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Endurance

/ Endurance

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

Plank

1

repetitions* max.
sets 1 break**
Functional

2

PlyoBox / Box step up

2

repetitions* 20+20
sets 1 break**
Functional Symbol M12

3

Low Row / Diverging Seated Row

3

repetitions* 25-30
sets 1 break**
weight 5 increased by 5 once every 2 weeks
Resistance Machines Symbol R6

4

SkillMill / Assault Air Runner

4

repetitions* 5 min.
sets 1 break**
Dynamic walk
Cardio Symbol C13

5

Abdominal Crunch

5

repetitions* 30-50
sets 1 break**
weight 5 increased by 5 once every 2 weeks
Resistance Machines Symbol R9

6

Delts Machine / Lateral Raise

6

repetitions* 20-30
sets 1 break**
weight 10 increased by 5 once every 2 weeks
Resistance Machines Symbol R3

7

Chin Assist / Dip - Chin Assist

7

repetitions* 25-30
sets 1 break**
Deduct 10 kg from your weight and set the resulting load
Resistance Machines Symbol R25

8

Bike

8

repetitions* 5 min.
sets 1 break**
Keep a dynamic pace
Cardio Symbol C6

9

Side plank

9

repetitions* 10-60s each side
sets 1 break**
Functional

10

Calf raise exercise on a step

10

repetitions* 30-60
sets 1 break**
Functional

Remarks

Front 1/3 of your foot on a step

Remarks

Front 1/3 of your foot on a step

11

Chest Press / Converging Chest Press

11

repetitions* 25-30
sets 1 break**
weight 10 increased by 5 once every 2 weeks
Resistance Machines Symbol R2

12

Treadmill

12

repetitions* 5 min.
sets 1 break**
Quick walk/jog trot
Cardio Symbol C2

13

Glute Bridge

13

repetitions* 30-60
sets 1 break**
Functional

14

Leg Press

14

repetitions* 20-30
sets 1 break**
weight 10 increased by 10 once every 2 weeks
Resistance Machines Symbol R12

15

Incline Chest Press

15

repetitions* 25-30
sets 1 break**
weight 10 increased by 5 once every 2 weeks
Free Weights Symbol P2

16

Synchro / Elliptical Trainer

16

repetitions* max
sets 1 break**
Any pace kept as long as you can
Cardio Symbol C3

* 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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