Full body workout with vintage training equipment
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Welcome to the Vintage Gym! In just 5 minutes, personal trainer Arne Derricks will show you an effective workout for the whole body. With the fitness tools from the ARTZT Vintage Series, you can easily train your stomach, legs and bottom. Included are a medicine ball, skipping rope, fitness mat and cube. An effective workout for the whole body.
Contents
Exercise 1: Walking Squats
Exercise 2: Jump Squats
Exercise 3: Jack Knife
Exercise 4: Rope skipping as a cardio session
Exercise 5: Boxing as a cardio unit
Exercise 6: Push-ups
Exercise 7: Mountain Climber
Cool-down: Regeneration with the fascia roller
Exercise 1: Walking Squats
Let's start with the legs: stand in front of the jump box with your feet shoulder-width apart. Do a deep squat and from here alternately climb up and down the jump box. This will work your thighs! Walking squats are a great way to start a full-body circuit training session.
Exercise 2: Jump Squats
If you want to make it a little more intense, switch to squat jumps. Simply jump onto the box with both legs and back down. If you can't do any more, switch back to walking squats. Important: Always maintain a low position so that your thighs are constantly working and challenged.
Exercise 3: Jack Knife
Lie down on your back on the exercise mat. Clamp the small medicine ball between your feet, grab the large one with your hands and hold it behind your head. Now fold your arms and legs together like a jackknife. If it gets too much, you can put the small medicine ball down and just work with your upper body. Great exercise to train your abdominal muscles.
Exercise 4: Rope skipping as a cardio session
Of course, the classic fat burner cannot be missed here either. Rope skipping burns calories quickly, keeps you fit and is challenging after just a few minutes. In the vintage training circuit, the skipping rope makes for the perfect cardio session in between. Here you can alternate between simple jumps and walking jumps.
Exercise 5: Boxing as a cardio unit
Not just for Klitschko and co.: If endurance training with the skipping rope isn't enough for you, you can really go for it here. Put on your boxing gloves and off you go! A boxing workout like this requires a high level of concentration and strengthens your muscles all over your body. And the best thing: it's really fun!
Exercise 6: Push-ups
Another classic that is expanded by the cube to include another training level. Because of its instability, not only the chest and arm muscles are trained during push-ups, but also coordination. And this is how it works: place your hands shoulder-width apart on the bar and then alternately lower and raise your breastbone towards the cube.
Exercise 7: Mountain Climber
Continue on the cube, this time in the classic plank position: rest your elbows on the cube and stretch out your legs. Now pull your knees alternately towards the cube. A crowning finish for your core muscles!
These 7 exercises can be used to create an effective circuit that challenges the entire body. For example, 3 sets of 1 minute each and you have a sweaty full-body workout!
Cool-down: Regeneration with the fascia roller
After every good workout, a final regeneration is a must. This is where the massage roller comes into play, on each muscle area that was used in the circuit. So get back on the mat and sit down for a long time, clamping the Blackroll under your calf. Now roll out the entire calf muscles in large movements. The same can of course be done with the thighs and back.
