Training mit eigenem Körpergewicht!

Training with your own body weight!

Effective exercises for total body fitness

Bodyweight training is an extremely effective way to strengthen muscles, improve body strength and increase fitness without any additional equipment. Whether you want to workout at home, in the park, or at the gym, here are some effective exercises for a full-body bodyweight workout:

1. Push-ups - the bodyweight classic

Push-ups are a classic exercise that targets the chest muscles, triceps and shoulders. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push yourself back up. Vary the grip width to train different muscle groups.

Bodyweight classics - the push-ups or push-ups

2. Squats - also called squats

Squats are an excellent exercise for strengthening leg muscles, including the glutes and quadriceps. Starting with your feet about shoulder-width apart, lower your body by pushing your hips back until your thighs are parallel to the floor. Then push yourself upward explosively.

3. Forearm support - or plank

The forearm plank is a great exercise to strengthen core muscles and improve core stability. Lean on your forearms and toes, keeping your body in a straight line from head to heels. Hold this position as long as possible, making sure to pull your belly button toward your spine.

4. Lunges

Lunges are an effective exercise to train the leg muscles and improve balance. Take a large step forward and lower your body, bending your front knee until your back knee almost touches the floor. Then push yourself up explosively and switch legs.

5. Pull-ups - pullups or chinups

Pull-ups are a challenging exercise that targets the back muscles and biceps. Hang from a bar and use your arms to pull yourself up until your chin is over the bar. Then slowly lower yourself back down. Use different grip variations to train different muscle groups.

6. Burpees - the final boss for your pulse

Burpees are an intense, full-body exercise that requires strength, endurance and coordination. Start standing, do a jump up, then go into a push-up position, do a push-up, jump back into a squat position, and finally jump up explosively.

Muscle building set with protein, EAAs and creatine

Training plan for at home: full body training with your own body weight

This training plan is designed for beginners and slightly advanced users and includes effective exercises for full-body fitness using your own body weight. Do the training two to three times a week and take a day off between training sessions.

Warm-up (5-10 minutes):

  • Do dynamic stretches like arm circles, leg swings, and light weight squats.
  • Do light cardio like jogging in place, jumping jacks, and jumping rope to warm up the body.

Workout (20-30 minutes):

Push-ups (3 sets x 8-12 reps):

  • Do classic push-ups or on your knees to work your chest, shoulders, and triceps.
Squats (3 sets x 10-15 reps):
  • Train your quadriceps, glutes, and hamstrings with squats.
Forearm support (2-3 sets x 30-60 seconds):
  • Strengthen your core muscles and improve your core stability with forearm support exercises.
Lunges (3 sets x 10-12 reps per leg):
  • Work on your quadriceps, glutes, and balance with lunges.
Pull-ups or pull-up variations (2-3 sets x 5-8 reps):
  • Train your back muscles, biceps, and shoulders with pull-ups or variations like negative pull-ups.
Burpees (2-3 sets x 8-12 reps):
  • Improve your total body fitness, strength endurance and cardio with burpees.

    Cool down (5-10 minutes):

    • Stretch the trained muscles (chest, legs, back) with static stretching.
    • Do relaxation exercises such as yoga or breathing exercises to calm down and regenerate.


    • Start slowly and make sure you do the exercises correctly.
    • Adjust the number of reps and sets depending on your fitness level.
    • Take enough time to rest between exercises and sets.
    • Listen to your body and avoid overload or pain.
    • Combine training with a balanced diet and enough sleep for optimal results.
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