Playlist
1) Schulter locker. Arme kreisen von vorne nach hinten und von hinten nach vorne. 2) Im Stand von links nach rechts drehen und einen Arm einklappen und den anderen öffnen. 3) Enger Stand und Knie in beide Richtungen kreisen. 4) Stand auf einem Bein und das andere Bein kreisen – danach Seite wechseln. 5) Kinn an die Brust und den Kopf von links nach rechts bewegen. Das Kinn bleibt immer angelegt während der Bewegung.
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
1) Einatmen und die Arme samt Blick nach oben richten. 2) Ausatmen und mit gestreckten Beinen nach unten gehen. 3) Dann nach vor arbeiten bis wir in der Kobra Position sind. Arme sind gestreckt und wir bilden ein Hohlkreuz. (Beine können ruhig abgelgt werden) |
4) In der Kobra Position nach links und danach nach rechts drehen. 5) Wir schieben uns zurück in die Downward Facing Dog Position (Rumpf soll zwischen die Arme geführt werden und die Beine sind gestreckt) und treten mit unseren Füßen hoch und runter. |
6) Rechtes Bein heben und über die Hüfte nach links aufdrehen 7) Rechtes Bein nach vorne neben die rechte Hand stellen (mit dem linken Arm am Boden abstützen). 8) Mit der rechten Hand und dem Rumpf eine Bewegung nach rechts oben einleiten. |
| (Der untere Rücken leitet den Befehl ein) 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
9) Dann wieder zurück schieben in die Downward Facing Dog Position-wieder treten. 10) Linkes Bein heben und über die Hüfte nach rechts aufdrehen 11) Linkes Bein nach vorne neben die linke Hand stellen (mit dem rechten Arm am Boden abstützen). |
| 12) Mit der linken Hand und dem Rumpf eine Bewegung nach links oben einleiten. (Der untere Rücken leitet den Befehl ein). 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
| 13) Dann wieder zurück schieben in die Downward Facing Dog Position- wieder treten. |
14) Jetzt vorschieben in die Kobra Position. Mit dem Kopf Richtung Matte senken und vorgehen bis wir im Hohlkreuz sind. 15) Jetzt Plank Position einnehmen und mit möglichst getreckten Körper/ Beinen aufstehen. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe unter die Langhantel und “spanne dich rein”. Greife die Langhantel links und rechts (Es soll ein Gefühl der Spannung entstehen). Senke dich hinunter bis deine Oberschenkel mindestens parallel zum Boden sind und stehe wieder auf. Dein Blick bleibt gerade auf einen Piunkt fixiert. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause.
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe unter die Langhantel und “spanne dich rein”. Greife die Langhantel links und rechts (Es soll ein Gefühl der Spannung entstehen). Senke dich hinunter bis deine Oberschenkel mindestens parallel zum Boden sind und stehe wieder auf. Dein Blick bleibt gerade auf einen Piunkt fixiert. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe unter die Langhantel und “spanne dich rein”. Greife die Langhantel links und rechts (Es soll ein Gefühl der Spannung entstehen). Senke dich hinunter bis deine Oberschenkel mindestens parallel zum Boden sind und stehe wieder auf. Dein Blick bleibt gerade auf einen Piunkt fixiert. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht gebiegt sein. Brust vorne heben.) Ellbögen und Kniee haben Kontakt. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht gebiegt sein. Brust vorne heben.) Ellbögen und Kniee haben Kontakt. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht gebiegt sein. Brust vorne heben.) Ellbögen und Kniee haben Kontakt. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Springe möglichst flott und abwechselnd in den Ausfallschritt nach hinten. Deine Oberschenkel bremsen den Sprung ab. Gerader Rücken. Die Belastung ist auf dem abgewinkelten Bein. Das Knie berührt nicht den Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Springe möglichst flott und abwechselnd in den Ausfallschritt nach hinten. Deine Oberschenkel bremsen den Sprung ab. Gerader Rücken. Die Belastung ist auf dem abgewinkelten Bein. Das Knie berührt nicht den Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Absolviere einen Air Squat, richte dich wieder auf und springe danach in der Ausgangsposition weg vom Boden. Beim Landen gehst du sofort wieder runter in die Hocke. Die Beine dienen als `Feder`. Rücken gerade und Körperspannung halten |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Absolviere einen Air Squat, richte dich wieder auf und springe danach in der Ausgangsposition weg vom Boden. Beim Landen gehst du sofort wieder runter in die Hocke. Die Beine dienen als `Feder`. Rücken gerade und Körperspannung halten |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Plank Position einehmen – Liegstütz Ausgangsstellung. Schulter und Handgelenk sind Parallel zum Boden. Gerader Rücken. Hintern leicht Anspannen und halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 2
C3) Legs
BB Squat. 3 x 11 reps. (30 – 40 sec. rest.)
DB Rumanian Deadlift 4 x 15 reps. (30 – 40 sec. rest.)
BB Deadlift 4 x 5 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Reverse Lunges 3 x 12 reps. (30 – 40 sec. rest.)
Jumping Lunges 2 x 22 reps. (30 – 40 sec. rest.)
Squat Jumps. 2 x 21 reps. (30 – 40 sec. rest.)
C4) Finisher
Side Plank Left 1 x 1 min. (No rest between.)
Side Plank Right 1 x 1 min. (No rest between.)
High Plank. 1 x 1 min. (No rest between.)
V-Ups 2 x 16 reps. (No rest between.)
Burpees 2 x 12 reps. (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”