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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir beide Hanteln. Beuge dich nach vorne bis dein Oberkörper parallel zum Boden ist. Gerader Rücken Dein Rücken darf an keiner Stelle eingerundet sein. Hebe in der gebeugten Position leicht deine Brust. Ziehe beide Hanteln gleichzeitig zur Körpermitte. Körperspannung halten. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir beide Hanteln. Beuge dich nach vorne bis dein Oberkörper parallel zum Boden ist. Gerader Rücken Dein Rücken darf an keiner Stelle eingerundet sein. Hebe in der gebeugten Position leicht deine Brust. Ziehe beide Hanteln gleichzeitig zur Körpermitte. Körperspannung halten. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir beide Hanteln. Beuge dich nach vorne bis dein Oberkörper parallel zum Boden ist. Gerader Rücken Dein Rücken darf an keiner Stelle eingerundet sein. Hebe in der gebeugten Position leicht deine Brust. Ziehe beide Hanteln gleichzeitig zur Körpermitte. Körperspannung halten. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir eine Kurzhantel mit beiden Händen. Nimm sie links und rechts und halte sie stabil. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hantel hebst und wiede zurück führst. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir eine Kurzhantel mit beiden Händen. Nimm sie links und rechts und halte sie stabil. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hantel hebst und wiede zurück führst. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
|
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Low Plank Position einnehmen. Stütze dich auf den Unterarmen ab und halte die Position. Schulter und Ellenbögen sind parallel. Gerader Rücken. Hintern leicht Anspannen und halten. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Plank Position einehmen – Liegstütz Ausgangsstellung. Schulter und Handgelenk sind Parallel zum Boden. Gerader Rücken. Hintern leicht Anspannen und halten. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir eine Kettlebell. Gerader Rücken ist wichtig. Beuge dich in einer dynamischen Bewegung vor Dein Rumpf beugt sich vor und dein Hintern wird gerade nach hinten rausgestreckt. Die Kettlbell bekommt den Schwung von deiner Hüfte. Wenn du stehst spanne den Hintern an. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir eine Kettlebell. Gerader Rücken ist wichtig. Beuge dich in einer dynamischen Bewegung vor Dein Rumpf beugt sich vor und dein Hintern wird gerade nach hinten rausgestreckt. Die Kettlbell bekommt den Schwung von deiner Hüfte. Wenn du stehst spanne den Hintern an. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Schnapp dir eine Kettlebell. Gerader Rücken ist wichtig. Beuge dich in einer dynamischen Bewegung vor Dein Rumpf beugt sich vor und dein Hintern wird gerade nach hinten rausgestreckt. Die Kettlbell bekommt den Schwung von deiner Hüfte. Wenn du stehst spanne den Hintern an. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Machen Sie eine Pause
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Schnapp dir eine Kurzhantel. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Schnapp dir eine Kurzhantel. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Schnapp dir eine Kurzhantel. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtig ist die Körperspannung. Als Anfänger die Übung auf den Knie durchführen. |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “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 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”
| Schnapp dir eine Kurzhantel. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 09 – 12: Dumbbells Only / High Intense Functional Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
DB Row Double 3 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
Push Ups. 3 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Shoulder Press 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Low Plank 1 x 1 min. (20 sec. rest.)
High Plank. 1 x 1 min. (20 sec. rest.)
C2)
20 KB Swing / 12 Burpees 3 rounds (No rest between.)
C3) AMRAP
Time: 12 min.:
I: 12 DB Goblet Squat + 15 DB Rumanian Deadlift + 12 Push Ups + 16 V-Ups + 12 Burpees
C4) Finisher:
4 km run
Cool Down: Stretching and breathing technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole plan to reach your goals.
C4) is optional. You can always go for a run. “Attack your own weakness”