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Virtual
Contain COVID-19

This is a virtual gym, representing your home, your garden, wherever you are allowed to train in times of Covid 19.

Contain COVID-19
TABLE PULLUP
Exercises

Single exercises to train specific muscles.

Contain COVID-19 Exercises
Burpee

Begin a Burpee in a standing position, then drop into a squat, with your hands on the ground, then kick your feet back while keeping your arms extended (push-up position, with your breast briefly touching the ground), then immediately return to a slight squat and end with a jump back to your starting position, with your hands touching behind the head. source Freeletics

See also Men's Health

1 burpee = 2 meter

10 Burpees - E20
20 Burpees - E40
25 Burpees - E50
30 Burpees - E60
40 Burpees - E80
15 Burpee Squat Jumps - E60

Burpee 2 points Squat 1 point Jump 1 point (2 + 1 + 2) * 15 = 60

20 Burpee Squat Jumps - E80
25 Burpee Squat Jumps - E100
1 crunch = 1 meter+ Lie on your back with your knees bent and feet flat on the floor, hip-width ap

1 crunch = 1 meter

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Place your hands behind your head so your thumbs are behind your ears.

  • Don’t lace your fingers together.

  • Hold your elbows out to the sides but rounded slightly in.

  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

  • Gently pull your abdominals inward.

  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

  • Hold for a moment at the top of the movement and then lower slowly back down.

10 Crunches - E10
15 Crunches - E15
20 Crunches - E20
30 Crunches - E30
40 Crunches - E40
50 Crunches - E50
100 Crunches - E100
10 Bicycle Crunches - E10
15 Bicycle Crunches - E15
20 Bicycle Crunches E20
50 Bicycle Crunches - E50
10 Toe-Touch Crunches - E10
20 Toe-Touch Crunches - E20
Dips
10 Dips - E10
15 Dips E15
Heel Raises
15 Heel Raises Right - E5
15 Heel Raises Left - E5
+ Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip. +
  • Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip.

  • Switch to lift the other knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

20 High Knees - E20
30 High Knees - E30
40 High Knees - E40
60 High Knees - E70

60 high knees in a row

Hip Raises
10 Hip Raises - E10
20 Hip Raises E20
15 Hip Raises - E15
10 Single Leg Hip Raises - E15
20 Single Leg Hip Raises - E30
Jackknive
4 Jackknives - E4
6 Jackknives - E6
10 Jackknives - E10
15 Jackknives - E15
Jumping Jack
10 Jumping Jacks - E5
20 Jumping Jacks - E10
30 Jumping Jacks - E15
50 Jumping Jacks - E25
Jump
10 Jumps - E10
25 Jumps - E25
Leg Raises
10 Leg Raises - E10
20 Leg Raises - E40
30 Leg Raises - E60
10 Hanging Leg Raises - E15
Lunge
10 Assisted Lunges - E10
10 Lunges - E20
20 Lunges - E40
30 Lunges - E60
10 Side Lunges - E20
10 Split Lunges - E30
40 Split Lunges
2x20m Lunge Walk - E40
Mountain Climber

Starting in the push-up position, with hands beneath the shoulder joints, place your foot beside the outside edge of your hand, then jump, and switch legs. Note that the jumping movement is performed with your body flat above the ground, so that the buttocks are not pulled higher than your shoulders. Source Freeletics

1 Mountain Climber = 1 meter

10 Mountain Climbers - E10
20 Mountain Climbers - E20
30 Mountain Cimbers - E30
40 Mountain Climbers - E40
50 Mountain Climbers - E50
60 Mountain Climbers - E 70

60 in a row

10 Climbers E
25 Climbers E35
50 Climbers - E70
**Forearm Plank / Low Plank**1. Plant forearms directly under shoulders (slightly wider than should

Forearm Plank / Low Plank

  1. Plant forearms directly under shoulders (slightly wider than shoulder width).

  2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

  3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

  4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

20s High Plank - E6
Plank 30s - E15
Plank 1 Minute - E25

plank for 1 minute

Plank 2 Minute - E60

plank for 2 minutes in a row

Plank 3 Minute - E100
Plank 4 Minute - E150
8 Plank Knees-to-Elbow - E8
10 Plank Knees-to-Elbow - E10
20 Plank Knees-to-Elbow - E20
20 Plank Knees-to-Chest - E20
20 Plank Switches - E20
Plank Leg Lift
  1. The initial position: lie on your elbows and on your toes, maintain a straight bodyline;

  2. Keeping your core tight, lift your leg as high as you can while still maintaining a solid plank pose. Squeeze your glutes. Hold on for a second;

  3. Change your leg and repeat the movement.

Source Happy Body

10 Plank Leg Lifts - E10
Table Pullup
  • Lie on the floor underneath a table or a bar
  • Overhand pullup: overhand grip (palms facing away from you)
  • Underhand pullup: underhand grip (palms facing to you)
  • Maintain your body in a straight line
  • Ideally your chest should touch the table/bar when you pull
5 Overhand table pullups - E5
10 Overhand table pullups - E15
5 Underhand table pullups - E5
10 Underhand table pullups - E15

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