DAY 1: STRENGTH TRAINING
Strength training includes physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
Strength training 1.2
DESCRIPTION
Warm-up, bodyweight squats, bodyweight lunge, half plank with alternating leg lift, hip lift with heel support, wide low squats - sumo squats, dynamic hip lifts, alternating shoulder tap in plank, slow half plank to low plank, alternating side plank, hollow body static hold, plank, cool-down.
HOW TO
Duration: 35 min
DAY 2: UPPER BODY
Push-ups are a fast and effective exercise for building upper body strength. When done with proper form, they can also strengthen the lower back and core.
EXERCISE 1/3
Modified knee push-up
DESCRIPTION
A modified push-up is still a good workout for the upper body. It helps you gradually increase your strength.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Standard push-up
DESCRIPTION
Traditional pushups are beneficial for building upper body strength. They work the triceps, chest, and shoulders.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Slow push-up
DESCRIPTION
This technique focuses on keeping your muscles under constant strain, forcing them to work harder, increasing muscle strength and growth.
HOW TO
SETS: 2-3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 3: INTERVAL TRAINING
Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity. It helps burn more calories and improve aerobic capacity.
EXERCISE 1/1
Interval training 1.1
DESCRIPTION
Warm-up, faster stationary sprint, plank, static squat, jumping jacks, push-ups, seal jacks, rocking squat, carioca quick step, cool-down.
HOW TO
Duration: 35 min
DAY 4: TOTAL BODY
If you're getting ready to shed some body fat, a full-body workout is a great starting point.
EXERCISE 1/3
Walking plank
DESCRIPTION
An advanced version of regular planks. This exercise strengthens your shoulders and core, including the glutes.
HOW TO
SETS: 2-3
REPEATS: 8-12
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Plank T-rotation
DESCRIPTION
The side plank rotation activates the deep abdominal muscles.
HOW TO
SETS: 2-3
REPEATS: 8-12
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Russian twist with feet on the ground
DESCRIPTION
The Russian twist with feet on the ground is a core body exercise that strengthens all parts of your abdominal muscles.
HOW TO
SETS: 3
REPEATS: 15-20
REST BETWEEN SETS: 30 sec
DAY 5: ENDURANCE TRAINING
Endurance exercise training exerts many positive effects on health, including improved metabolism and reduction of cardiovascular risks.
EXERCISE 1/1
Endurance training 1.1
DESCRIPTION
Warm-up, static wall squat, faster stationary sprint, mountain climber switch, dynamic hip lifts, jumping jacks, alternating forward lunge, plank, dead bug with arm and leg raises, push-ups in cat pose plank, cool-down.
HOW TO
Duration: 31 min
DAY 6: CORE TRAINING
A strong core will give you better balance, help you maintain good posture and prevent issues like lower back pain.
EXERCISE 1/1
Core training 1.1
DESCRIPTION
Warm-up, plank, hollow body static hold, alternating side plank, arm swings while sitting, mountain climber running, alternating supine arm/leg raise, boat seat, faster stationary sprint, boat seat - leg raise, cool-down.
HOW TO
Duration: 33 min
DAY 7: STATIC STRENGTH
These static exercises target key muscles and safely prepare you for more dynamic, explosive moves.
EXERCISE 1/3
Static leg raise
DESCRIPTION
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
HOW TO
SETS: 3
DURATION: 10-20 sec
REPEATS: 5-10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 2/3
Superman with lifted arms
DESCRIPTION
Get ready to fly with with this back- and core-strengthening classic.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Forearm (low) plank
DESCRIPTION
The pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.
HOW TO
SETS: 3
DURATION: 20 sec
REST BETWEEN SETS: 30 sec
DAY 8: STRENGTH TRAINING
Strength training includes physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
Strength training 1.2
DESCRIPTION
Warm-up, bodyweight squats, bodyweight lunge, half plank with alternating leg lift, hip lift with heel support, wide low squats - sumo squats, dynamic hip lifts, alternating shoulder tap in plank, slow half plank to low plank, alternating side plank, hollow body static hold, plank, cool-down.
HOW TO
Duration: 35 min
DAY 9: UPPER BODY
The push-up is a foundational bodyweight exercise for upper body strength and muscle mass.
EXERCISE 1/3
Pike push-up
DESCRIPTION
This exercise activates shoulder and upper back muscles.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Push-up hold and quick lift
DESCRIPTION
Slower push-ups with a hold encourage good form and muscle contraction throughout the full range of motion.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Wide-hands push-up
DESCRIPTION
Strengthens the upper body and core, with emphasis on the chest.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 10: INTERVAL TRAINING
Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity. It helps burn more calories and improve aerobic capacity.
EXERCISE 1/1
Interval training 1.2
DESCRIPTION
Warm-up, faster stationary sprint, plank, side to side hops, static squat, jumping jacks, push-ups, seal jacks, rocking squat, carioca quick step, cool-down.
HOW TO
Duration: 31 min
DAY 11: BODY CORE
A strong core helps keep a more upright and erect posture whether you're being active or just sitting at your desk.
EXERCISE 1/3
Forearm (low) plank
DESCRIPTION
The pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.
HOW TO
SETS: 3
DURATION: 20 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Russian twist
DESCRIPTION
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilisers (core muscles, primarily the obliques).
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
The dead bug
DESCRIPTION
The dead bug is an exercise designed to strengthen your core.
HOW TO
SETS: 3
REPEATS: 10
REST BETWEEN SETS: 30 sec
DAY 12: ENDURANCE TRAINING
Endurance exercise training exerts many positive effects on health, including improved metabolism and reduction of cardiovascular risks.
EXERCISE 1/1
Endurance training 2.1
DESCRIPTION
Warm-up, dynamic squats, punches, jumping jacks, hip lifts with heel support, hollow body with arm stretch, alternating backward lunge, Russian twist, plank, hollow body static hold, Russian twist torso rotation with lifted legs, cool-down.
HOW TO
Duration: 39 min
DAY 13: BODY BALANCE
Improved coordination during balance training will be transferred into better coordination in everyday life.
EXERCISE 1/3
Single-leg stance
DESCRIPTION
The single-leg stance is a very effective exercise for improving balance.
HOW TO
SETS: 3
REPEATS: 5-10 each leg
EXERCISE 2/3
Single leg balance reach
DESCRIPTION
Being able to stand comfortably on one leg is an important piece of the puzzle to staying injury-free.
HOW TO
SETS: 5
DURATION: 5-10 sec each leg
EXERCISE 3/3
Single-Leg RDL
DESCRIPTION
The Single-Leg RDL helps eliminate strength imbalances on the left and right sides of the body and improves lower-body stability.
HOW TO
SETS: 5
DURATION: 5-10 sec each leg
DAY 14: STATIC STRENGTH
These static exercises target key muscles and safely prepare you for more dynamic, explosive moves.
EXERCISE 1/3
Static leg raise
DESCRIPTION
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
HOW TO
SETS: 3
DURATION: 10-20 sec
REPEATS: 5-10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 2/3
Superman with lifted arms
DESCRIPTION
Get ready to fly with with this back- and core-strengthening classic.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Forearm (low) plank
DESCRIPTION
This pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.
HOW TO
SETS: 3
DURATION: 20 sec
REST BETWEEN SETS: 30 sec
DAY 15: STRENGTH TRAINING
Strength training involves the performance of physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
Strength training 2.1
DESCRIPTION
Warm-up, bodyweight squats, alternating backward lunge, slow half plank to low plank, single leg hip lifts, alternating half-kneeling position, arch body hold, slow half plank to low plank, lying down butterfly arm raises, cat pose with a push movement, cool-down.
HOW TO
Duration: 38 min
DAY 16: UPPER BODY
Push-ups are an effective cardiovascular exercise, supporting heart health and promoting the reduction of stored body fat.
EXERCISE 1/3
Blast off push-up
DESCRIPTION
This dynamic pushup variation challenges your core, shoulders, chest, and arms.
HOW TO
SETS: 2-3
REPEATS: 8-12
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Clap push-up
DESCRIPTION
Clapping push-ups require speed. They help increase muscle strength, power, and full-body awareness.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Negative push-up
DESCRIPTION
Negative push-up targets primarily the chest and to a lesser degree the abs, lower back, middle back, shoulders and triceps.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 17: INTERVAL TRAINING
Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity. It helps burn more calories and improve aerobic capacity.
EXERCISE 1/1
Interval training 2.1
DESCRIPTION
Warm-up, scissor run, rotational chops, lowering to elbows in cat pose plank, jumping jacks, static squat, fast low squat sprint, stationary sprint, in out squats, static bear hold, cool-down.
HOW TO
Duration: 31 min
DAY 18: TOTAL BODY
Full-body workouts are fantastic because they target multiple muscles simultaneously with every exercise.
EXERCISE 1/3
Mountain climber plank
DESCRIPTION
Mountain climbers work your upper and lower body as well as your core. It is the ultimate endurance, ab and cardio workout, all in one.
HOW TO
SETS: 3
REPEATS: 10-20
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Superman with lifted arms
DESCRIPTION
Get ready to fly with with this back- and core-strengthening classic.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Clap push-up
DESCRIPTION
Clapping push-ups require speed. They help increase muscle strength, power, and full-body awareness.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 19: ENDURANCE TRAINING
Endurance exercise training exerts many positive effects on health, including improved metabolism and reduction of cardiovascular risks.
EXERCISE 1/1
Endurance training 1.1
DESCRIPTION
Warm-up, static wall squat, faster stationary sprint, mountain climber switch, dynamic hip lifts, jumping jacks, alternating forward lunge, plank, dead bug with arm and leg raises, push-ups in cat pose plank, cool-down.
HOW TO
Duration: 31 min
DAY 20: CORE TRAINING
A strong core will improve balance, help you maintain good posture and avoid issues like lower back pain.
EXERCISE 1/1
Core training 1.1
DESCRIPTION
Warm-up, plank, hollow body static hold, alternating side plank, arm swings while sitting, mountain climber running, alternating supine arm/leg raise, boat seat, faster stationary sprint, boat seat - leg raise, cool-down.
HOW TO
Duration: 33 min
DAY 21: STATIC STRENGTH
These static exercises target key muscles and safely prepare you for more dynamic, explosive moves.
EXERCISE 1/3
Static leg raise
DESCRIPTION
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
HOW TO
SETS: 3
DURATION: 10-20 sec
REPEATS: 5-10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 2/3
Superman with lifted arms
DESCRIPTION
Get ready to fly with with this back- and core-strengthening classic.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec"
EXERCISE 3/3
Forearm (low) plank
DESCRIPTION
This pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.
HOW TO
SETS: 3
DURATION: 20 sec
REST BETWEEN SETS: 30 sec
DAY 22: STRENGTH TRAINING
Strength training includes physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
Strength training 2.1
DESCRIPTION
Warm-up, bodyweight squats, alternating backward lunge, slow half plank to low plank, single leg hip lifts, alternating half-kneeling position, arch body hold, slow half plank to low plank, lying down butterfly arm raises, cat pose with a push movement, cool-down.
HOW TO
Duration: 38 min
DAY 23: UPPER BODY
One of the most underrated benefits of doing push-ups is the stretch it provides to your biceps and back muscles.
EXERCISE 1/3
Bear push-up
DESCRIPTION
The bear push-up or anti-crawling push-up is one of the best push-up variations there is. It works your chest, shoulders, and triceps.
HOW TO
SETS: 2
REPEATS: 5
REST BETWEEN SETS: 30 sec
EXERCISE 2/3
Close grip push-up
DESCRIPTION
Arm muscles, triceps and chest muscles have to work harder.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Caterpillar push-up
DESCRIPTION
The caterpillar push-up will strengthen your chest, shoulders, triceps, core and low back all with one movement!
HOW TO
SETS: 2-3
REPEATS: 8-12
REST BETWEEN SETS: 30 sec
DAY 24: INTERVAL TRAINING
Strength training includes physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
Interval training 2.1
DESCRIPTION
Warm-up, scissor run, rotational chops, lowering to elbows in cat pose plank, jumping jacks, static squat, fast low squat sprint, stationary sprint, in out squats, static bear hold, cool-down.
HOW TO
Duration: 31 min
DAY 25: BODY CORE
Your core muscles play a huge role in everyday activities, from getting out of bed, to walking down the street... They literally help you stay upright!
EXERCISE 1/3
Static leg raise
DESCRIPTION
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
HOW TO
SETS: 3
DURATION: 10-20 sec
REPEATS: 5-10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 2/3
Knee plank with shoulder touch
DESCRIPTION
Planks are best known for working your core, but they engage more than 20 muscles.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/3
Cat pose knee lift
DESCRIPTION
This exercise is ideal for stabilising the spine and ribcage.
HOW TO
SETS: 2
REPEATS: 5
DURATION: 1-2 sec
DAY 26:CORE TRAINING
Strength training includes physical exercises which are designed to improve strength and endurance.
EXERCISE 1/1
CORE TRAINING 1.1
DESCRIPTION
Warm-up, plank, hollow body static hold, alternating side plank, arm swings while sitting, mountain climber running, alternating supine arm/leg raise, boat seat, faster stationary sprint, boat seat - leg raise, cool-down.
HOW TO
Duration: 33 min
DAY 27: BODY BALANCE
Balance is important for many activities we do every day, such as walking and going up and down the stairs.
EXERCISE 1/3
Single leg swap
DESCRIPTION
Single leg swap is an exercise that requires balance and coordination.
HOW TO
SETS: 3
REPEATS: 5
DURATION: 1-2 sec each leg
EXERCISE 2/3
Heel raise
DESCRIPTION
All the muscles in the body have to be balanced in order for our joints to work efficiently without risk for injury.
HOW TO
SETS: 3
REPEATS: 5-10 each leg
EXERCISE 3/3
Heel toe lifts
DESCRIPTION
Practicing going up on your toes and rocking back onto your heels improves ankle movement while strengthening muscles.
HOW TO
SETS: 3
REPEATS: 5-10 each leg
DAY 28: STATIC STRENGTH
These static exercises target key muscles and safely prepare you for more dynamic, explosive moves.
EXERCISE 1/3
Static leg raise
DESCRIPTION
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
HOW TO
SETS: 3
DURATION: 10-20 sec
REPEATS: 5-10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 2/3
Superman with lifted arms
DESCRIPTION
Get ready to fly with with this back- and core-strengthening classic.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec"
EXERCISE 3/3
Forearm (low) plank
DESCRIPTION
The pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength.
HOW TO
SETS: 3
DURATION: 20 sec
REST BETWEEN SETS: 30 sec
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