Nodes in Virtual

This is a virtual gym, representing your home, your garden, wherever you are allowed to train in times of Covid 19.

Single exercises to train specific muscles.

Begin a Burpee in a standing position, then drop into a squat, with your hands on the ground, then kick your feet back while keeping your arms extended (push-up position, with your breast briefly touching the ground), then immediately return to a slight squat and end with a jump back to your starting position, with your hands touching behind the head. source Freeletics

See also Men's Health

1 burpee = 2 meter

Burpee 2 points Squat 1 point Jump 1 point (2 + 1 + 2) * 15 = 60

1 crunch = 1 meter

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Place your hands behind your head so your thumbs are behind your ears.

• Don’t lace your fingers together.

• Hold your elbows out to the sides but rounded slightly in.

• Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

• Gently pull your abdominals inward.

• Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

• Hold for a moment at the top of the movement and then lower slowly back down.

• Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip.

• Switch to lift the other knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

60 high knees in a row

How to Do a Jack Knife Sit Up

Starting in the push-up position, with hands beneath the shoulder joints, place your foot beside the outside edge of your hand, then jump, and switch legs. Note that the jumping movement is performed with your body flat above the ground, so that the buttocks are not pulled higher than your shoulders. Source Freeletics

1 Mountain Climber = 1 meter

60 in a row

Forearm Plank / Low Plank

1. Plant forearms directly under shoulders (slightly wider than shoulder width).

2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

plank for 1 minute

plank for 2 minutes in a row

1. The initial position: lie on your elbows and on your toes, maintain a straight bodyline;

2. Keeping your core tight, lift your leg as high as you can while still maintaining a solid plank pose. Squeeze your glutes. Hold on for a second;

3. Change your leg and repeat the movement.

Source Happy Body

• Lie on the floor underneath a table or a bar
• Overhand pullup: overhand grip (palms facing away from you)
• Underhand pullup: underhand grip (palms facing to you)
• Maintain your body in a straight line
• Ideally your chest should touch the table/bar when you pull