Bodyforming

…more

Legs- and Butt-Workout at Home

...let them thighs burn!

Grab a chair and lets get started... …more

Fit or Fat?

" Christmas time is here, happiness and cheer" and chocolate and candy canes and...
Last-Minute-Workout, easily done at home. All you need: two sofa pillows, two water bottles, a stairway and a few minutes everyday …more

L5 … S1 …fuck off

Five years ago I had my first serious incident: herniated disc L5-S1 with a palsy in my right leg. Bullshit, I thought first, but you got to go on.  …more

Training - But the Right Way!

You are also as crazy about training and love to fire it up: running, dumbbells, boxing and all at the same time!!? OK, I think that's great, but consider recreation, healthy nutrition and sufficient sleep as well. …more

Actually for women...

...with a little overweight.
With the focus on burning fat and training the thighs (buttocks), this training doesn't ask for much: you only need a 500 m track with a long stairway at its end. Subway stations are perfect locations. …more

Real Exercise

Impressions from Karsten's Alps Tour in 2006!

Old School Exercise

For those of you who want to get big. Please train according to plan and work out hard.
Before starting warm up a little.

Chin-up (wide grip pull-up works as well, but please with straight back only) hard 8 x
Dumbbell pullovers with bag transversely across the bench 8 x
Knee bends, lower your buttocks until they almost touch the low bench (do not sit down) 8 x

No break, start the whole circle all over with only 6 reps per exercise and the third circle with only 4 reps. Finish with a 20 reps-circle.

If you have any problems with the technique ask a trainer for assistance.

Have fun
Karsten

...suits all strength and get-in-shape training plans

You have to warm up!!!!!
Bench press heavy 10x no break jackknife on the bench 20x
Bench press heavy 8x no break jackknife on the bench 15x +2kg
Bench press heavy 6x no break jackknife on the bench 10x +5kg

Chin-ups 12x+5Kg no break hanging leg raises 20x
Chin-ups 10x+8Kg no break hanging leg raises 15x +5Kg
Chin-ups 8x+10Kg no break hanging leg raises 20x +8Kg

Finish up with dips and regular leg raises doing these exercises alternately as long as you can
Once a week, it's fun and

Circle Training

Here is a circle training for you. You may include this into your regular training once or twice a w
- 5 min cycle ergometer (pulse 140)
- 20x lat pull downs to chin
- 15x dumbbell pullovers
- 20 Swiss ball crunches
- 2 min running on the spot (on a soft material)
- 20 straight jumps with raised arms
- 20 sit ups on a Swiss ball
- 10 push ups

Depending on your fitness do 2 - 4 circles

Have fun
Karsten

Tuning For Your Buttocks:

Try to flex your buttocks several times a day for 20 sec., preferably while you are seated.
After every shower or bath wrap your buttocks in plastic wrap or aluminium foil. Before that put on an anti-cellulite lotion with nicotine. The perfect finish: covered with a blanket relax for 30 min.

Love Handles

The most efficient way for women to burn fat is a combination of a fat burning training and a strength training, that is:
10 min easy jogging - stop - 20 knee bends with knees more than shoulder width apart and 20 regular knee bends and go on - 7 min fast running - stop - 20 high straight jumps (when landing go in squatting position slowly) and right after this do 40 walking lunges - 12 min of running - then 30 slow crunches and immediately role over on your belly and stretch out your arms and legs for 1 - 2 min. ...All right...lets get the hell out of here!