Playlist
1) Schulter locker. Arme kreisen von vorne nach hinten und von hinten nach vorne. 2) Im Stand von links nach rechts drehen und einen Arm einklappen und den anderen öffnen. 3) Enger Stand und Knie in beide Richtungen kreisen. 4) Stand auf einem Bein und das andere Bein kreisen – danach Seite wechseln. 5) Kinn an die Brust und den Kopf von links nach rechts bewegen. Das Kinn bleibt immer angelegt während der Bewegung.
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
1) Einatmen und die Arme samt Blick nach oben richten. 2) Ausatmen und mit gestreckten Beinen nach unten gehen. 3) Dann nach vor arbeiten bis wir in der Kobra Position sind. Arme sind gestreckt und wir bilden ein Hohlkreuz. (Beine können ruhig abgelgt werden) |
4) In der Kobra Position nach links und danach nach rechts drehen. 5) Wir schieben uns zurück in die Downward Facing Dog Position (Rumpf soll zwischen die Arme geführt werden und die Beine sind gestreckt) und treten mit unseren Füßen hoch und runter. |
6) Rechtes Bein heben und über die Hüfte nach links aufdrehen 7) Rechtes Bein nach vorne neben die rechte Hand stellen (mit dem linken Arm am Boden abstützen). 8) Mit der rechten Hand und dem Rumpf eine Bewegung nach rechts oben einleiten. |
| (Der untere Rücken leitet den Befehl ein) 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
9) Dann wieder zurück schieben in die Downward Facing Dog Position-wieder treten. 10) Linkes Bein heben und über die Hüfte nach rechts aufdrehen 11) Linkes Bein nach vorne neben die linke Hand stellen (mit dem rechten Arm am Boden abstützen). |
| 12) Mit der linken Hand und dem Rumpf eine Bewegung nach links oben einleiten. (Der untere Rücken leitet den Befehl ein). 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
| 13) Dann wieder zurück schieben in die Downward Facing Dog Position- wieder treten. |
14) Jetzt vorschieben in die Kobra Position. Mit dem Kopf Richtung Matte senken und vorgehen bis wir im Hohlkreuz sind. 15) Jetzt Plank Position einnehmen und mit möglichst getreckten Körper/ Beinen aufstehen. |
Week 05 – 08: Own Bodyweight / Split Program
- A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich bei der Bank ab. Oberkörper bleibt bei der Ausführung gerade. Beine strecken. Oberkörper absenken und die Ellenbögen wandern nach hinten raus. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich bei der Bank ab. Oberkörper bleibt bei der Ausführung gerade. Beine strecken. Oberkörper absenken und die Ellenbögen wandern nach hinten raus. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich bei der Bank ab. Oberkörper bleibt bei der Ausführung gerade. Beine strecken. Oberkörper absenken und die Ellenbögen wandern nach hinten raus. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Körperzentrum leicht anspannen. Ellenbögen bleiben vorne. Dann den Curl mit dem Band ausführen. Nicht wippen. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Körperzentrum leicht anspannen. Ellenbögen bleiben vorne. Dann den Curl mit dem Band ausführen. Nicht wippen. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Körperzentrum leicht anspannen. Ellenbögen bleiben vorne. Dann den Curl mit dem Band ausführen. Nicht wippen. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtg ist die Körperspannung. Als Anfänger die Übung auf den Knien durchführen. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtg ist die Körperspannung. Als Anfänger die Übung auf den Knien durchführen. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Bauchlage. Oberschenkel und Rumpf möglichst weit weg vom Boden. Arme strecken und die Position halten. Halte die Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Bauchlage. Oberschenkel und Rumpf möglichst weit weg vom Boden. Arme strecken und die Position halten. Halte die Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Bauchlage. Oberschenkel und Rumpf möglichst weit weg vom Boden. Arme strecken und die Position halten. Halte die Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Springe/Gehe in die Plank Position und springe danach wieder vor. Körperspannung halten. Aufrichten. Hier keinen Strecksprung absolvieren. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Springe/Gehe in die Plank Position und springe danach wieder vor. Körperspannung halten. Aufrichten. Hier keinen Strecksprung absolvieren. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| 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 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| 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 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich nach vor. Wichtig: Ein gerader Rücken. Hebe die Brust im vorgebeugten Stand etwas, dies führt dazu, dass dein unterer Rücken gerade bleibt. Zieh das Band im vorgebeugten Stand zur Körpermitte |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich nach vor. Wichtig: Ein gerader Rücken. Hebe die Brust im vorgebeugten Stand etwas, dies führt dazu, dass dein unterer Rücken gerade bleibt. Zieh das Band im vorgebeugten Stand zur Körpermitte |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Machen Sie eine Pause
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die Plank Position. Die Knie und Beine bewegen sich in Richtung Arme. Körperspannung halten und möglichst flott arbeiten. Darauf achten, dass der Oberkörper möglichst gerade bleibt |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
|
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die Plank Position. Die Knie und Beine bewegen sich in Richtung Arme. Körperspannung halten und möglichst flott arbeiten. Darauf achten, dass der Oberkörper möglichst gerade bleibt |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe in die Plank Position. Die Knie und Beine bewegen sich in Richtung Arme. Körperspannung halten und möglichst flott arbeiten. Darauf achten, dass der Oberkörper möglichst gerade bleibt |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
Week 05 – 08: Own Bodyweight / Split Program
A) Preparation: Brain
Mental Strength – Die 4 Punkt Atmung
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
Dips Bench 3 x 14 reps. (30 – 40 sec. rest.)
Bizeps Curls Resistance Band. 3 x 15 reps. (30 – 40 sec. rest.)
Push Ups. 2 x 12 reps. (30 – 40 sec. rest.)
Superman Holding 3 x 1 min. (20 sec. rest.)
Down Ups. 2 x 18 reps. (30 – 40 sec. rest.)
Low Plank. 2 x 1 min. (20 sec. rest.)
Push Ups Resistance Band 2 x 15 reps. (30 – 40 sec. rest.)
Side Plank Left 2 x 1 min. (20 sec. rest.)
Side Plank Right 2 x 1 min. (20 sec. rest.)
C2) Finisher
30 Mountain Climbers / 16 V-Ups / 12 Burpees 4 rounds (no rest between)
Cool Down: Stretching and Breathing Technique
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You switch between Day 1 and Day 2.
Four training days a week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”