Fit in your home office: the perfect fitness challenge

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Fit in your home office: the perfect fitness challenge





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Seven days – seven fitness challenges! In times of the corona crisis, we all exercise less per se – that amounts to around 400 calories in the daily balance, as scientists have found. But to keep you fit and healthy, we at GQ together with Porsche Design and cult models do sport with you every day. Important: We not only train the muscles, but also the head and take a special look at the right athlete’s diet. (Read all dos and don’ts around the topic of work-out at home here)

GQ Home Workout Challenge: HIIT full body training with Jonas Kautenburger

The 23-year-old from Cologne is actually a sports student and prefers to keep fit with tennis. With us he does a super intensive HIIT workout that trains the entire body.



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The full body “High Intensity Interval Training” (HIIT) can easily be done at home or (if available) in the garden. You don’t need any equipment for this, you work with your own body weight. A mat and sneakers are useful.

GQ Home Workout Challenge: Building muscle and nutrition with Stefan Pollmann

The 27-year-old lives in Barcelona, ​​is a “cult” model, student of economics and also a successful podcaster (“two stupid thoughts”). However, the focus of every day is his 2-year-old daughter, who also keeps him fit.



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How often should I exercise? What is the best way to lose fat and build muscle? How should I eat? Stefan Pollmann answers these and more questions at the GQ Home Workout Challenge.

GQ home work-out challenge: upper body & back with Benjamin Kühnemund

Benjamin Kühnemund is a drummer and skater. The 29-year-old shows how he keeps his upper body in shape and why a strong back is so important.



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Please never underestimate your back for a healthy body. It is best to prepare two filled water bottles and an extra towel for this training. Spoiler alert: Yes, it should also be planked – it just won’t work without this super effective exercise.

GQ Home Workout Challenge: Upper body with Dennis Boeer

The 28-year-old from Düsseldorf is a trained engineer and model. If the corona virus does not tie him to his own four walls, then he keeps up with everything tennis and football fit.



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You need: two chairs, four filled water bottles and two jute bags – all things that can surely be found in your home. Then you can start with a training session that focuses primarily on the upper body and shoulders.

GQ home work-out challenge: belly, legs, buttocks with Simon Lorinser

Simon (35) lives in Hamburg and, in addition to modeling, is also in demand as a PR consultant. He is currently training for his first triathlon, football is kicked in his spare time.



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After we have already focused on the upper body, it is now about the leg, butt and especially the stomach. Lunges are needed for strong legs and these are also done in all variations in the home workout.

GQ Home Workout Challenge: Abdominals with Nicolas Hasni

Nico is not one of the lucky ones to whom the gene fairy has built a fast muscle in the cradle. The 27-year-old from Hamburg has gained 30 kilograms in the past ten years – in terms of muscle mass through hard-working sports training.



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This super-effective workout strengthens the abdominal muscles – Hello, six pack! You do not need more than a mat and a few improvised weights – for example, a net with oranges does. Here we go!

GQ Home Workout Challenge: Mental & Mobility with Jan Moeller

The 30-year-old lives in Hamburg and is a personal and mental coach. He knows that a healthy body takes more than regular weight lifting.



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Staying fit and healthy – that is the goal of the GQ Home Workout Challenge. With “Mental & Mobility” Jan Moeller shows you how you can better use your energy reserves, persevere longer and finally say goodbye to bad habits.

More work-out videos for at home can be found here.

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