10 min Stretching Workout

Hey guys, I hope you are all doing well! Today I want to show you my stretch routine. It helps to loosen up in the morning and before exercise. With just ten minutes it is easy to implement into your day, let’s go!

Hands to the floor:We start by standing up, keeping our legs straight, bend over the upper body and touching our toes. If you can’t reach your toes yet, it is not a big deal, you will get to it. The important thing is to keep your legs straight. If you want, you can stretch out your body a few times in between.

Walking Sun Salutation: Now we put our hands to the floor, walking forward with them, the legs stay where they are. Again, try to keep them as straight as possible. When we arrived in the yoga „downdog“ position (some sort of push up position, but with straightened arms and back), we do the „updog“: Pushing through, straighten our arms and back again, opening our chest, greeting the sun. Then we go back do the updog and walk back.

Groin and butt strech: We start on our knees and do a big step forwards with our left leg. Then we sit deep into it. You should feel the stretch now in your right groin, it’s very liberating. Remember, while doing this, to activate your abs to protect your lower back. When we are finished with one leg, we do the other.

Side leg stretch: We stay with the legs. So we stand up again, bend one leg and lean to the side, keeping one leg straight. Try to keep your upper body straight and activate your middle, that’s very important. When we are done, we do the other one.

Frog position: It looks like the tailor seat, but it is not. Instead of crossing our legs, we put our soles together, creating a pressure and therefore a strech in the groin.

Leg extension stretch: We stay seated, stretch our legs to the front and bend over. It is quite similar to the very first exercise, just now we are seated.

Harmstrings stretch: To make it even more intense and specific we concentrate now on one leg at a time. For that we angle one leg tight to the body, while stretching the other one, leaning over it in the process.

Core rotation stretch: Now it is getting a bit more complicated. When we start with the right side, the left leg is stretched out, while we pull the right one close to our chest, crossing it over the left leg. Now we rotate our upper body to the right side creating a pressure in pushing our left arm against the outside of our right leg. See? It’s easy! 😀

Neck stretch: We stay seated, legs stretched out, upper body straight. Now we lay our hands at the back of your head, pulling it down gently.

Neck stretch sides: The same we do with each side, using only one hand in the process.

Leg extension stretch: Now we stand up again (feeling better already?). While keeping our body straight we angle one leg to the back, grabbing the ankle and pulling it gently. Try to stay straight, it should stretch your upper leg muscles.

Back stretch: Okay, this one may seem a little odd. We sit again and start the motion of a backwards roll. But we don’t actually roll through it. Rather we keep laying on our upper back, our toes touching the floor above our head.

Harmstring Stretch Left: Now an easier exercise again. One leg forward, the other one back, leaning over the stretched front leg.

Shoulder Rotation: This one is very good to loosen up the back. We rotate our shoulders forwards, then backwards, arms on the side.

Body rotation: To finish it up, we rotate our body to each side. Be careful here and only to what feels right to you. After that we are done!

That’s a great way to start the day! I hope you liked this little different approach to a routine and check out all my other workouts, tutorials and vlogs on my YouTube Channel @fabianxarnold.

See you soon, guys, take care!

Joyn Zurich Presentation – Building Tour

Welcome guys back to another blogpost. I had the honour to be part of the grand opening of Joyn Zürich. I will be living here for the foreseeable future, so I thought I will give you a room tour – a tour of the whole building actually – which has so much to offer. Let’s go!

The Check In

When you get in the first thing you see is a self check in. That’s a big advantage to other buildings, because you don’t have to wait. You can just check in with your Joyn card, which you will get at the start of your stay. You can use it for checking in and for the elevator. 

Also you will see the working area and a Workspace area, which I will tell you about a little bit later on. If you have any questions, there also are host counters, where you can get your answers. 

Key Data

Maybe I can answer a few of your questions already. The Building Joyn Zurich has almost 500 rooms to stay in. 104 hotel rooms and the rest are normal apartments. The big difference here is the kitchen area which only the apartments have.

The building is completely new and only 20 minutes away from the airport and 20 minutes away by train from the city centre. You only have to use one train, no stops in between, it’s really comfortable to get into the city. Also there is a garage to park your car in, but we will come to that later. 

Now let’s talk about the different types of rooms they are. There are Studio+ rooms, studio rooms and the smaller rooms. 

Studio+

We’ll start with the Studio Plus room, which is the biggest room available. It has roughly 40 to 50 square metre of living area.

The great thing about the Studio Plus room is the fully equipped kitchen. You have for example an automatic dishwasher and a microwave. Besides that the kitchen is fully equipped, you don’t need anything to bring with you. The same goes for the rest of the apartment. It is fully furnished and you even have a smart TV with Netflix and YouTube – anything you may need.

But of course not everything is fun. Joyn is also for business travellers, so you have a – again – fully equipped working area inside your private room. There are chargers right where you need them and some space for books or laptops or anything you might bring with you work wise.

Let’s say you are done with a long day of cooking, watching Netflix and working. You need to sleep. It goes without saying, but every apartment has a beautiful sleeping area, which you can actually transform into a bedroom. How do you do that? By pulling two curtains and splitting the room into two different parts: a living/working area and a bedroom.

But wait, there’s something missing, isn’t it? Right, a bathroom! Everybody needs it. The spacious bathroom in this apartment is roughly 5 to 10 square metres big, with a huge mirror and a rain shower. One of my favorite features here is actually the laundry bag, which comes free. Everybody has to do laundry and everybody hates to go outside to laundry shops to wash. So this feature Joyn provides is what I want to tell you about next. 

Laundry room

Joyn Zurich offers a laundry room. There are several washing machines and dryers in it, so everybody can wash their laundry when they need to. And the best thing is: you don’t need any cash. Also you don’t have to look at the time, because when your laundry is ready, you will get a notification on your phone. 

Having said that let’s go to the studio apartment, which is one size smaller than the Studio Plus apartment. It has also some nice features. 

Studio

The biggest difference between the studio and the Studio Plus apartment is the size, obviously. Except for that it’s basically the same apartment with a fully furnished living area and a fully equipped kitchen area, a dishwasher, a Smart TV and so on. 

Cleaning Service

One big feature I didn’t tell you about until now is something for our lazy people out there. I know you exist and I know I am sometimes one of you. 😀 Joyn offers a weekly cleaning service. They clean your room, they change your bed sheets, give you new blankets and towels – everything you might need.

Every room in Joyn Zurich is equipped with one marshall speaker, which is really cool. Also there is one room in the building, where you can choose from different decorations and bring them up into your own private room. That way you can really get your own touch and feel at home. 

Smart+

Smart+ is a bit smaller than the studio apartments, but just right for a simple stay. Also just as equipped as the other rooms. A big advantage of those rooms is that you have a little Terrace where you can enjoy the air and look at the nice courtyard. 

Smart

For those that do not need a terrace and much space the apartment type „smart“ is right fit for. It’s the smallest apartment but offers the same features (SmartTV, fully equipped, cleaning service, private working desk, etc.).

Co Working Area

Right at the start I teased the Co working area at the ground floor. If you don’t want to work by yourself in your room, you can come down here and work in a big space with many other people, if they choose to do the same. There are different kind of chairs and couches, each with chargers and tables for you to work on. Everybody will find the best option for himself or herself in this area. Also there are small meeting spaces, if you have a meeting and don’t want to go into a cafe or fill out a big conference room with only a few people. 

From there you can go right to the outside area, where you have several options to sit and enjoy the sun or chill with friends right in the middle of the building. 

Basic

The last room I want to tell you about is the “basic” room. This is basically a hotel room, a significant feature of Joyn Zurich. In this room you have no kitchen area, like in most of hotel rooms, but you have a beautiful view over the city. The real eye-catcher though is the view on the roof. 

Fitness Area

The most important feature of Joyn Zürich for me is the fitness area. It doesn’t matter if you only want to do some cardio or if you want to do some heavy lifting: John Zürich has it all. From treadmills to dumbbells, you will find everything you need. 

We are almost through! The last thing is the garage below the building. It also has, like every part of Joyn Zurich, cool features: for example, the chargers for electric cars. 

I will live here for the next 1 1/2 months. I am pretty sure I will enjoy my stay. And maybe I will see one of you guys here soon! 

Here you will find the link for the official website of Joyn Zurich serviced living.

https://joyn-living.com/standorte/wohnen-auf-zeit-in-zuerich-joyn-zuerich/

Until the next time! Don’t forget to subscribe to my YouTube channel @FabianxArnold for workout videos, tutorials and vlogs. 

See you soon!

10 min – Military Workout for at home

Hey guys, another workout is coming your way! This time I wanted to show you a „military workout“ routine. It combines cardio with strength exercises, and it definitely will be challenging, but it also will be worth it at the end. You can add it to your workout routine as a high intense exercise to kill your fat!

Every exercise will be repeated several times within the course of the routine, but obviously I will only explain it once. 😀

Jumping Jacks: Start with high frequency jumping jacks, to get the heart going.

Burpees: Right after that go over to burpees. Jump down to a push up position, do a push up, get up, do a high jump and start over. Try to really get those movements into one flow. It is hard at first, but you will get used to it!

High Knees: To keep the intensity, switch to High knees. Remember: No pause between the exercises!

Mountain climbers: Now this is an exercise most people hate, but I love it! It really gets exhausting after a little while. Get into a push up position. But don’t do a push up – rather pull your knees alternately to your chest, as if you were running.

Punches: Throw some punches! But remember to move your feet. A boxer never stands still. Also lay your whole body into the punch.

Twist Jumps: Jump up and down and twist your hips. It sounds like a dance move and it kinda looks like it as well. 😀

Kick Throughs: They are pretty similar to mountain climbers. The difference is that you don’t pull your knees up to the chest, but kick your legs below your body through to the other side. Your right leg to the left and your left leg to the right.

Push Ups: Those almost feel like a relieve after those burpees, right?

Push Up Hold: Now hold yourself down in that position, arms tight to the body. It burns!

Plank Hold: Keep holding! Your body has to be a straight line. 

Squats Jumps: Now again something for your legs. They work just like normal squats, but when going up, you jump! Try to get a smooth movement here, similar to the burpees.

Side Plank on each side: Try to keep your body straight, it has to be one line, tense your whole body.

Jack Knife: Lay on the ground and stretch your body out. Now, while keeping your arms and legs straight, get them together in the middle.

Squat hold: Just like squats, but hold! Try to go deep.

Squat Twists: This is a mixture out of Jump Twists and Squat Jumps. Do the squat jump first, then switch to the right by pulling your right leg back and your left leg to the front, almost as in a deep lunge position in yoga. Then come back to the middle and after that to the left.

Plank up and downs: You thought plank was hard? Try going from a plank position to a push up position and back.

Walk up and down: Unleash the animal inside of you! Walk on your hands and feet up and down. Try to keep your body tense.

Lunge kicks: Last exercise! Do a deep lunge and kick out of it with your back leg!

And that’s it! Feeling exhausted? Good! With each time you will get used to it more and more, it will show. 😊

I hope you can make this workout part of your routine. For more workouts like this, hair style tutorials and vlogs visit my YouTube Channel @fabianxarnold. Take care and see you there!