DAY 1: Full-body Workout
Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30-45s rest in between.
Full-body Workout
During week 2, take 15 reps per exercise / 45 seconds when the exercise demands holding in one position.
During week 2, repeat every exercise in 3 rounds.
Aim to complete all the recommended reps with the best possible form. To make the workout harder, you can increase the number of sets and reps and/or decrease the rest time between the exercises. However, if you are a beginner, we do NOT recommend changing anything since the programme itself should be challenging enough.
Reps: 15/45
ROUNDS: 3
WARM-UP
DESCRIPTION
Before you start your training, take a few minutes to warm up your body.
Duration: 6:48 min
Exercise number 1: Pump squat
DESCRIPTION
Stand with your feet shoulder width appart and lower yourself into a squat. Then do ¼ of the repetition (pump) and then get up all the way. This counts as 1 repetition. Make sure you keep your back straight and your knees pointing out thowards your toes. If the exercise is easy, you can add a jump after the »pump«. Be carefull to land softly into a squat position so you dont put too much stress on your knees but rather on your thighs.
Reps: 10
Exercise number 2: Wall-sit
DESCRIPTION
Lean on the wall and lower yourself into a sitting position with your heels under your kness. Try to hold this position with your thighs and keep your back straight against the wall. Make sure to push up with your feet, not back into the wall.
Reps: 30s
Exercise number 3: In & Out Pushup
DESCRIPTION
Get into a pushup position with your hands underneath your shoulders. Start with a narrow pushup with elbows close to the body, then transition into a wide pushup with elbows going out and repeat. Make sure not to lower the back during the movement and also try to position your chest between your arms when lowering.
Reps: 10
Exercise number 4: Lateral pulldown
DESCRIPTION
Lay on your stomach with arms extended in front of you and grab a small towel in a overgrip position. Try to pull the towel appart as hard as possible then bring your chest off the floor and pull your elbows to the side of your body. You should feel a strong contraction of the back muscles. It's important to pull the towel appart during the whole movement, however you can rest at the starting postition. Make sure you don't flex the lower back too much, try lifting up (extending) more than going back (flexing).
Reps: 10
Exercise number 5: Shoulder Press
DESCRIPTION
Get into a pushup position, then push your hips up and form sort of like an -A figure. You should feel a little stretch in your hamstrings (back thighs) which you can control with bending your knees. Then lower your head between your arms and push back with your shoulders. Make sure not to push your elbows out, but try to keep them at an 45° angle.
Exercise number 6: Standing horizontal pull
DESCRIPTION
Stand firmly on the ground and grab a towel in a overhand position. Raise your hands infront of the body and pull the towel appart as much as possible. Brace your core, pull your elbows back and squeeze your shoulder blades together. Make sure you don't flex your lower back during the movement and try to imagine there is a paper between your shoulder blades and you need to squeeze it.
Reps: 10
Exercise number 7: Biceps curl
DESCRIPTION
Stand with your feet about shoulder width appart and grab a towel in a undergrip position. Pull the towel appart as hard as you can and flex your elbows. Imagine touching your shoulder with your pinky. Try to pull the towel appart during lowering phase as well. Make sure to brace your core so you don't flex your lower back.
Reps: 10
Exercise number 8: Dips
DESCRIPTION
Sit on a chair, bench, couch… and put your hand beside your body. Then step forward with bended knees so your back is almost touching the bench. Pull your shoulder back and its important to try and keep them there during the whole movement. Then lower yourself by pushing your elbows back so they reach 90° angle. Then flex your triceps and extend your elbows.
Reps: 10
Exercise number 9: Side plan with hip extension
DESCRIPTION
Lay on your side with the bottom knee flexed and your elbow underneath your shoulder. Then extend and lift up your hips so they are in the same line as your shoulder and knee. Extend your top leg and try to hold this position. You should feel your side abs and your hips.
Reps: 2x 30sec
DAY 2: HIIT Workout
HIIT Workout
HIIT workout is done in a circular fashion where you complete one exercise, rest then move to the next one. The difference from the "Full-Body Workout" is that the workout is much shorter but also more intense. Each week the work and rest time is increased so pay attention to the changes becasue they make a big difference.
During week 2 repeat the exercise for 25 second, rest 25 seconds and then continue with the next exercise.
During week 2 go through all exercises in 3 rounds.
WARM-UP
DESCRIPTION
Before you start your training, take a few minutes to warm up your body.
Duration: 6:48 min
Exercise 1: V-hold
DESCRIPTION
Sit on the floor with your knees bend. Then bring your feet of the ground and lift your hand besides your knees, now try to hold this position. You should feel your abs and core contracting. If you feel any back pain or contraction, lower one of your legs! If the exercise is easy, you can extend your leg which will make the exercise more challanging.
Duration: 20 sec
Exercise 2: Iron butterflies
DESCRIPTION
Lay on your back with your legs extended and your arm to the sides. Bring your knees thowards your chest and sit up at the same time, trying to hug the legs. Try not to acctualy hug the knees since it makes the top position much easier.
Duration: 20 sec
Exercise 3: Bear jumps
DESCRIPTION
Get into a quadruped position (on all 4) with your hands underneath your shoulder. Then lift up your knees and start jumping from side to side. Make sure to keep your core and abs thight and try to land softly with your feet.
Exercise 4: Heel touches
DESCRIPTION
Lay on your back and bend your knees. Position your feet as far as possible, but do so you can still touch the heels with your hands. Then lift up your shoulder blades from the floor (crunch up) and move side to side and touch the heels. You should feel a burning type of pain in the muscles.
Exercise 5: Hip raises
DESCRIPTION
Lay on your back and extend your legs thowards the cealing. Put your arms under your hips and try to touch the cealing with your toes. Try to move down as slowly as possible which is where you should feel a lot of lower abdominal contraction.
Exercise 6: Bycicles
DESCRIPTION
Lay on your back and put your hands behind your head. Then lift your shoulder blades from the floor and bring one knee thowards your chest and try to touch the knee with your opposite elbow. Then repeat on the other side doing a sea-saw motion with your legs. Make sure your shoulder are off the ground and try to extend the leg fully during the movement.
DAY 3: Cardio Time
This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 3 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.
The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!
DAY 4: Full-body Workout
Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30s rest in between.
Full-body Workout
In week 2 you take 15 reps per exercise / 45 seconds when the exercise demands holding in one position.
In week 2 you should repeat all exercieses in 3 rounds.
Aim to complete all the recommended reps with the best possible form. To make the workout harder you can increase how many sets and reps you do, or you can also decrease the rest time between the exercises. However if you are a beginner we do NOT recommend changing anything, since the program it self should be challanging enough.
Reps: 15/45
ROUNDS: 3
WARM-UP
DESCRIPTION
Before you start your training, take a few minutes to warm up your body.
Duration: 6:48 min
Exercise number 1: Pump squat
DESCRIPTION
Stand with your feet shoulder width appart and lower yourself into a squat. Then do ¼ of the repetition (pump) and then get up all the way. This counts as 1 repetition. Make sure you keep your back straight and your knees pointing out thowards your toes. If the exercise is easy, you can add a jump after the »pump«. Be carefull to land softly into a squat position so you dont put too much stress on your knees but rather on your thighs.
Reps: 10
Exercise number 2: Wall-sit
DESCRIPTION
Lean on the wall and lower yourself into a sitting position with your heels under your kness. Try to hold this position with your thighs and keep your back straight against the wall. Make sure to push up with your feet, not back into the wall.
Reps: 30s
Exercise number 3: In & Out Pushup
DESCRIPTION
Get into a pushup position with your hands underneath your shoulders. Start with a narrow pushup with elbows close to the body, then transition into a wide pushup with elbows going out and repeat. Make sure not to lower the back during the movement and also try to position your chest between your arms when lowering.
Reps: 10
Exercise number 4: Lateral pulldown
DESCRIPTION
Lay on your stomach with arms extended in front of you and grab a small towel in a overgrip position. Try to pull the towel appart as hard as possible then bring your chest off the floor and pull your elbows to the side of your body. You should feel a strong contraction of the back muscles. It's important to pull the towel appart during the whole movement, however you can rest at the starting postition. Make sure you don't flex the lower back too much, try lifting up (extending) more than going back (flexing).
Reps: 10
Exercise number 5: Shoulder Press
DESCRIPTION
Get into a pushup position, then push your hips up and form sort of like an -A figure. You should feel a little stretch in your hamstrings (back thighs) which you can control with bending your knees. Then lower your head between your arms and push back with your shoulders. Make sure not to push your elbows out, but try to keep them at an 45° angle.
Exercise number 6: Standing horizontal pull
DESCRIPTION
Stand firmly on the ground and grab a towel in a overhand position. Raise your hands infront of the body and pull the towel appart as much as possible. Brace your core, pull your elbows back and squeeze your shoulder blades together. Make sure you don't flex your lower back during the movement and try to imagine there is a paper between your shoulder blades and you need to squeeze it.
Reps: 10
Exercise number 7: Biceps curl
DESCRIPTION
Stand with your feet about shoulder width appart and grab a towel in a undergrip position. Pull the towel appart as hard as you can and flex your elbows. Imagine touching your shoulder with your pinky. Try to pull the towel appart during lowering phase as well. Make sure to brace your core so you don't flex your lower back.
Reps: 10
Exercise number 8: Dips
DESCRIPTION
Sit on a chair, bench, couch… and put your hand beside your body. Then step forward with bended knees so your back is almost touching the bench. Pull your shoulder back and its important to try and keep them there during the whole movement. Then lower yourself by pushing your elbows back so they reach 90° angle. Then flex your triceps and extend your elbows.
Reps: 10
Exercise number 9: Side plan with hip extension
DESCRIPTION
Lay on your side with the bottom knee flexed and your elbow underneath your shoulder. Then extend and lift up your hips so they are in the same line as your shoulder and knee. Extend your top leg and try to hold this position. You should feel your side abs and your hips.
Reps: 2x 30sec
DAY 5: HIIT Workout
HIIT Workout
HIIT workout is done in a circular fashion where you complete one exercise, rest then move to the next one. The difference from the "Full-Body Workout" is that the workout is much shorter but also more intense. Each week the work and rest time is increased so pay attention to the changes becasue they make a big difference.
During week 2 repeat the exercise for 25 second, rest 25 seconds and then continue with the next exercise.
During week 2 go through all exercises in 3 rounds.
WARM-UP
DESCRIPTION
Before you start your training, take a few minutes to warm up your body.
Duration: 6:48 min
Exercise 1: V-hold
DESCRIPTION
Sit on the floor with your knees bend. Then bring your feet of the ground and lift your hand besides your knees, now try to hold this position. You should feel your abs and core contracting. If you feel any back pain or contraction, lower one of your legs! If the exercise is easy, you can extend your leg which will make the exercise more challanging.
Duration: 20 sec
Exercise 2: Iron butterflies
DESCRIPTION
Lay on your back with your legs extended and your arm to the sides. Bring your knees thowards your chest and sit up at the same time, trying to hug the legs. Try not to acctualy hug the knees since it makes the top position much easier.
Duration: 20 sec
Exercise 3: Bear jumps
DESCRIPTION
Get into a quadruped position (on all 4) with your hands underneath your shoulder. Then lift up your knees and start jumping from side to side. Make sure to keep your core and abs thight and try to land softly with your feet.
Exercise 4: Heel touches
DESCRIPTION
Lay on your back and bend your knees. Position your feet as far as possible, but do so you can still touch the heels with your hands. Then lift up your shoulder blades from the floor (crunch up) and move side to side and touch the heels. You should feel a burning type of pain in the muscles.
Exercise 5: Hip raises
DESCRIPTION
Lay on your back and extend your legs thowards the cealing. Put your arms under your hips and try to touch the cealing with your toes. Try to move down as slowly as possible which is where you should feel a lot of lower abdominal contraction.
Exercise 6: Bycicles
DESCRIPTION
Lay on your back and put your hands behind your head. Then lift your shoulder blades from the floor and bring one knee thowards your chest and try to touch the knee with your opposite elbow. Then repeat on the other side doing a sea-saw motion with your legs. Make sure your shoulder are off the ground and try to extend the leg fully during the movement.
DAY 6: Cardio Time
This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 6 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.
The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!
DAY 7: Rest day
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