Fast home workout: 4 exercises for in between

Today I would like to introduce you to a full-body workout for your own four walls. All you need is your own body weight and a resistance band.

Preparation – “World’s Best Stretch”

Before we get started, we want to prepare the body a little. In this regard, no exercise is as good as the “world’s best stretch”.

The exercise improves both lower and upper body mobility. This exercise is the ideal start for all people who do a sedentary job.

starting position

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  • large step backwards with the right leg
  • straighten right hip
  • Squeeze your glutes and feel the stretch in your front hips
  • left elbow goes down to the mat – inhale

final position

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Jens Kettman

  • left arm turns towards the ceiling – exhalation
  • The head turns and the gaze follows the hand
  • the right hand actively pushes the floor away

5-10 repetitions per side are recommended for this exercise. If you find that one of the two sides is significantly more immobile, you are welcome to do a few more repetitions.

Quick home workout

Now let’s get into the workout. Here you will do a circuit training and do all 4 exercises in a row.

For each exercise, the load time is 40 seconds and the rest time is 20 seconds. After a full lap, you’ve earned a 1-minute break. Depending on your training level, you can complete the circuit 1-3 times in total.

Exercise 1 – “Dead Bug”

The “Dead Bug” is an excellent exercise for training the core muscles. In addition, the chest and shoulder muscles are stressed.

If you don’t have a resistance band, you can do the exercise without a band. To do this, press your palms firmly into the ground.

starting position

Dead Bug Fitness Workout Trainer Jens Kettmann

Jens Kettman

  • Band around upper back
  • Straighten arms (remove shoulders from ears)
  • push your lower back into the mat

final position

Dead Bug Fitness Workout Trainer Jens Kettmann

Jens Kettman

  • slowly straighten 1 leg – exhale
  • lower back maintains contact with the mat during execution (important!)
  • Leg comes back into flexion – inhale
  • then switch legs

Exercise 2 – “Rowing”

Rowing is an excellent way to strengthen the back muscles. In addition, the rear shoulder muscles are strengthened. This exercise is therefore perfect for all “desk workers”.

starting position

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Jens Kettman

  • Double the band and fix it to the feet
  • straighten your back – “long spine”
  • Remove shoulders from ears – “proud chest”

final position

Workout, stretch, Jens Kettmann, fitness, fit

Jens Kettman

  • Pull the band towards your belly button with your elbows – exhale
  • Pull the shoulder blades together slightly
  • Briefly hold the tension at the rearmost point
  • slowly return to the starting position – inhalation

Exercise 3 – “Push Up”

The push up or push-up is a real classic among strengthening exercises and should not be missing in any home workout! The exercise trains the chest and arm muscles as well as the trunk muscles. Depending on your fitness level, the traditional version may be too difficult for you. You have two options to make the exercise easier:

Option A – do not start with your hands on the ground, but from an elevated position – for example a bench or a stable table
Option B – the knees are not stretched, but are on the mat – pay attention to a stretched hips with this variant

starting position

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Jens Kettman

  • The hands are wide and placed under the shoulders
  • The hips are extended & the body is in a straight line from head to feet
  • Create body tension and avoid a “sag” in the back

final position

Workout, stretch, Jens Kettmann, fitness, fit, push-ups

Jens Kettman

  • slowly go down with body tension – inhalation
  • the chest touches the mat and not the stomach!
  • Shoulders stay away from ears
  • then push back up – exhale

Exercise 4 – “Split Squat”

The split squat is one of the most effective exercises for training the leg muscles. If you are an advanced athlete, you are welcome to use the resistance band for this exercise and bring one end under your foot and the other end over your shoulders.

starting position

Workout, stretch, Jens Kettmann, fitness, fit

Jens Kettman

  • Bring back knee under hip
  • Tilt your upper body slightly forward
  • align the front foot in a stable manner
  • Knee of front leg points forward

final position

Workout, stretch, Jens Kettmann, fitness, fit

Jens Kettman

  • Straighten the knees of the front leg – exhale
  • The knee of the back leg remains slightly bent
  • then slowly go back down – inhalation

Jens Kettman

Sebastian Rothe Photography and Film

This is Jens Kettmann: The personal trainer and nutrition expert Jens Kettmann supports people in their sporting and health goals. He takes a holistic approach to better health and performance.

He is a trained sports scientist with numerous further training courses, including in the areas of prevention and rehabilitation and nutrition. In recent years he has already accompanied many people into a healthier life. You can find more information about him online or on his Instagram account.

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