December 2, 2023, 4:11 pm | Read time: 5 minutes
Occasionally a cookie, a domino, or a small chocolate Santa… during the Advent season, it’s easy to exceed your daily calorie intake–and that’s okay, as the most wonderful time of the year is all about indulgence. Fitness trainer Erik Jäger recommends working off a bit alongside, instead of torturing yourself with excessive training after the holidays.
Want to enjoy the many Christmas treats with a clear conscience? Please do! You can do so effortlessly with our Xmas special, put together by celebrity trainer Erik Jäger–for his workout that trains the whole body, you’ll need between five and 20 minutes.
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Overview
Which muscle groups are trained?
To achieve as much as possible, the workout specifically targets large muscle groups: thigh, gluteal, and abdominal muscles. The core is also intensively trained–those muscles hidden in the body’s center that are crucial for overall fitness.
Who is this workout suitable for?
A strength endurance training of this kind can, if done correctly, mean a maximum load for the cardiovascular system. Those not used to reaching maximum heart rates during training should approach it slowly–that means performing exercises slowly and choosing the simplest variant. If you’re unsure, consult your doctor beforehand.
Also interesting: How can I correctly determine my maximum heart rate?
Repetitions and breaks
Erik Jäger recommends starting with two rounds, increasing to five rounds, and keeping the breaks between exercises as short as possible. This keeps the heart rate high and ensures a greater afterburn effect. Meaning: You burn a lot of calories even after the workout and increase your energy expenditure.
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Important note before the workout
Before you start, please remember to warm up thoroughly. A fascia roll is ideal for this–how to do it, you can read here.
Advent workout for the whole body–the exercises
Lunges
The movement begins with a forward lunge. The step should be large enough that both the front and back legs are bent at 90 degrees. During the lunge, the arms are bent as if sprinting. The gaze is forward, and the upper body remains upright throughout the movement.
- 10 repetitions per leg, totaling 20
Deep Squats
In the starting position, the feet are slightly open and shoulder-width apart. The gaze is directed forward throughout the movement. At the start, the buttocks are pushed back until the thighs are parallel to the ground. In the deep position, the arms are stretched forward. Erik Jäger explains the correct squat technique in detail in this video.
At the end of the exercise, the upward movement is accelerated so that the feet slightly lift off the ground (also known as squat jumps).
- 20 repetitions
Also interesting: Are squats actually harmful to the joints?
Total Crunches
In the starting position, the legs hover flat above the ground, the head is slightly raised, and the arms are stretched along the body. Now bend the legs and lift the upper body off the ground. In the bent position, the elbows touch the knees before returning to the start position.
- 20 repetitions
Also interesting: 5-minute intense abdominal workout with Erik Jäger
Frog Jumps
Start in the push-up position. Legs, back, and head form a line. The hands are under the shoulders, and the feet are shoulder-width apart. In the easy version, place the feet one after the other to the hands. Then, alternate the legs back to the push-up position. Are you a level up? Then jump dynamically with the feet to the hands, alternating legs back (medium version). For the hard version–caution, significantly more strenuous!–jump with the feet simultaneously to the hands and back. Pro tip: To accelerate the legs forward, the hips must be quickly bent.
- 15 to 20 repetitions
Whichever version you choose, try to maintain clean repetitions. Erik Jäger explains the technique of frog jumps in this video again.
Planking
Finally, this workout includes planking–as long as you can. To assume the starting position, place the toes hip-width apart. Next, place the forearms on the ground so that the elbows are directly under the shoulders.
The exercise starts as soon as the knees lift off the ground. It’s important that the legs are fully extended. The navel is pulled inward toward the ceiling, and the head is in line with the spine. When planking, it’s important to continue breathing smoothly despite the high tension and not to hold your breath.
- Hold time: At least 30 seconds, if you can go longer, do so. Open end!