Narrow rows – Strengthens the back after a long day of work Narrow rows are an exercise for the upper back muscles, right between the shoulder blades. Execution: Stand with feet hip-distance apart, the view directed towards the aeroSling. Now grasp the loops and slightly lift the tips of the toes. At the starting position, it is important that your arms remain fully straightened and your shoulders are down. Now the hands are drawn to the body by pulling the shoulder blades together and the elbows being guided backwards in an angled position. Tip: Hand, elbow and forearm form a line. Repeat this about 10-15 times. Deep Squats – As compensation to sitting for long periods of time on business trips Deep squats train the upper and lower thighs as well as the buttocks. Execution: Stand with your feet hip-wide apart and grab the loops of the aeroSling. Your arms remain long and straightened throughout the exercise. The shoulders hang loose. From this starting position you now bend your knees. The back remains straight. When your hips are below your knees, you press yourself back up into standing. The knees always remain slightly bend and are not fully straightened. Repeat the exercise about 10-15 times. Still gas in the tank? Simply repeat the whole set. With this simple set of exercises, you can keep yourself fit in the hotel room and burn off your energy. We hope your next business trip will be a success; from a business and workout point of view. Do you have any further tips for an active business trip? Let us know in the comments.
Lift your training to a new level by tweaking the timing of your reps!‘Tweak my timing? Do you want me to dance now?’ Don’t worry, you don’t have to move the weights to the rhythm of your music. Let me explain to you what exactly I mean. We often hear the prejudice that at some point you will not get any further when training with your own bodyweight only. We have already answered in a blog post that this is completely wrong. You have countless ways to create new training impulses just by altering your body position, increasing the number of reps or the instability. And today we’d like to talk about another option which has been tested and proven: timing your reps. By timing your reps I mean the speed with which you go through every phase of a movement. You can divide a movement into the following phases:
- the eccentric phase: the part of a movement where you lower your body or the weight and the working muscles lengthen (during a squat, for example, this would be the part where you move your butt down)
- the pause afterwards: how long do you stay in the lowest part of the squat?
- the concentric phase: the part of the movement in which the working muscles shorten (you get back up from the lowest position of a squat, for example)
- the pause at the end of the movement which at the same time is also the pause before a new rep (you are standing upright, knees are stretched)
The year is already a few weeks old…How is it going? Are you still passionately working on realizing your New Year’s resolution? Or did you get caught up in the old rut again? If there is already doubt in your mind or outer forces seem to impair the realization of your project dust yourself off and get back to it! In our last blog post, we have given you five tips to get you back on track. Take them by heart and focus again!
The New Year’s workout part 2Here’s the second workout to make sure it doesn’t become too monotonous on your way to a fitter, better, happier self. We are increasing intensity a bit – new and demanding exercises with a task that challenges you all the time throughout the workout.
You’ll need this fitness equipmentYou will need sling trainer and a sandbag. If you don’t own a sandbag then you can just take a sportsbag and fill it with heavy but soft objects. Above all, the quality is your main concern. Make sure every movement has perfect form. It is not the first repetition that counts but the last! If you do the last rep as perfect as the first, you will have the biggest training success and you won’t unnecessarily put strain on your joints, ligaments, and tendons.
Download the workoutIf you can’t access the video at any time you can download the workout as well. This should eliminate any possible excuses keeping you from training. And in the end, no workout can feel as bad as the bad conscience when you have given in to other temptations instead of training. As always in functional training with aerobis products, you can easily and quickly adjust the intensity to your personal needs. But remember: you can’t create something out of nothing! So challenge yourself and try to take as few breaks as possible. Reaching your goals for 2016, then, will only be a matter of time. Here is part 1 of the workout plan. Enjoy your training! Your aerobis Team
Time to look backThe turn of the year. When the christmas celebrations are all over and the last firecracker has exploded, you start to think about the past year and reflect on your experiences and actions with some emotional distance. Quite a few people begin to realize that they actually want to change something, achieve more or simply aren’t were they want to be in life. Or maybe they just don’t want to stand still and stagnate. If you don’t go forward, you go backwards. Looking back is very important even or especially in our fast-paced times. Not to look back at missed opportunities or some of your mistakes and hang on to them, but to learn from them and approach the future more thoughtful and more responsible with the wisdom of past experiences. Looking back shouldn’t be about quarreling with past possibilities but instead be a source for the knowledge that has made us who we are now and it should influence how we behave in the future. A look into the past doesn’t show us what could have been, it shows us what can be. Looking back should also work as a reminder that we must fully experience the the beautiful adventure of life.
To being better than last year!One mistake that is often made with New Year’s resolutions is trying to achieve too much at once. You simply don’t stop smoking, lose 20 lb, and eat healthier as soon as the clock resets. These things are processes that start slowly and gradually turn into habits. To the human mind, this is hard to facilitate. It needs tangible goals and clear-cut specifications, not vague predictions which claim that in comparison to the same time last year your diet has improved. That you workout more.
Start the new year with this workoutWe cannot influence your New Year’s resolutions and we can’t follow them for you. What we can do, though, is give you a workout with which you can lay the ground for a fit and healthy 2016. Maybe you are already quite fit but then maybe you can direct a friend to this workout who wants to turn their life around and really start working out this year. Our New Year’s workout will take you by the hand and show you step by step how effective a simple full body workout plan can improve your physical fitness. With this, we lay the groundwork for another workout plan that will reap the fruits of your first weeks of work. This won’t let you accomplish your resolutions automatically and you have to motivate yourself to each single workout. We can only make sure there aren’t many excuses that you can make when you don’t feel like working out ;)
Realize your resolutions with functional trainingOur New Year’s Workout is consciously designed to be very simple and relies solely on functional training exercises that can be done with a sling trainer or your own bodyweight. This keeps the hassle minimal while your training results won’t be. The workout consists of a tabata protocol, so you do every exercise for four sets of 20 seconds of work each with 10 seconds of rest in between. Thus, you can easily adjust the intensity by increasing the numbers of repetitions each time you train. The following workout video takes you through all exercises and you can simultaneously train with our Head Coach Fabi. When you don’t have access to the internet but want to workout you can also download the workout. But before you start the workout:
Warm-up and mobility exercisesNo workout without careful warm-up! This will not only reduce the risk of injury considerably but you will also put your body in the optimal condition to perform to its full potential. And only when you reach your full potential will you be able to reach your goals.
New Year’s functional training workoutNow to the heart of this post and your workout for the next weeks. We hope you like it!
Don’t forget to cool-down and stretch!Before you get in the shower, make sure your body cools down slowly and doesn’t stop working from one moment to the other. You can actively promote blood flow and make sure your body transports all the necessary substances to the right places. The cool-down is as much a part of your workout as the first exercise or the breaks in between sets!
The next workout is coming soon!This workout should keep you busy for the next weeks and elevate your fitness level to a certain point. Take enough time for warm-up, workout, and cool-down and make sure your form is perfect. All of you that find this workout too easy can keep their current training plan and wait for the following workout that is coming shortly right here. The next workout will build upon this workout and challenge you more. Keep going and lots of success for your training! Let´s hop over to part 2 of this workout plan. Sportive greetings, Your aerobis team
What are bodyweight exercises?Bodyweight exercises are practically all exercises that use the weight of your own body as resistance. Typical exercises are pull-ups, push-ups, rowing, planks, and squats. Our dynamic sling trainer are often an integral part of our workouts because they allow for infinitely variable progressions of individual exercises. The sheer number of exercises and variations in combination with the unrivaled mobility make them the real allrounders of training equipment.
Is that enough, though?There are always those that claim bodyweight exercises are not enough to get you fit and strong. This instantly raises the question what strong and powerful actually is. When you say strong, are you actually just thinking of looking ripped, or do you mean the balance between individual muscle groups? Everybody has probably their own answer to this question but I would go out on a limb here and claim that an overwhelming number of trainees would be optimally challenged with bodyweight exercises. Here are some impressive examples:
Sam Tribble and Team
Progressions are keyThe examples above show how incredibly powerful you can get with bodyweight training. All of these exercises have one thing in common – they demand numerous progressions and many, many hours of training. Progressions are the key to advance in bodyweight training. To clear this up with an example – pull-ups are too easy for you? Work your way towards an one-armed pull-up: Doing 100 squats forces nothing but a weary smile from you? Try some progressions towards a single-leg squat. They can be varied pretty good with progressions and regressions. If all of this is no problem for you you can always do a movement more explosive or very slow. Both will lead to new training impulses and form the base for continuous improvement.
The real ‘problem’ with bodyweight exercises…… is ones own ego. Sitting in training machines that guide your movements it is much harder to look stupid. Exercises with your own bodyweight, however, are a sudden reality check for your own performance, especially in the beginning. Sling trainers can be a great help here to guarantee an optimal start and make progressions easier and more ‘ego-compliant’. The most important variables here are the angle between your body and the suspension point of the sling trainer and your stance width (wider = easier because of more stability // narrower or single-leg stance = harder). You can learn more about this here. If you can handle your ego you will benefit from the huge advantages of this training. Realistic movements patterns, that can often be found in your daily life, will be trained and improved. The risk of injury of external weights is eliminated. Endless variations and progressions allow for a varied training program that has more than enough ideas for life. And the best part is – you can do it wherever you are. In the gym, at home, or on vacation! What does your training look like? Do you implement a lot of bodyweight exercises into your workouts? What exercises do you do? Pull-ups, push-ups, muscle-ups? Let me know in the comments below!
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