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Bike & smart trainer

• Zwift alternative: indoor cycling without a virtual world – Looking for a Zwift alternative? Smart trainer in ERG mode, workouts based on how you feel and Netflix or Prime Video alongside – no virtual world, no rigid plan.
• Smart trainer with Netflix, Prime Video & co. – Ride your trainer while watching Netflix, Prime Video or Disney+ – without switching apps all the time. How indoor training with a show works, with watts and heart rate in view.
• ERG mode explained – What does ERG mode do on a smart trainer, when does it make sense and when not? Simply explained – with tips for intervals.
• A Peloton alternative for home – Looking for a Peloton alternative? Train with the bike, smart trainer and TV you already have – by how you feel, for two and with Netflix, Prime Video & co. alongside.
• Zwift on your TV – Using Zwift on your TV: what officially works (Apple TV), why Android TV isn’t supported and which alternatives there are for Android TV devices.
• Spinning at home – with heart rate and cadence – Exercise bike or spin bike without Bluetooth? Here’s how to train with purpose using only heart-rate zones and cadence – even without a sensor, to a beat.

Strength & workouts

• Staying fit with kids – With a job and kids there’s hardly any time for exercise. Here’s how it still works: short sessions, quiet exercises and no guilt.
• Dumbbell workout for your living room – Train your whole body with two dumbbells – in your living room, in 20 to 45 minutes. The best exercises and how to combine them.
• Dumbbell training plan for beginners – A simple dumbbell plan for beginners: 3 sessions a week, 6 basic exercises, 20–30 minutes – with tips on weight and progression.
• Full-body workout without equipment – Full-body workout at home without equipment: 8 bodyweight exercises as a 10, 20 or 30-minute workout – quiet versions included.
• 20-minute workout – 20-minute full-body workout: structure, exercises and variations for beginners – with or without dumbbells, even on busy days.
• Kettlebell training for beginners – Kettlebell training for beginners at home: the key basic exercises, the right weight and a simple 20-minute routine.
• Partner workout at home – Partner workout at home, even without equipment: 10 exercises for two, “you go, I go” and ideas for couples – short, quiet and fun.

Stretching, back & winding down

• Getting back to training after a cold – When can I exercise again after a cold? Rules of thumb for a gentle return – no catching up and no pressure.
• Back exercises at home – Back training at home: mobility, core strength and stretching in 10–15 minutes, no equipment – with notes on when to see a doctor first.
• Full-body stretching – Stretches for the whole body in 15 minutes: neck, chest, back, hips, legs – calm, no equipment, ideal in the evening.
• Coherent breathing – Coherent breathing simply explained: about six calm breaths per minute, e.g. 4 seconds in, 6 out – as a short exercise to wind down and fall asleep.

BLOX & training at home

• Couples workout – training together at home – Working out as a couple at home: the same workout or each your own in front of one TV – with an app, your own heart rate and your own controls on your phone.
• Training by how you feel – Why rigid training plans often fail in everyday life – and how training by how you feel works: muscle, heart and mood in balance.
• Fitness app for your TV – Training on the big screen: what a good fitness app for your TV should do – from phone control to streaming alongside.
• Multiplayer fitness at home – Multiplayer fitness without a console or VR headset: train together in front of the TV, everyone on their own phone – like a game, but real training.
• Working out while your partner watches TV – One wants to train, the other wants to watch a show? Here’s how both work on one TV: a small training window, audio on your phone, quiet exercises.
• Different goals – training together – One wants to build muscle, the other endurance? Here’s how you still train together: same time, different focus and intensity.

Exercises

• Jumping jacks – Hop lightly, arms overhead
• Arm circles – Big circles, forwards first, then backwards
• Bodyweight squats – Hips back and down, heels stay on the floor
• Prisoner squat – Fingertips at your temples, chest up, hips back and down
• Jump squat – Squat halfway, jump up, land softly and quietly
• Squat to chair – Tap the seat with your bottom, then push back up
• Hip circles – Hands on hips, big slow circles
• Shoulder rolls – Shoulders up, back, down
• Reach up – Arms up, onto your toes, get long
• Chest stretch – Hands behind your back, chest out
• Quad stretch – Pull foot to your bottom, knees point down, hold the wall for balance
• Hamstring stretch – Front leg straight, toes up, lean forward with a flat back
• Hip flexor stretch – Kneeling lunge, gently push your hips forward
• Round back – Cat back, chin to chest
• Neck stretch – Ear to shoulder, shoulders relaxed
• Goblet squat – Dumbbell at your chest, hips back and down
• Bent-over row – Back straight, pull elbows back close to your body
• Supported one-arm row – Free hand on a chair or sofa, pull your elbow to your hip
• Shoulder press – Brace your core, press dumbbells overhead
• Glute bridge – On your back, feet down, lift hips and squeeze glutes
• Biceps curls – Elbows stay at your sides
• Hammer curls – Thumbs point up, elbows stay at your sides
• Romanian deadlift – Knees slightly bent, hips back, back straight
• Triceps kickback – Upper arm stays still, extend forearm back
• Lunges – Big step, back knee towards the floor
• Push-ups – Body like a plank, knees down is fine
• Wide push-ups – Hands wider than your shoulders, body like a plank
• Floor press – On your back, press the dumbbells up over your chest, upper arms touch the floor
• Side bend – Arm overhead, lean to the side
• Calf stretch – Hands on the wall, back heel on the floor
• Child’s pose – Sit back on your heels, arms long in front
• Calf raises – Dumbbells at your sides, slowly up onto your toes and down
• Sumo squat – Feet wide, toes out, dumbbell hangs between your legs
• Forearm plank – Forearms on the floor, hold your body straight like a board
• Crunches – On your back, knees bent, lift shoulders slightly
• Wall sit – Back against the wall, knees at a right angle, hold
• Side hops – Jump sideways over a line on both feet, land softly
• Side lunges – Big step to the side, soft knees, come back
• Single-leg stand – Slowly lift the knee to hip height, hold briefly, lower without putting the foot down
• Cat-cow – Exhale: round your back – inhale: let it sag gently
• Glute stretch – Ankle on knee, pull the thigh to your chest
• Butterfly – Soles together, let knees drop, back straight
• Lying twist – Let your knees drop to the side, shoulders stay down
• Shoulder stretch – Arm across your chest, pull at the elbow
• Sphinx – Up on your forearms, hips stay down – sink a little as you breathe out, lift as you breathe in
• Mountain climbers – In a plank, drive your knees to your chest
• High knees – Run on the spot, knees up
• Marching in place – Walk on the spot, lift your knees gently, swing your arms
• Butt kicks – Heels towards your bum, knees point down
• Shadow boxing – Fists by your chin, punch straight ahead in turn
• Jump rope (no rope) – Small hops on the balls of your feet, hands circle by your hips
• Low-impact jacks – Tap one foot out to the side in turn, arms overhead
• Skaters – Leap sideways onto one leg, the other crosses behind
• Leg swings – Hold on to the wall, swing the straight leg forwards and back
• Arm openers – Open your arms wide at shoulder height, cross them in front
• Knee circles – Feet together, hands on your knees, circle the knees slowly
• Neck loosening – Slowly tilt your head to each side, tuck the chin gently in between
• Wrist circles – Clasp your hands in front of your chest, circle the wrists loosely
• Torso twists – Arms in front of your chest, turn your upper body calmly left and right
• Ankle circles – Lift one foot slightly and draw circles with your toes – right, then left
• Good mornings – Hands at your chest, hinge forward from the hips with a flat back
• Reverse lunges – Big step back, both knees at about 90°
• Wall push-ups – Hands on the wall, body straight, chest to the wall and back
• Superman – Face down, lift arms, chest and legs only slightly, eyes down, hold for 10 seconds
• Bird dog – On all fours, reach out one arm and the opposite leg
• Plank shoulder taps – In a high plank, tap the opposite shoulder
• Lying leg raises – On your back, slowly raise and lower straight legs – lower back stays down, otherwise bend your knees
• Dead bug – On your back, extend arm and opposite leg, back stays down
• Hollow hold – Lift shoulders and legs slightly, lower back stays down
• Knee push-ups – On your knees, body straight, chest to the floor
• Single-leg glute bridge – One leg straight, lift hips, keep pelvis level
• Frog bridge – Soles together, knees out, lift your hips, squeeze your glutes
• Chair dips – Hands on the chair edge behind you, lower and push back up
• Downward dog – Hips up, long back, knees may stay bent
• Standing forward fold – Soft knees, let your upper body hang heavy, roll up slowly one vertebra at a time
• Cobra – Face down, gently press up with your arms, hips stay down
• Knees to chest – On your back, gently pull both knees to your chest
• Triceps stretch – Hand between your shoulder blades, other hand pulls the elbow
• Side lunge stretch – Wide stance, shift onto one leg, other leg straight
• Thread the needle – On all fours, slide one arm under your body
• Forearm stretch – Arm forward, gently pull your fingers back with the other hand
• Eisenhorn squat – Bar in front of your shoulders, hips back and down
• Eisenhorn deadlift – Bar from knee height, hips back, back straight
• Eisenhorn shoulder press – Press the bar straight up in front of your head, no arched back
• Eisenhorn bench press – On your back, press the bar up over your chest
• Eisenhorn lat pulldown – Pull the bar in front of your head to your upper chest, never behind the neck
• Eisenhorn row – Bent over, pull the bar to your belly
• Kettlebell swing – Hips back, then snap them forward – arms stay loose
• Kettlebell deadlift – Bell between your feet, back straight, drive up with your legs
• Kettlebell halo – Circle the bell slowly and close around your head, brace your core
• Single-arm kettlebell row – Free hand on your thigh, pull your elbow to your hip
• Single-arm kettlebell press – Bell at your shoulder, press straight up, no arched back
• Suitcase deadlift – Bell beside your foot, torso stays upright – don’t lean to the side
• Band pull-apart – Arms at shoulder height, pull the band apart, squeeze your shoulder blades
• Band face pull – Band at head height, hands to your ears, elbows high
• Band row – Band at belly height, pull your elbows back close to your body
• Banded side steps – Band above your knees, half squat, step sideways
• Pallof press – Band to your side, press your hands forward – don’t let your torso turn
• Band biceps curls – Stand on the band, elbows stay at your sides
• Band external rotation – Elbow at your side, slowly rotate your forearm out
• Dead hang – Pull hard first: is the bar secure? Then hang, shoulders lightly engaged, feet close to the floor
• Scapular pull-up – Arms straight, just pull your shoulder blades down
• Negative pull-up – Start at the top (chair), lower yourself very slowly
• Pull-up – From a hang, pull your chest to the bar, lower slowly
• Hanging knee raise – Hang actively, raise your knees slowly to hip height, no swinging
• Side plank – On your forearm, hips up – your body is one line
• Clamshell – Lying on your side, feet together, open your top knee
• Bear plank – On all fours on your toes, hover your knees just above the floor
• Donkey kicks – On all fours, push one bent leg back and up, no arched back
• Reverse crunch – On your back, slowly curl your pelvis up, knees to chest
• Bicycle crunch – On your back, elbow to opposite knee, other leg long, slowly
• Prone Y raise – Face down, arms in a Y, thumbs up, lift your arms slightly
• Prone T raise – Face down, arms in a T, thumbs up, squeeze your shoulder blades
• Prone W raise – Face down, arms in a W, shoulder blades back and down
• Pike push-ups – Hips high, lower your head slowly in front of your hands, only halfway down
• Bulgarian split squat – Back foot on the sofa, sink straight down
• Split squat – Split stance, sink straight down, feet stay put
• Hip thrust on the sofa – Shoulder blades on the sofa edge, hips up, squeeze your glutes
• Step-ups – Step onto a stair or a sturdy low stool, your top leg does the work
• Single-leg deadlift – On one leg, torso and back leg form one line
• Eisenhorn biceps curl – Underhand grip, elbows stay at your sides
• Eisenhorn triceps pushdown – Cable from above, elbows at your sides, push the bar down
• Eisenhorn lunge – Bar in front of your shoulders, big step, back knee towards the floor
• Eisenhorn Romanian deadlift – Knees slightly bent, only your hips move back
• Eisenhorn face pull – Cable at the top, hands to your ears, elbows high
• Eisenhorn hip thrust – On your back, bar on your hips, lift your hips
• Eisenhorn calf raise – Bar in front of your shoulders, slowly rise onto your toes
• Barbell deadlift – Bar over mid-foot, back straight, drive up with your legs
• Barbell Romanian deadlift – Soft knees, hips back, bar close to your legs
• Barbell row – Bent over, pull the bar to your belly
• Barbell overhead press – Press the bar straight up in front of your head, no arched back
• Barbell floor press – On your back, press the bar up over your chest, upper arms touch the floor
• Barbell biceps curl – Underhand grip, elbows at your sides, lower slowly
• Treadmill walk – Brisk walk, some incline is fine, hands off the rails
• Treadmill run – Easy running stride, you can still say a few words
• Cross trainer – brisk – Pedal briskly, push and pull with your arms
• Cross trainer – easy – Keep pedalling easily, breathe calmly
• Pigeon stretch – Front leg across in front of you, back leg long behind
• 90/90 hip stretch – Seated, both knees bent 90°, lean tall over the front leg
• Lizard stretch – Deep lunge, both hands inside your front foot
• Frog stretch – On all fours, knees wide apart, ease your hips back
• Happy baby – On your back, hold your feet from the outside, knees toward your armpits
• World’s greatest stretch – Deep lunge, hand down inside your foot, rotate the other arm to the ceiling
• Open book – Lie on your side, knees bent, open your top arm back like a book page
• Puppy pose – On all fours, walk your hands forward, let your chest sink
• Wall chest stretch – Forearm on a wall or door frame, gently turn your body away
• Wall lat stretch – Hands on the wall, hips back, let your chest sink between your arms
• Seated straddle – Legs wide, lean forward from your hips with a long back
• Seated forward fold – Long back, lean forward from your hips, cushion under your seat
• Lying hamstring stretch – On your back, one leg up, hands behind your thigh
• Deep squat hold – Sink into a deep squat, heels down, elbows ease your knees apart
• Banana stretch – On your back, arms overhead, move hands and feet to the same side
• Legs up the wall – On your back, hips close to the wall, legs resting up the wall
• Side child’s pose – In child’s pose, walk both hands over to one side
• Side-lying quad stretch – Lie on your side, hold your top foot and draw it to your bottom, knee points down
• Seated twist – Seated, one foot over the other knee, turn toward that knee
• Burpees – Squat, hands down, jump back to a plank, jump in and up
• Step-back burpees – Hands down, step back to a plank one leg at a time, step in and stand up
• Fast feet – Slight squat, quick little steps on the balls of your feet
• Cross jacks – Jump, crossing legs and arms in front in turn
• Front kicks – Lift the knee first, then extend softly – don’t snap it straight
• Overhead punches – Punch upward quickly in turn, brace your core
• Standing knee-to-elbow – Standing, lift a knee and bring the opposite elbow to meet it
• Plank jacks – In a plank, jump your feet apart and back together
• Inchworm – From standing, walk your hands out to a plank and back
• Marching glute bridge – Keep your hips up, lift one knee at a time
• Plank up-downs – From a forearm plank, press up onto your hands one at a time and back
• Reverse lunge with knee drive – Step back into a lunge, rise and drive your knee up
• Swimmers – Face down, lift arms and legs slightly, flutter them in turn
• Cossack squat – Wide stance, sink onto one leg in turn, the other stays straight
• Diagonal neck stretch – Nose toward your armpit, hand resting lightly on the back of your head
• Toes-up calf stretch – Toes up on the wall, heel down, ease your knee toward the wall

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