All posts filed under: Strength

Spinal Twist – Mobility Workout

Improve your mobility with the Spinal Twist. Also good for cool down after a hard training session. Give your muscles the mobility of an advanced athlete. With the Spinal Twist you will get stronger and more flexible. Improve your hip mobility with this easy experience. Hip mobility is fundamental for being injury-free and feeling overall well. Whether you want to prevent low back or hip pain, this exercise is perfect for you. Watch our video on YouTube for a perfect Spinal Twist Mobility Workout! Starting Position: Spinal Twist – Lie on your back, with both knees bent and you feet on the floor. Stretch your arms out in line with your shoulders, palms down. Drop your knees to one side and turn your head in the opposite direction. Breathe deeply. And change to the other side. Tips for the perfect Spinal Twist:  Drop knees to the floor Turn head in opposite direction Both shoulders on the floor Move as far as you can without pain Important Always ask a doctor for advice if you’ve had any …

Crossfit WOD StepsApp Blog

Five Workout of the Day (CrossFit WOD)

Workout of the Day is a daily workout, done in a certain amount of time, or complete a circuit as fast as possible. Here are the five best WOD´s for you. For Pros and Beginners!  1. Gym hammer training The workout with the gym hammer is very popular and trains the whole body. It is best to “work” a large tire with a hammer. It is a whole body training for tough athletes! Simply hit the tires with a hammer in both hands and a wide position. Warning: Always make sure that the exercises are carried out in a clean and controlled manner. Start with a stable footing and warm yourself up enough to avoid injury. 2. Forward Lunge with weights Walking with weights is the perfect training for legs and buttocks, as well as upper body and good stability. Take a few steps with the weight in front of your body and then take a lunge backwards. You can then either turn the weight plate to the right and left or lift it up. …

Kettlebell Workout StepsApp Pedometer App Blog

Easy Kettlebell Workout!

Kettlebell training is perfect to build strength and burn fat quickly. Kettlebells are available in different sizes and weights. It depends on your fitness level! With the kettlebells you train several components at once. Strength, endurance, agility, speed and coordination. Depending on the exercise, many muscle groups can be addressed.  As a beginner, you should attach particular importance to good exercise execution and choose the weight more easily. For advanced users, kettlebell training is also very suitable as a HIT workout (high-intensity training). The beginner’s exercise with kettlebells – the kettlebell swing Hip-wide stand Kettlebell in front of the body on the floor Bend your knees, lean your upper body forward Grab the kettlebell with both hands Explosively pull the kettlebell back through your legs and swing it up Stretch your legs and tighten your torso Swing the kettlebell back and bend your legs again Abdominals, backs, thighs and buttocks are primarily trained in these exercises. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful …

HIT StepsApp Blog

Did you already try High Intensity Training (HIT)?

High Intensity Training (HIT) – It is a training method from the fitness and weight training and has the advantage that the training sessions are made particularly short and intense. In HIT, the muscles are stressed to the point of exhaustion. This leads to a more effective workout, more muscle growth while reducing body fat, as the pulse is extremely high. That is already the key point. Due to the intensity of the training is only suitable for absolutely fit and healthy athletes. Shortfacts about HIT: Short and intensive training (30 – 45 min)High load intensityEffective and efficient trainingPerfect for body fat reductionLonger regeneration than with conventional training Your High Intensity Training Unit: 250 steps 3 floors 5 jumping jack jumps -> 2 minutes break, to go down the floors again 250 steps 3 floors 5 jumping jack jumps Important Always ask a doctor for advice if you’ve had any related injuries to prevent strain. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step …

Best Medicine Ball Exercises StepsApp Blog

15 Minutes Medicine Ball Workout

Best 15 minutes medicine ball workout for your body! Available in different sizes and weights medicine balls improve your strength and athletics. The training can be very varied. You can move the balls slowly, but also train very dynamically for explosive power. When you choose the right medicine ball make sure that the weight is not too heavy. You should be able to make slow movements with the weight as well. There are both full-body exercises and special exercises for specific body regions. The number of exercises is large and there is the right training program for both beginners and advanced. If you use a light weight, then you can also make exercises for improving your coordination and balance. In any workout you can raise the intensity by increasing the range of motion. If you can talk during the workouts, then the intensity is okay and not too hard. Basic Exercise Crunch with medicine ball: Lie down on your back and keep your feet on the floor, hip-width apart. Bend your knees and hold the …

StepsApp Reverse lunge Back Lunge Training

Back Lunge or Reverse Lunge – How to?

This is how you do the most effective and healthy Back Lunge or Reverse Lunge! This important strength move of the back lunge or reverse lunge is one of the best exercises for your butt and thighs. It’s a must have workout in your trainings program. The basic exercise is really effective for strong legs. Lunges are multi-jointed movements, which primarily strengthen the muscles of the lower half of the body and thereby build more stability and balance. They are very safe, effective and suitable for almost everyone. Because the lungs are a multi-joint, functional exercise, they are usually completed with the one body weight. Small dumbbells and weights can increase the intensity for advanced users. An advantage of a proper lung technique is the extension of the hip flexor, which also activates and shapes your butt much more effectively. Watch our video on YouTube for a perfect Back Lunge or Reverse Lunge! Attention when you have already problems with your knees A bad exercise technique can aggravate the development of pain, so proper lung execution is important. Starting position: …

Rope Climbing - Perfect Belly Workout

Rope Climbing – Perfect Workout for a strong core!

Rope Climbing, how to do a perfect crunch for an effective core workout? This workout with rope climbing crunches are fantastic for toning up the abdominal muscles. They are most effective if you do them right. We show you how! Why Rope climbing is a good core workout? Strong core muscles make it easier to do simple every day movements. They are very important if you do some sports. Especially for runners or swimmers they can help you to improve your technique and help you to stay fit. Weak core muscles can cause injuries and pain in your back. Watch the StepsApp Video on YouTube for “Rope climbing – Belly Workout”:   How to do a perfect Crunch with Rope Climbing? Crunches are a basic workout, which you can do every day and help you to perform better in your daily life and improve your performance for all kinds of sports. They promote good posture by working your lower back and gluteal muscles. With the movement of the crunch it’s going more to be a situp …

Burpees - Full Body Workout #1 | StepsApp Exercise & Training

Burpees – a full body workout to loose weight!

Burpees for a full body workout to loose weight! Burpees are a fundamental and full bodyweight exercise which improves your coordination, balance and strength. It is a standard exercise in Crossfit. In our workout we have the light version of it. Without jumping and less effort on the ground. Burpees are a full body workout to loose weight. Why Burpees? Burpees are a full bodyweight exercise which trains different skills of your body. It combines several fitness exercises to a fluid movement and betters your coordination, balance and strength. They are perfect for body fat burning. Due their intense they burn a ton of calories, much more than with moderate exercising. Watch the StepsApp Video on YouTube for “How to do a Burpee?”: How to do a Burpee? In general Burpees are an advanced exercise which combines several fitness exercises into a fluid movement. It is a mixture of squat, push-up and stretch with hands. We choose a basic and light version of this powerful exercise. This is how to start with Burpees as a beginner. 1. Starting position: Stand …

Ausdauer trotz Muskelmasse

Endurance despite muscle mass – is it possible?

Many athletes believe that you can’t have endurance with a lot of muscle. Is that true?  Is it possible to improve stamina despite muscle mass? Endurance vs Strength Comparing endurance athletes with strength athletes, the difference is most obvious at first glance. Endurance athletes are thinner and strength athletes simply have more muscle mass. Why?  Strength athletes have more of the so-called white muscle fibers. These are thicker, can generate more power, and are driven faster. The energy supply happens anaerobically, without oxygen, and due to the fast lactate increase the white muscle fibers tire very quickly. Runners and endurance athletes have much more red muscle fibers, in contrast to strength athletes . They are much thinner than the white fibers and are also driven slower. The energy supply is aerobic, with oxygen, and they work much more energy efficiently. Is it possible to improve stamina despite muscle mass? Yes, that is possible. With more muscle mass, you do also have to carry more weight during endurance training, which takes more energy, but the muscle …

StepsApp Flat Iron Belly Training

5 exercises for a flat belly

Let’s go for a flat belly and strong core muscles! A flat belly is a sign of fitness and health. But beside the optical reasons, a fit belly makes you stronger and gives you stability for your daily movements. You will have less injuries and feel more comfortable. Train for a flat belly and strong core muscles! A strong core is also important for a better mobility and coordination. How to get your Six-pack in Five Weeks – Flat belly We have five exercises for you, which create a lean and rock-hard waist. No matter if you are a beginner or a pro. How to do get stronger core muscles Start with the following exercises from the top to the bottom. Each as long as you can with around 60 sec break. 3-4 times a week. In week one you make one round, week two its two rounds and so on. In week five you make five rounds of each exercise and we promise, you will have an IRON BELLY! 1. Classical Sit-up for a flat belly Lie …