Summer is always a great time to focus on creating a fitness routine. After all, instead of sitting bundled up in our homes, everyone is outside enjoying the sun! If you haven’t found a program yet, don’t worry, there is still time. Here at Breidenbacher Hof, A Capella Hotel, we have established a relationship with Daniel Philipp-Personal Training company that provides personal training services to guests looking to stay fit while on the road.
I have had the pleasure of working out with trainer, Alexander Rauhof, who has definitely helped me keep my summer fitness goals on track. And today you are in luck! Alexander has agreed to share some fitness secrets with you. These will help you address your full-body with specific attention to the core, upper body and lower body. Let’s do this! Time to get fit for summer!
Lunge forward with your right leg. Land on your heel, then your forefoot. Lower your body by flexing your knee and hip on your front leg until the knee of your rear leg is almost in contact with the floor. Then return to the original standing position. Repeat this exercise with your left leg afterwards. Do 10 repetitions on each side to reach best training results.
Lie on your back in neutral spine, with you knees bent and feet on the floor. Your legs should be hip distance apart and your arms extended along your sides. Press your arms and feet down on the mat to lengthen your spine, then push your hips up. You have reached the perfect bridge position when your weight lies on shoulders with your knees, hips and shoulders in line. Your abs and hamstrings should be engaged. You are perfectly executing this exercise the moment you feel the tension within your entire body.
Pause at the top of the bridge to challenge yourself. It gets even more intense lifting one leg off the mat. Try the same for the other leg and repeat the whole process 10 times on each side.
Make sure your hands are directly beneath your shoulders with the rest of your body extended out in a line. The tops of your feet can either be flat on the floor or you can curl your toes if you prefer. Your shoulders should be located directly above your hands, your heels pushing back in plank pose resembling a high push up position. Hold that position for 50 seconds.
Alexander recommends that you repeat every exercise 10 times a day. You can expect to start seeing results in just a few weeks. Remember, the next time you are at the Breidenbacher Hof, our Personal Assistants would love to book you a professional fitness lesson, so you can take your fitness level one step further.