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clock-36-minutes

Fitness

/ Full body workout

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

TRX / TRX squat

1

repetitions* 10-15
sets 3 break** 60s
Start with a slight body inclination out of the vertical, lean back to increase the load.
Functional Symbol M10

2

Lat Machine / Lat Pulldown

2

repetitions* 10-15
sets 3 break** 60s
weight 5 increased by 2.5 once a week
Resistance machines Symbol R5

3

Leg Curl

3

repetitions* 10-15
sets 3 break** 60s
weight 10 increased by 2.5 once a week
Resistance machines Symbol R14

4

Leg Extension

4

repetitions* 10-15
sets 3 break** 60s
weight 10 increased by 2.5 once a week
Resistance machines Symbol R13

5

Triceps pushdown

5

repetitions* 10-15
sets 3 break** 60s
weight 5 increased by 2.5 once a week
Free weights Symbol F17

6

Lateral Raise Dumbbells

6

repetitions* 10-15
sets 3 break** 60s
Pick small dumbbells and increase the load until the set ceases to cause breath holding.
Free weights Symbol F13

7

Chin assist / Dip-Chin Assist

7

repetitions* 10-15
sets 3 break** 60s
Deduct 10 kg from you weight and set such load.
Resistance machines Symbol R25

8

Barbell Shoulder Press

8

repetitions* 10-15
break** 60s
Start with an empty fitness bar and increase the load once a week.
Free weights Symbol F14

* 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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