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clock-44-minutes

Reduction

/ Weight loss

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

Glute bridge

1

repetitions* 15
sets 2 break** 0-60s
Keep a core bag on your abdomen to increase the load
Functional

2

Plank

2

repetitions* 15-45s
sets 2 break** 0-60s
Functional

3

TRX / TRX squat

3

repetitions* 15
sets 2 break** 0-60s
Start with a slight body inclination out of the vertical, lean back to increase the load
Functional Symbol M10

4

Synchro / Elliptical Trainer Walk

4

repetitions* 2 min
sets 1 break** 0-60s
Cardio Symbol C3

Remarks

Intensity increases from workout to workout, increase the workout time once a week by 30s.

Remarks

Intensity increases from workout to workout, increase the workout time once a week by 30s.

5

Leg Curl

5

repetitions* 15
sets 2 break** 0-60 s
weight 10 increased by 2.5 once a week
Resistance Machines Symbol R14

6

Vertical Traction / Diverging Lat Pulldown

6

repetitions* 15
sets 2 break** 0-60s
weight 10 increased by 2.5 once a week
Resistance Machines Symbol R24

7

Shoulder Press / Converging Shoulder Press

7

repetitions* 15
sets 2 break** 0-60s
weight 10 increased by 2.5 once a week
Resistance Machines Symbol R4

8

Bike

8

repetitions* 2 min
sets 1 break** 0
Cardio Symbol C5

Remarks

Intensity increases from workout to workout, increase the workout time once a week by 30 s

Remarks

Intensity increases from workout to workout, increase the workout time once a week by 30 s

9

Low Row / Diverging Seated Row

9

repetitions* 15
sets 2 break** 0-60
weight 5 increased by 2.5 once a week
Resistance Machines Symbol R6

10

Crunches

10

repetitions* max.
sets 2 break** 0-60s
Functional

11

Chest Press / Converging Chest Press

11

repetitions* 15
sets 2 break** 0-60s
weight 5 increased by 2.5 once a week
Resistance Machines Symbol R2

12

Treadmill

12

repetitions* 10 min.
sets 1 break**
Quick walk/jog trot
Cardio Symbol C2

* 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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