Body X with Vanessa: FitX Courses for Home | classX at Home

YouTube video

Introduction

Welcome to the Body X class with Vanessa! In this 45-minute video course, Vanessa will guide you through a full-body strength endurance workout that incorporates elements from various training areas. Starting with a warm-up, we’ll focus on the major muscle groups such as legs, buttocks, and back. Then we’ll move on to smaller muscle groups like chest, shoulders, biceps, and triceps. Finally, we’ll target the abdominal muscles before cooling down.

Equipment Needed

To participate in this course, you’ll need a few pieces of equipment. Grab a barbell and add some weight to it using clamps. Also, have a pair of dumbbells on hand, which you can cross in front of a step. If you don’t have access to dumbbells, you can use two full water bottles as a substitute. Additionally, make sure you have a mat for floor exercises. If you don’t have a mat, you can use two towels or a soft carpet.

Warm-up

Let’s begin the warm-up by rolling our shoulders back. Stand with your feet hip-width apart, and roll your shoulders in circular motions, first in one direction and then the other. As you do this, take a deep breath in through your nose and out through your mouth.

Next, bring your attention to your hips. Stand with your feet slightly wider than hip-width apart, and with your toes and knees turned slightly outward. Imagine there’s a thief behind you, and lower your hips down as if you’re about to sit down on a chair. Repeat this movement three times.

Now, perform a step touch by tapping your feet alternately from side to side. As you do this, roll from your heel to your toes and keep your upper body slightly forward. Remember to smile, as it is not forbidden!

Leg Exercises

Moving on to the leg exercises, we’ll start with squats using a barbell. Grip the barbell with both hands, keeping your back straight, and stand with your feet shoulder-width apart and knees slightly bent. Engage your core, lift your chest, and press the barbell up and down.

Next, we’ll do lunges. Start with your right leg forward, and make sure your knees are still slightly bent. The wider your stance, the more stable you’ll be. Keep your chest open and shoulders rolled back. Bend your knees and lower your body down. Repeat this movement three times.

Upper Body Exercises

For the upper body exercises, we’ll focus on the back and shoulder muscles. Begin with the deadlift, using a barbell or a pair of dumbbells. Hold the weights with a neutral grip and a straight back. Lower the weights down towards your shins, keeping your back straight and engaging your core. Then, squeeze your glutes and rise back up.

Next, we’ll do a variation of the squat with an overhead press. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Lower into a squat position, and as you rise, press the dumbbells up above your head. Lower them back down as you return to the starting position.

Cool Down and Stretching

To cool down and stretch, begin by standing with your feet shoulder-width apart. Lower your upper body towards the ground, keeping your knees slightly bent. Place your hands on your thighs for support, and slowly roll your spine back up.

Now, perform a lunge with your right leg forward and your left knee on the ground. Extend your right leg and lean forward, placing your hands on your right thigh for support. You should feel a stretch in your hip flexors and quadriceps. Hold this position for a few seconds, then switch sides.

Lastly, let’s stretch the back of our thighs. Extend your right leg forward and bend your left knee. Reach down and grab the top of your left foot, bringing it towards your glutes. You should feel a stretch in the back of your thigh. Hold this position for a few seconds, then switch legs.

Conclusion

Congratulations on completing the Body X class with Vanessa! This full-body strength endurance workout targets major muscle groups and provides a comprehensive training session. Remember to always listen to your body and modify exercises as needed. Stay hydrated throughout the workout, and enjoy the benefits of a fit and healthy lifestyle!

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