Training in sub-zero temperatures

December is upon us and training in the fresh air is becoming more and more strenuous. It is time to return to your own four walls and train locally. Working with dumbbells and kettlebells is ideal for achieving maximum effectiveness from home. into your full-body exercises. Today we present you our top fitness exercises for winter.

warm-up

In order to protect yourself from strains and other injuries, it is important to always warm up. This gets your circulation going and brings your muscles out of their winter hibernation. Particularly popular warm-up exercises are the lunge and the mountain climber.

When doing a lunge , stand with your feet shoulder-width apart and take a big step forward so that your legs are bent at a 90 degree angle. Stay in this position for a short time. Depending on your preference, you can either do several repetitions with one leg first or alternate between the right and left leg. You can also vary the speed. This exercise primarily trains your legs and bottom. You can make this exercise even more effective with weights, e.g. with the Jackie dumbbell pair .

You start the mountain climber with the typical plank position. Support yourself with your arms on the ground and place your feet shoulder-width apart. Now pull your knees to your chest alternately and increase the speed. This strengthens both the core muscles and the abdominal muscles.

Another good exercise is to sit on the floor with your legs apart, pull one leg up and try to reach your outstretched foot with your hands. Stay in this position for a short time. Then switch to the other leg and repeat the exercise. This stretches the back and legs and increases flexibility when repeated often.

training for the arms

There is a fantastic dumbbell exercise for the arms: the shoulder press. For this exercise, sit down so that your legs are at a 90 degree angle. Hold the dumbbells in both hands. Lift them over your head with your arms straight and then bring your arms to the side in a 90 degree position. Repeat this a few times. If you don't have any dumbbells yet, we recommend the Arni dumbbell set .

Of course, there is also the classic barbell exercise, where you lie down on a horizontal surface and push the weight up. To make this exercise as effective as possible, we recommend our Steffi Fitness Set for women or the Steve Fitness Set for men.

Want a six-pack?

For this abdominal exercise, all you need is a mat and your body weight. For sit-ups, first lie flat on the mat and pull your legs up. Your feet should be shoulder-width apart. The less bent your legs are, the more intense the exercise is. If that's not hard enough for you, you can also stretch out your arms.

Fitness for Legs & Buttocks

Squats are perfect for legs and bottom. The more advanced among you can also use kettlebells. If you don't have any at home, we recommend the Dwayne Kettlebell Set or the Rocky Kettlebell Set made of cast iron. For the squats, place your legs a little wider apart and then slowly go into a sitting position with your back straight. Then return to the starting position.

The lunge mentioned at the beginning can also be made into an effective exercise with kettlebells. Simply hold a kettlebell in each hand and the level of difficulty increases. Always make sure your back is straight when bending your knees.

back exercises

Speaking of a straight back. The most effective way to improve posture is planks . Planks strengthen the core muscles, which are primarily responsible for posture. There are many different types of planks, each targeting a different muscle group. Another exercise is the candle . It mainly strengthens the lower back and improves balance. To do the candle, lie flat on the floor or on a mat and then slowly lift your legs so that they are pointing straight towards the ceiling and your lower back is not touching the floor. Support yourself with your hands on your back so you don't fall over. Stay in this position for a while and don't forget to breathe. When you're done, slowly roll your back into the starting position. Don't let your legs drop too quickly.

Sports in Winter

In December 2022 and spring 2023, fitness and good nutrition are on the agenda for many people. However, when training outside, you quickly run out of breath. That's why people are reluctant to leave the house unless they absolutely have to. To ensure that your training doesn't suffer, we offer both large and small dumbbells and kettlebells in our shop. After all, our customers should have the chance to stay fit at any time and in any weather.