All posts filed under: Strength

Fit in spring and ready for summer – 5 exercises for your perfect workout!

Spring is the perfect time to work on physical fitness. Start training now, lose winter weight and get fit for summer! Here is the perfect training for you. Burpees offer a great whole body workout and rope climbing on the ground is perfect for the strong belly. Leg strength training and mobilization of the back complete the training. Start training for the summer with our five exercises! Watch the perfect summer workouts in our fitness videos! How to do? You can do the exercises as a circle. Start with the first exercises and do them one after the other. Then you can do two or three laps depending on your fitness level.   BURPEES 💪 Whole body for upper body and legs⏱ 10 repetitions  Burpees are a fundamental and full bodyweight exercise which improves your coordination, balance and strength. It is a standard exercise in Crossfit. Read more ROPE CLIMBING 💪 Strength for the abs⏱ 8-12 repetitions  This workout with rope climbing crunches are fantastic for toning up the abdominal muscles. Read more BACK LUNGE 💪 Strength …

Bird Dog StepsApp Fitness Blog

How to do the Bird Dog Exercise – Abs Workout

Bird Dog Exercise is a bodyweight exercise for the core, which is also known as Superman exercise. The bird dog is a simple and very effective exercise that improves stability. It is a bodyweight floor exercise and strengthens the core and abdominal muscles. Also the lower back, tights and butt are included. It is also known as Superman exercise workout and a good counterpart to the many core exercises that focus on the abs, like leg raises and sit-ups. Watch our video on YouTube for knowing how to do the Bird Dog Exercise! Start with the knees on all fours. Wrists beneath shoulders, knees under hips. Extend your left leg straight back, straightening your knee. Extend your right arm forward, straightening your elbow. Use deep breathing to increase the stretch, reaching further on every exhale. In the downward phase you gently lower yourself back to the starting position and touch the elbow with your knees. Repeat with the opposite limbs. Tip: Do 2-4 sets of 8-14 repetitions each side and move slowly and with control. Keep the back …

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: …