Kaya Renz, athlete and Coach from Berlin, has compiled for her new Full-Body Workout on Youtube, a combination of four circles, a Tabata and a Surprise at the end.
Equipment you will need for the training unit, only a soft surface and something to drink you should make for the Workout ready.
each of The circles consist of two Exercises, each performed for 40 seconds and 20 seconds of rest are interrupted.
Each circle is run twice.
1. Circle: legs
After a brief Warm-up, Kaya puts the focus first of all on the legs, with Squat Jacks, and Squat Holds.
For the Squat Jacks you are going bow from the clown deep in the knee. Then Pause in the Squat after 20 seconds Hold.
do the two Exercises on an upright torso and the shoulders are loose.
2. Circles: upper body
In the second circle to the upper body. You switch between abdominal and back location.
First, the high Plank is the starting position. For the combination of Up and Down, and Spiderman you pre-draw the knees individually, and go then to the forearms down and back up in the arm support.
For the next Exercise you are sitting on the Mat, the heels are drawn up and the hands behind the body supported. Then you pick up the Po from the Mat.
At the Bend of the arms, it’s not about speed, but about the right execution. The Exercise should be, especially in the triceps significantly.
3. Circles: back and Core
In the third circle to be trained back and Core.
For the plane you’re lying on the belly, the toes drawn up and bring the arms stretched out wide to the front and put it back. The whole Core is in tension, the neck relaxed, but.
For the sixth Exercise, the so-called Bicycle Crunches, stretches out Kaya’s leg and takes alternately the elbow a total of three times to the tightened knee.
Only then pulls the other leg, takes three Crunches and then switches back to the leg.
4. Circle: belly, legs, Po
The fourth circle begins with Lunges. The front knee should be directly over the ankle. Below, you can teeter a couple of times, in order to increase the intensity.
next, the side plank on the series: in this position, Kaya will only be the upper leg and the upper Arm angled to each other, then both together stretched in front of the body.
it is important the whole time, the tension in the Core to maintain. If that is too strenuous, you can set up instead of the feet, the knees.
don’t Forget in this Exercise, to switch on the second pass of the page.
5. Tabata
Before the Tabata, it is worth to drink a SIP, and briefly to take a deep breath, because now it is really challenging.
The Tabata consists of two Exercises, which will be run over eight rounds, each for 20 seconds.
In the Tabata, it is important, in the short power phase, again all you get.
1. Exercise: Plank
In the forearm support in the first round still have a good time. But that will change with the increasing number of rounds.
Between the Exercises, you have ten seconds for the change of position.
2. Exercise: Hand-to-Toe
For the Hand-to-Toe, you’re on your back, legs extended to the ceiling, and climb up to push the hands with the entire upper body as far as possible to the toes.
Before it goes into the Cool Down, as a Surprise, even for 60 seconds, Sit Ups in the Plan. If your abdominal muscles have not yet burned yet, do it now, at least.
Many of the more creative and varied Workout Videos of Kaya Renz, you will find on your Instagram Account and your YouTube Channel.
Kimberly Papenthin
*The post “interval training with Kaya Renz: Effective whole-body Workout in only 35 minutes,” is published by FitForFun. Contact with the executives here.
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