it harder? Place a weight on your legs. 

 

 

Side Lateral Raise
This exercise is going to train your shoulders.

This is how you do it:
1. Place your feet hip width apart and tighten your abs. Keep your back straight. 

2. You're going to need dumbbells for this exercise. Don't have any? Then you can use bottles of water or anything heavy you may have at hand.

3. Lift your arms to the side until they are horizontal.

4. Hold this position for a few seconds and then slowly lower your arms back to your starting position. This is harder then it sounds! 

Repeat 20 times.

 

 

BELLY

Plank
The plank. Who doesn't know this one? It's difficult, but also nice and effective. This way, you are training your abs and back all at once. 

This is how you do it:
1. Lay on your exercise mat, and raise yourself on to your forearms. Position your arms so that your elbow is at a 90 degree angle and it's falling directly under your shoulders. Next, raise your body up so that only your toes and forearms are touching the ground. 

2. Hold your body in a straight line and tighten your abs as you do. Hold this position for 1 minute.

Want to make it harder? Lift one leg and hold it for a few seconds. Then do the same with your other leg.

 

 

Mountain Climbers
The mountain climber is a good exercise for your whole body, but especially for your abs. Another plus: you also get some cardio done at the same time! 

This is how you do it:
1. Get into the starting position for a push up, with your arms directly under your shoulders. 

2. Bring your left knee up to your chest and then place it back onto the mat. 

3. Repeat with your right knee.

4. Don't do this too quickly, and make sure to keep your hips low. And remember, tighten those abs! 

Repeat 20 times.

 

 

CARDIO

Boxing

Yes! We've arrived at the cardio exercise. 

This is how you do it:
1. Take two weights in your hands and hold them close in front of your face. 

2. Tighten your biceps and triceps and stretch one arm forward in a powerful movement. 

3. Bend a little bit through your knees and stretch your left leg together with the left arm.

Repeat this with your right arm.
Tighten your abs and make powerful and fluent movements. 
Repeat this 20 times.

 

 

Jump Rope

This one is easy, but harder than your think. Who didn't do this for hours when you were younger? 

This is how you do it:
1. Get your jump rope and go for it to your fullest for 2 minutes.

2. Don't have a jump rope? Then you can do jumping jacks instead. 

 

 

All excerises done? Repeat the entire circuit for another 2 rounds and your workout is done! 
Afterwards you can do some stretch exersises.

This workout is put together with Dokter.Roos

 

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