Schlagworte, wie Tabata und Calisthenics, sind in aller Munde, Intervall und Bodyweighttraining gehören mittlerweile zum Wortschatz eines jeden, der nicht als formlose Couchpotato enden will.
BUZZWORDS LIKE TABATA AND CALISTHENICS ARE ALL AROUND. ANYONE WHO DOESN’T WANT TO END UP LIKE A SHAPELESS COUCH POTATO KNOWS WHAT INTERVAL AND BODYWEIGHT TRAINING ARE. THE BOOMING CITY BOOT CAMPS UNITE THE FUNCTIONAL APPROACHES OF BOTH AND REV UP THE CONDITION AND STRENGTH OF CITY DWELLERS.
Not in the mood for stuffy urban hightech fitness centres? Then a city boot camp might be just the thing for you: effective and simple fullbody training in the fresh air – fired on by the motivation of the group. The only training equipment is your own body weight and any obstacles on the way – like benches, railings, or stairs. Sometimes a TheraBand is used. Many other training programmes only focus on onedimensional movements with the sole goal of building muscle. Rarely are the hips, torso, pelvis, or lower back – key areas for nearly all movements – included in training. Lots of people push and pull weights for years but their bodies don’t become more flexible. Professional athletes use exercises that develop a functional body – a body that is leaner, stronger, more dynamic. The street workout of an asphalt athlete features these kinds of movements as well. According to Carola Schoch, founder and owner of Swiss City Boot Camp, anyone can do it – whether beginner or advanced. “An experienced boot camp trainer can offer various levels based on the individual fitness of the participants.” The friendly entrepreneur also recommends taking a break on two to three days a week to recuperate, and supplementing the training with balanced, body- conscious nutrition. Not only the body but the mind will thank you with greater mental strength.
Workout recommended by
Swiss City Boot Camp for ADAM:
‘ 220 jumping lunges: From a lunge position, swap leg positions in midair; left foot front then the right (20 per leg)
‘ 20 crossover crunches: Lying on your back, lift your arms and legs, your arms over your head; lift your right leg and reach for your toes with your left hand, and vice versa (20 per side)
‘ 20 pushups: Straight back, nose to the ground!
‘ 20 Mountain Climbers: Start in a pushup position, bend your right knee and bring it up in the direction of your right hand, return to original position and do the previous step with your left leg/left hand (20 per side)
‘ 20 Burpees: Drop into squat position with hands on the ground, kick feet back while keeping arms extended, return feet to the squat position, jump up from squat position
5 rounds as quickly as possible!
If necessary, add a 1min. break.