{"id":34025,"date":"2022-01-29T09:00:14","date_gmt":"2022-01-29T08:00:14","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=34025"},"modified":"2025-09-28T08:53:24","modified_gmt":"2025-09-28T08:53:24","slug":"bodyweight-exclusive-home-workouts","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/","title":{"rendered":"Exklusive Bodyweight-Workouts f\u00fcr zu Hause"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/de\/\">Startseite<\/a>\/\n        <a href=\"\/de\/category\/sportstyle\/\">Sportstyle<\/a>\/ Exklusive Heimtrainings mit dem eigenen K\u00f6rpergewicht\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Exklusive Bodyweight-Workouts f\u00fcr zu Hause<\/h1>\n        <div class=\"articleintro\" >Brenn, Baby, brenn<\/div>\n        <div class=\"date\">29. Januar 2022 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Bodyweight Exclusive Home Workouts&quot;, \"text\": &quot;Sometimes getting to the gym can be a little difficult \\u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Manchmal kann es schwierig sein, ins Fitnessstudio zu gehen \u2500 sei es aufgrund mangelnder Motivation, fehlender Verkehrsmittel oder einer bestimmten globalen Pandemie. Deshalb k\u00f6nnen Bodyweight-Workouts f\u00fcr zu Hause die Rettung sein und das Spiel ver\u00e4ndern. Wir haben ein paar umfassende Zirkeltrainings f\u00fcr zu Hause zusammengestellt, bei denen ausschlie\u00dflich das eigene K\u00f6rpergewicht zum Einsatz kommt, mit einigen zus\u00e4tzlichen Ausrichtungshinweisen und \u00c4nderungsideen, die man im Hinterkopf behalten sollte.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Vorteile eines Bodyweight-Trainings<\/b><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><i>Super einfach<\/i> \u2500 <strong>Sie k\u00f6nnen es \u00fcberall und jederzeit tun.<\/strong> da es keinerlei Ausr\u00fcstung erfordert und nur sehr wenig Platz ben\u00f6tigt.<\/li>\n<li aria-level=\"1\"><i>Maximieren Sie Ihre Trainingszeit<\/i> \u2500 es gibt <strong>keine Zeitverschwendung<\/strong> Wechseln Sie die Ger\u00e4te von einem Set zum n\u00e4chsten, damit Sie Ihr intensives Training optimal nutzen k\u00f6nnen.<\/li>\n<li aria-level=\"1\"><i>Wirksam<\/i> \u2500 Typischerweise umfassen K\u00f6rpergewichts\u00fcbungen komplexe Bewegungen, die sowohl Gelenke als auch Muskeln beanspruchen, w\u00e4hrend <strong>Kombination von Ausdauer- und Krafttraining<\/strong> um \u00e4u\u00dferst effektiv zu sein. Und diese vollst\u00e4ndigen Bewegungen f\u00f6rdern sowohl die Mobilit\u00e4t als auch die Stabilit\u00e4t.<\/li>\n<li aria-level=\"1\"><i>Anpassungsf\u00e4hig und zug\u00e4nglich<\/i> \u2500 Sie k\u00f6nnen <strong>Passen Sie es nach Belieben an.,<\/strong> Je nach Ihrem Fitnesslevel. Wenn sich etwas nicht richtig anf\u00fchlt, gibt es noch viele weitere \u00dcbungen, die Sie ausprobieren k\u00f6nnen.<\/li>\n<li aria-level=\"1\"><i>Schalten Sie ein<\/i> \u2500 K\u00f6rpergewichts\u00fcbungen <strong>kann Ihnen helfen, sich der K\u00f6rperhaltung bewusster zu werden,<\/strong> vor allem, wenn Sie langsamer werden und wirklich darauf achten, welche Muskelgruppen beim Erlernen der Bewegungen aktiviert werden.<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Ein Training aufbauen<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Anstatt nur bestimmte K\u00f6rperteile anzusprechen, k\u00f6nnen Sie auch <strong>Konzentrieren Sie sich auf die Funktion, um ein effektiveres Training zu erzielen.<\/strong> Aber wenn Sie daran denken, \u00dcbungen f\u00fcr den Unterk\u00f6rper, den Oberk\u00f6rper (Dr\u00fccken und Ziehen), den Rumpf und eine dynamische oder den ganzen K\u00f6rper einbeziehende Bewegung einzubauen, ist das ein guter Ausgangspunkt f\u00fcr den Aufbau Ihres Zirkeltrainings.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>Wenn Sie es gewohnt sind, Gewichte zu heben, denken Sie vielleicht, dass ein <strong>Ein Training nur mit dem eigenen K\u00f6rpergewicht ist nicht anspruchsvoll genug, aber Sie werden vielleicht \u00fcberrascht sein!<\/strong> Durch Variieren des Tempos, Erh\u00f6hen der Wiederholungszahl und der S\u00e4tze oder Modifizieren der \u00dcbungen k\u00f6nnen Sie das Training je nach Bedarf intensivieren oder reduzieren.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>K\u00f6rpergewicht-Heimtraining<\/b><br\/>\n<br\/>F\u00fchren Sie jede \u00dcbung 45 Sekunden lang durch und machen Sie dann 15 Sekunden Pause. Durchlaufen Sie den gesamten Zirkel und ruhen Sie sich anschlie\u00dfend 1 Minute lang aus. Wiederholen Sie den Zirkel 3 bis 4 Mal von Anfang an.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nLiegest\u00fctz<br \/>\nSplit Squat (links und rechts)<br \/>\nDiele<br \/>\nSuperman<br \/>\nSprung-Kniebeuge<\/p>\n<br\/><br\/>Training #1<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nBergsteiger<br \/>\nVogelhund<br \/>\nGes\u00e4\u00dfmuskel-Kickback<br \/>\nPistol Squat (links und rechts)<br \/>\nPlank Up Downs <\/p>\n<br\/><br\/>Training #2<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nSeitliche Planke<br \/>\nReverse Crunch<br \/>\nSeitliche Kniebeuge<br \/>\nGlute Bridge<br \/>\nBurpee<\/p>\n<br\/><br\/>Training #3<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Aufschl\u00fcsseln\u2026<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Liegest\u00fctz<\/i>: Streben Sie einen 45-Grad-Winkel zwischen den Ellbogen an und halten Sie diese nah am K\u00f6rper, um die Schultern zu sch\u00fctzen. Steigern Sie die Intensit\u00e4t, indem Sie sich langsamer absenken und tiefer gehen (um den Bewegungsradius auszuloten). Verringern Sie die Intensit\u00e4t, indem Sie sich auf die Knie begeben.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Split Squat<\/i>: Halten Sie Ihren Rumpf w\u00e4hrend der gesamten \u00dcbung angespannt und <strong>Dr\u00fccken Sie beim Aufstehen in den vorderen Fu\u00df.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie die Aufw\u00e4rtsbewegung verlangsamen (oder sogar in der Mitte der Bewegung innehalten). Verringern Sie die Intensit\u00e4t, indem Sie die Bewegung etwas flacher ausf\u00fchren.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Diele<\/i>: <strong>Lassen Sie die H\u00fcften nicht nach unten fallen oder nach oben schnellen.<\/strong> Stellen Sie sich Ihren K\u00f6rper als eine starke, gerade Linie vor. Steigern Sie die Intensit\u00e4t, indem Sie einen Star Plank ausf\u00fchren und Ihre Handfl\u00e4chen und Zehen vom K\u00f6rper wegbewegen, bis Sie eine X-Form bilden. Verringern Sie die Intensit\u00e4t, indem Sie sich auf die Knie fallen lassen.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Superman: <\/i>Beanspruchen Sie den gesamten R\u00fccken, heben Sie Brust und Beine so hoch wie m\u00f6glich vom Boden ab. <strong>w\u00e4hrend die Schultern entspannt sind und der Blick zum Boden gerichtet ist.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie die Ellbogen am h\u00f6chsten Punkt der Bewegung in eine Kaktusform ziehen und diese Position halten. Verringern Sie die Intensit\u00e4t, indem Sie abwechselnd nur einen Arm und das gegen\u00fcberliegende Bein anheben.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Sprung-Kniebeuge: <\/i>Halten Sie Ihren R\u00fccken gerade und <strong>In die Hocke gehen, bis die Oberschenkel parallel zum Boden sind.<\/strong> Dr\u00fccken Sie sich mit den F\u00fc\u00dfen nach oben und landen Sie dann in der n\u00e4chsten Kniebeuge. Steigern Sie die Intensit\u00e4t, indem Sie die Geschwindigkeit erh\u00f6hen und sich noch weiter nach unten bewegen. Verringern Sie die Intensit\u00e4t, indem Sie langsamer werden und die Bewegung flacher halten.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>***<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Bergsteiger:<\/i> Halten Sie w\u00e4hrend der gesamten Wiederholungen die Schultern \u00fcber den Handgelenken und den K\u00f6rper gerade.; <strong>Spannen Sie Ihre K\u00f6rpermitte wirklich an.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie das Tempo erh\u00f6hen (ohne zu h\u00fcpfen). Verringern Sie die Intensit\u00e4t, indem Sie das Tempo verlangsamen.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Vogelhund<\/i>Halten Sie Schultern und H\u00fcften gerade zum Boden, spannen Sie den Bauch an und <strong>R\u00fccken flach.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie dieselben Bewegungen aus einer Plank-Position heraus ausf\u00fchren. Verringern Sie die Intensit\u00e4t, indem Sie Arm und Bein einzeln statt zusammen anheben.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Glute Kickback: <\/i><strong>Halten Sie Schultern und H\u00fcften parallel zum Boden.,<\/strong> und konzentrieren Sie sich darauf, die Ges\u00e4\u00dfmuskeln maximal anzuspannen. Steigern Sie die Intensit\u00e4t, indem Sie am h\u00f6chsten Punkt der Bewegung pulsieren. Verringern Sie die Intensit\u00e4t, indem Sie die Anspannung k\u00fcrzer halten.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Pistol Squat: <\/i>Dr\u00fccken Sie sich durch das Standbein und den Fu\u00df nach unten. <strong>Suchen Sie sich einen festen Punkt, auf den Sie schauen k\u00f6nnen, um Ihr Gleichgewicht zu halten.<\/strong> Das ist schon eine fortgeschrittene \u00dcbung, aber Sie k\u00f6nnen sie noch intensivieren, indem Sie das Tempo deutlich verlangsamen. Verwenden Sie etwas (einen Stuhl, das Bett, das Sofa), um sich darauf zu hocken und sich zu stabilisieren.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Plank Up Downs: <\/i>Die Schultern bleiben \u00fcber den Handgelenken oder Ellbogen gestapelt, die H\u00fcften in einer Linie mit den Schultern. <strong>Der Rumpf ist sehr beansprucht, und auch die Beine\/Ges\u00e4\u00dfmuskeln sind aktiv.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie die Geschwindigkeit erh\u00f6hen (und dabei die Form beibehalten). Verringern Sie die Intensit\u00e4t, indem Sie die Knie auf den Boden legen.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>***<\/i><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Seitliche Planke: <\/i><strong>Heben Sie Ihre H\u00fcften h\u00f6her an, als Sie denken, um eine gerade Linie senkrecht zum Boden zu bilden.<\/strong> Atmen Sie weiterhin tief. Steigern Sie die Intensit\u00e4t, indem Sie den Oberarm und das Bein in die Luft heben, um Ihr Gleichgewicht herauszufordern. Verringern Sie die Intensit\u00e4t, indem Sie sich auf Ihren Unterarm st\u00fctzen und\/oder die Knie und Unterschenkel auf dem Boden lassen.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Reverse Crunch: <\/i>Dr\u00fccken Sie die Ober- und Unterk\u00f6rperkontrolle zusammen; diese Form des Crunchs schont die Wirbels\u00e4ule und entlastet den Nacken. Steigern Sie die Intensit\u00e4t, indem Sie sich beim Aufrichten h\u00f6her heben, l\u00e4nger halten und sehr langsam absenken. Verringern Sie die Intensit\u00e4t, indem Sie sich weniger hoch heben.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Seitliche Kniebeuge: <\/i>Halten Sie beim Bewegen den R\u00fccken gerade und spannen Sie Ihre K\u00f6rpermitte an., <strong>das Gewicht wirklich durch das gebeugte Bein nach unten dr\u00fccken.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie tiefer in die Kniebeuge gehen. Verringern Sie die Intensit\u00e4t, indem Sie den Bewegungsradius reduzieren.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Glute Bridge:<\/i> Hilft, die K\u00f6rperhaltung zu verbessern und R\u00fcckenschmerzen zu lindern. <strong>Achten Sie darauf, dass Sie Ihre Ges\u00e4\u00dfmuskeln am h\u00f6chsten Punkt der Bewegung wirklich beanspruchen.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie abwechselnd ein Bein in die Luft heben und dabei Ihre H\u00fcften so hoch wie m\u00f6glich anheben. Verringern Sie die Intensit\u00e4t, indem Sie beide F\u00fc\u00dfe fest auf dem Boden lassen und die H\u00f6he Ihrer H\u00fcften reduzieren.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Burpee: <\/i><strong>Halten Sie den Rumpf angespannt und die Wirbels\u00e4ule neutral.<\/strong> Steigern Sie die Intensit\u00e4t, indem Sie die Geschwindigkeit erh\u00f6hen (und dabei die Form beibehalten). Verringern Sie die Intensit\u00e4t, indem Sie die Spr\u00fcnge weglassen und einfach in die Bewegungen hinein- und wieder herausgehen.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n\n<div class=\"row articleMulti1 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/nutrition-mythbusting\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"20788\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Young woman in a red sports bra stretching\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/nutritionmythbusting_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Mythenbek\u00e4mpfung in der Ern\u00e4hrung<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tWenn Sie ein wenig verwirrt sind, was gesunde Ern\u00e4hrung angeht, machen Sie sich keinen Stress - die Mehrheit ist auf Ihrer Seite. Die Fitnessbranche ist voller widerspr\u00fcchlicher Botschaften zum Thema Ern\u00e4hrung, und es ist leicht, Essen mit Leistung oder K\u00f6rperzusammensetzung mit Gesundheit zu verwechseln. Und obwohl es m\u00f6glich ist, ein fittes und strahlendes Aussehen mit gesunden, gut funktionierenden Organen zu haben, k\u00f6nnen wir leider nicht davon ausgehen, dass dies auch umgekehrt der Fall ist.\nDennoch muss eine gesunde Ern\u00e4hrung nicht verwirrend sein. Sobald wir mit den g\u00e4ngigen Mythen aufger\u00e4umt haben und Sie einige grundlegende Prinzipien befolgen, sind Sie auf dem besten Weg zu einem gesunden Inneren, einer besseren Schlafqualit\u00e4t, mehr Energie, weniger Stress und einer besseren Stimmung. Machen Sie sich bereit, von den Vorteilen einer gesunden Ern\u00e4hrung zu profitieren...\n\u00a0\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/nutrition-mythbusting\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t<\/div>\n<\/div>\n\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Moderne Workouts<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sports\/\" class=\"secondary\">Sport<\/a>\n\t\t\t        <h4>Au\u00dfergew\u00f6hnliche Workouts f\u00fcr au\u00dfergew\u00f6hnliche Zeiten: #1<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Man sagt, dass gro\u00dfe Sportler keine Ausreden haben. Aber auch \"sie\" haben nie vorhergesagt, dass Mannschaften nicht mehr zusammen spielen d\u00fcrfen oder dass Sporthallen bis auf weiteres geschlossen werden. Doch wo ein Wille ist, da ist auch ein Weg. In dieser Serie stellen wir Ihnen eine Reihe kreativer L\u00f6sungen vor, mit denen Sie sich \u00fcberall und jederzeit fit halten k\u00f6nnen.\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sports\/exceptional_workouts_for_exceptional_times\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sports\/exceptional_workouts_for_exceptional_times\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"Adriana Lima\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/19SS_RT_PUMATRAC_ADRIANA-LIMA_IMAGERY_H7A5302.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sports\/exceptional_workouts_for_exceptional_times_2\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17337\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Stefanie Williams\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/Header-Stef.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sports\/\" class=\"secondary2\">Sport<\/a>\n\t\t\t\t\t\t\t        <h4>Au\u00dfergew\u00f6hnliche Workouts f\u00fcr au\u00dfergew\u00f6hnliche Zeiten: #2<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Dies ist eine Fortsetzung unserer Serie \u00fcber kreative M\u00f6glichkeiten, jederzeit und \u00fcberall fit zu bleiben. In diesem Beitrag m\u00f6chten wir uns auf das menschliche Bed\u00fcrfnis konzentrieren, sich verbunden zu f\u00fchlen. Wir bl\u00fchen davon auf. Und doch gibt es Zeiten, in denen wir uns sehr ungebunden f\u00fchlen. Fitnessstudios k\u00f6nnen dazu beitragen, nicht nur unseren K\u00f6rper, sondern auch unsere Seele zu n\u00e4hren. Aber f\u00fcr den Fall, dass Ihr Fitnessstudio geschlossen ist oder Ihnen etwas dazwischen kommt, das Sie daran hindert, nach drau\u00dfen zu gehen, gibt es eine neue, clevere Alternative: Fitnesskurse per Online-Streaming!\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sports\/exceptional_workouts_for_exceptional_times_2\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17513\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Patrick Schneider\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/Patrick_Schneider_header_final.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Hat COVID-19 Ihr Training unterbrochen?<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        In diesen au\u00dfergew\u00f6hnlichen Zeiten kann es schwer sein, sich auf seine Fitnessziele zu konzentrieren und die hart erarbeitete Kondition zu erhalten. Wir haben mit drei PUMA-Mitarbeitern gesprochen, die alle entweder aktive oder ehemalige Spitzensportler sind, um einige kreative Ideen zu bekommen, wie Sie es schaffen k\u00f6nnen, w\u00e4hrend des COVID-19 und dar\u00fcber hinaus fit zu bleiben.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\n<div class=\"row articleMulti2 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"19954\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Whole and cut Avocados, a staple in low-carb diets\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/07\/LowCarbDiets_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Der kohlenhydratarme Lebensstil<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tDie Bef\u00fcrworter kohlenhydratarmer Di\u00e4ten behaupten, dass sie eine optimale Ern\u00e4hrung gew\u00e4hrleisten, und in der Tat sind sie zu einem der hei\u00dfesten Trends auf der ganzen Welt geworden. Doch mit der Popularit\u00e4t der kohlenhydratarmen Di\u00e4t gehen auch viele Mythen und falsche Vorstellungen \u00fcber die kohlenhydratarme Lebensweise einher. Wir haben einige der g\u00e4ngigsten Fakten und Fiktionen \u00fcber diesen Ern\u00e4hrungsansatz gesammelt und f\u00fcr Sie aufgeschl\u00fcsselt.\nAu\u00dferdem finden Sie hier ein k\u00f6stliches kohlenhydratarmes Rezept, das gerade rechtzeitig zum Sommer kommt.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t<\/div>\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/simple-guidelines-clean-eating\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"5995\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/05\/CleanEating.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Einfache Richtlinien f\u00fcr saubere Ern\u00e4hrung<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\t\"Entschuldigung, kann ich bitte einen koffeinfreien Milchkaffee mit Mandelmilch haben, \u00be voll?\" Seit wann ist das Bestellen so verwirrend? Die gute Nachricht ist, dass das nicht so sein muss. Es gibt keine magische Pille, wenn es um die Ern\u00e4hrung geht. Wenn Sie also ein klassischer Jo-Jo-Di\u00e4ter sind, der sich von einer Modeerscheinung zur n\u00e4chsten hangelt und zwischendurch ein paar Saufgelage hat, ist es an der Zeit, dieses Verhalten aufzugeben und einen Ansatz zu entwickeln, der viel nachhaltiger und ges\u00fcnder ist und auch viel mehr Spa\u00df macht.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/simple-guidelines-clean-eating\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Manchmal kann es schwierig sein, ins Fitnessstudio zu gehen \u2500 sei es aufgrund mangelnder Motivation, fehlender Verkehrsmittel oder einer bestimmten globalen Pandemie. Deshalb k\u00f6nnen Bodyweight-Workouts f\u00fcr zu Hause die Rettung sein und das Spiel ver\u00e4ndern. Wir haben ein paar umfassende Zirkeltrainings f\u00fcr zu Hause zusammengestellt, bei denen ausschlie\u00dflich das eigene K\u00f6rpergewicht zum Einsatz kommt, mit einigen zus\u00e4tzlichen Ausrichtungshinweisen und \u00c4nderungsideen, die man im Hinterkopf behalten sollte.<\/p>","protected":false},"author":13,"featured_media":34026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1281,"meta-headline":"Bodyweight Exclusive Home Workouts","footnotes":""},"categories":[3],"class_list":["post-34025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":34025,"post_author":"13","post_date":"2022-01-29 09:00:14","post_date_gmt":"2022-01-29 08:00:14","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Bodyweight Exclusive Home Workouts","post_excerpt":"Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"bodyweight-exclusive-home-workouts","to_ping":"","pinged":"","post_modified":"2025-09-28 08:53:24","post_modified_gmt":"2025-09-28 08:53:24","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=34025","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":34025,"author":"13","date":"2022-01-29 09:00:14","date_gmt":"2022-01-29 08:00:14","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Exklusive Bodyweight-Workouts f\u00fcr zu Hause","excerpt":"Manchmal kann es schwierig sein, ins Fitnessstudio zu gehen \u2500 sei es aufgrund mangelnder Motivation, fehlender Verkehrsmittel oder einer bestimmten globalen Pandemie. Deshalb k\u00f6nnen Bodyweight-Workouts f\u00fcr zu Hause die Rettung sein und das Spiel ver\u00e4ndern. Wir haben ein paar umfassende Zirkeltrainings f\u00fcr zu Hause zusammengestellt, bei denen ausschlie\u00dflich das eigene K\u00f6rpergewicht zum Einsatz kommt, mit einigen zus\u00e4tzlichen Ausrichtungshinweisen und \u00c4nderungsideen, die man im Hinterkopf behalten sollte.","status":"publish","password":"","name":"bodyweight-exclusive-home-workouts","modified":"2025-09-28 08:53:24","modified_gmt":"2025-09-28 08:53:24","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"29. Januar 2022 um 08:00","date_local":"29. Januar 2022","time_local":"08:00","slug":"bodyweight-exclusive-home-workouts","url":"https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/","featured_image":{"width":1140,"height":640,"file":"2022\/01\/01_HomeWorkout_H.jpg","filesize":131294,"sizes":{"medium":{"file":"01_HomeWorkout_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":14466},"large":{"file":"01_HomeWorkout_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":101697},"thumbnail":{"file":"01_HomeWorkout_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":7850},"medium_large":{"file":"01_HomeWorkout_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":63623},"trp-custom-language-flag":{"file":"01_HomeWorkout_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":1303}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":34026,"alt":"A woman practicing a Home Workout with her daughter","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg","title":"01_HomeWorkout_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Bodyweight Exclusive Home Workouts","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/posts\/34025","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/comments?post=34025"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/posts\/34025\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/media\/34026"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/media?parent=34025"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/de\/wp-json\/wp\/v2\/categories?post=34025"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}