So if you don’t have tires at home, don’t worry! But, with you always achieve a little extra result. Do you want to build your muscles? Then it is smart to start using these tires at some point.
The “donkey kick”
Dennis starts today with the donkey kick. Slide a resistance band just below your knees and then sit down on your hands and knees on a mat.
Then lift 1 knee and keep your lower leg at a 90 degree angle, towards the ceiling. Then lower your leg again. Repeat this for 30 seconds on each side.
To make it heavier, lift your leg up in the air (up to 90 degrees) and make small movements from that angle, up. Then you really feel your buttocks burning!
Do this exercise for 1min for a total of 30 seconds per leg.
Next exercise; mountain climbers! Put the band -if you have it- around your feet and sit on your hands and knees again. Then extend your legs so that you end up in a plank. Make sure your hands are under your shoulders and your arms are straight. Your feet are hip-width apart.
Then you can start. Slowly bring your right knee towards your right shoulder and back again. Then take left. You can also do the exercise obliquely for your side abs. Then bring your right knee towards your left shoulder.
You also do this exercise for 1min in total (alternate your legs). You can do it slowly while tightening your abs, or really at a good pace.
Hip brigde / hip truster
We have 4 exercises in a row that you can repeat afterwards in the same “parcourt”. The third is the “hip bridge”. Slide the band above your knees and lie on your back with your knees in the air and your feet hip-width apart. Then push your hips in the air. This is the starting point.
Ready? Go! Then lift one knee high and then your foot back to the floor. Tighten your buttocks firmly. Then switch to the other side.
You also do this exercise for 1min in total (alternate your legs).
Finally; bicycle crunch
Put the band around your feet. Lie with your back on the floor with your knees bent at a 90 degree angle. Keep your hands behind your head and your elbows to the side.
Then extend your leg alternately and turn your upper body in the opposite direction. You can almost hit your left knee with your right elbow. Keep coming back to the center and then turn the other way.
You also do this exercise for a total of 1min (alternate your legs and upper body).
If you think that you are now completely done with 4min training, then you are wrong. Repeat this round at least 4 times to train effectively. Or maybe 5 or 6 … just how much sense you feel like. Music on, timer on your phone and hop on, let’s go!