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Anti-Stress

/ HIIT

Use our personal trainers and benefit from their knowledge

Warm-Up

1

5 min. on any cardio device

2 min. walk, 2 min. jogging, 1 min. walk

2

Arm circles

Forward-backward x 20

3

Arm swings

(hands at shoulder height) – forward-backward x 20.

4

Hip rotations

(hands on the hips) – x 10 in each direction

5

Lunges on the spot

Do 20 (10+10) shallow lunges with your hands on the hips.

6

Leg swings forward - backward + to the side

Put your hand against the wall and swing your opposite leg forward and backward x 10 in each direction. Then do the same with your leg swinging to the side.

7

Calf raises

Do 20 calf raises.

8

Running on the spot

Run on the spot for 30 s with variable intensity.

Training

1

PlyoBox / Box step up

1

repetitions* 25-50 per side
sets 1 break** 60s
Functional Symbol M12

2

Plank

2

repetitions* 1min
sets 1 break** 60s
Functional

3

Front Fly on Kinesis

3

repetitions* 40
sets 1 break** 60s
weight 1-3
Functional Symbol M1

4

SkillMill / Assault Air Runner

4

repetitions* 4x15s sprint+45s walk
sets 1 break** 60s
weight 0-2
Cardio Symbol C13

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

5

Leg Press

5

repetitions* 20
sets 1 break** 60s
weight small
Resistance machines Symbol R12

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

6

Abdominal Crunch

6

repetitions* max.
sets 1 break** 60s
weight small
Resistance machines Symbol R9

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

Remarks

Do the exercises dynamically. If you feel weak at some time, stop, take a breath and go on.

7

Chin assist / Dip-Chin Assist

7

repetitions* 15
sets 1 break** 60s
weight 70% of the body weight.
Resistance machines Symbol R25

8

Chest Press / Converging Chest Press

8

repetitions* 30
sets 1 break** 60s
weight small
Resistance machines Symbol R2

9

Core bag squat

9

repetitions* 30
sets 1 break** 0-60s
weight 5-20 kg
Functional Symbol M5

10

Bicycle crunch – lie on your back and pedal your legs in the air

10

repetitions* 1min
sets 1 break** 0-60s
Functional

* If a range is provided, a beginner should choose an easier option and gradually increase the intensity

** Beginners start with 60 s

Stretching

Stretching – maintain each position for 30-60 s motionless
until you feel relaxation in the stretched part of your body.
Make sure that you breathe deeply and rhythmically
during stretching (these exercises can be done directly
after the workout or at home as a separate workout but
preceded by a warm-up).

1

Calf

Put your foot on a step, then press your heel into the ground.

2

Rear thigh

Place your right foot directly in front of your left foot and bend your torso forward (touch your feet with your fingers).

3

Inner thigh

Stand with your feet astride (80% of the maximum stride). Then bend your torso to the ground.

4

Front thigh

Put your hand on the wall and grab your foot up towards your glute muscle. Keep your knee "stuck" to your other knee.

5

Chest

Find TRX (yellow and black tapes) in the functional zone, grasp the handles and stand in a lunge position with your arms spread to the side at shoulder height and your elbows slightly bent. Deepen the lunge position and leave your arms behind on stretched tapes (like a push-up).

6

Abdomen/Front tape

In the "seal" position (lying on your abdomen, lift your body up with your hands supported at the height of your face) and hold.

7

Buttocks

Sit with your legs extended straight – place your foot on the knee of your other leg. Then bend the straight knee and pull your foot towards you. Keep your whole foot flat on the floor.

Stretching – maintain each position for 30-60 s motionless
until you feel relaxation in the stretched part of your body.
Make sure that you breathe deeply and rhythmically
during stretching (these exercises can be done directly
after the workout or at home as a separate workout but
preceded by a warm-up).

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