Start the new year with the 12-day-Fitness-program

Have you eaten over the holidays too much and your sports program neglected? Then pack your good intentions: The certified fitness instructor, Lauren Murray, from the Houston Methodist Hospital in the USA has developed an effective program for twelve days.

The excuse that one is too busy or a Move can Murray do not apply: "Only a couple of minutes of exercise per day can compensate for all the food you enjoyed over the holidays, and also for all the time spent traveling or with your Loved ones sitting."

This training program for the next twelve days will help to get back in the swing:

  • Day 1: 30 seconds plank Place your forearms with elbows under shoulders on the floor. Put your toes on the floor and lift the knees up from the floor. Keep a straight line from your head to your heels. While holding, tighten your body.
  • Day 2: squat jumps Stand with your feet shoulder-width. Bend your knees and squat. Then you’re going to stretch the body and jump as high as possible. You land softly and go back into the squat.
  • Day 3: Three Sit-Ups lie with knees bent on the back. Place your hands behind the ears and take them back to the elbow. While you exhale, lift the upper torso toward your knees. Slowly return to the starting position lower.
  • Day 4: Four triceps Dips Sit on a chair, hands shoulder-width apart with fingers forward on the seat. Push your hips up from the chair and keep your feet straight in front of him. Bend the elbows and lower them down while the back remains in the vicinity of the chair. Once your elbows are bent to 90 degrees, press back and return to the start position.
  • Day 5: Five push-UPS-jumps in the squat and place the hands on the floor. You jump with the feet in a pushup position. You bring your feet back into the squat. Then you jump out of the squat as high as you can.
  • Day 6: Six reverse lunges Stand with both feet together. You are taking a big step backwards and lower the body down until your front thigh is parallel to the ground. Make sure that your front knee is directly over your ankle. Change legs.
  • Day 7: Seven push-UPS Place your hands slightly wider than shoulder-width apart on the floor. You put the feet behind you and keep a straight line from head to heels. Bend the elbows until a 90 degree angle and press back up. You can simplify the Exercise by working on the knees instead of the feet.
  • Day 8: Eight times high knees Stand with your feet together. You take a knee quickly in the direction of the chest. You bring the leg back down and immediately take the other knee up. Change to this movement as quickly as possible and at the margins of the body.
  • Day 9: Nine times jumping jacks Stand with your legs together and your arms at your side. Also jump with both feet apart about the width of your Hips and bring the hands at the same time on the head. Jump back to the starting position.
  • Day 10: Ten mountain climbers Start in the plank position. Keep a straight line from your head to your heels. You bring your right knee forward towards your chest, without your feet touching the ground. Back in the plank position and switch sides.
  • Day 11: Eleven squats Stand with your feet slightly more than shoulder-width apart. You go deep into the squat as if you were sitting on an imaginary chair. Keep you tense up the body and the knees behind the toes. All your weight should be on the heels. Press back to the top.
  • Day 12: Twelve minutes to go on foot

Stay tuned! Blue encourages: "Don’t invent excuses that make your progress. Every day they do something Good for yourself."


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