Full body workout: 2 rounds - body weight
“full body workout” without equipment - 2 rounds
Core muscle workout: 2 rounds - body weight
"abs workout" without equipment - 2 rounds
Core muscle workout: 2 x 2 rounds - work45sec/break15sec
12-minute "abs workout" with material.
Material: weight disc (5kg)
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds
"full body workout with equipment (barbell and barbell - m: 20-40kg; f: 10-20kg) - 3 rounds
Full body workout: 3 rounds - body weight
“full body workout” without equipment - 3 rounds
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds - body weight
“full body workout” without equipment - 3 rounds
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds - body weight
"full body workout" without equipment - 3 rounds
Full body workout: 3 rounds
"full body workout" with material - 5 exercises / 3 rounds.
Time limit (time cap): 25 minutes
Full body workout: 3 rounds
17-minute "full body workout" with equipment (2 dumbbells - m: 15-25kg/f: 10-15kg).
3 rounds - 5 exercises (max. repetitions) for 1 minute each - 1 minute break between rounds.
Core muscle workout: 3 rounds - body weight
"abs workout" without equipment - 7 exercises - 3 rounds
Core muscle workout: 3 rounds - body weight
"abs workout" without equipment - 3 rounds.
Variant: perform 3 series per exercise instead of 3 rounds.
Core muscle workout: 2 x 4 rounds
"abs workout" without material
Full body workout: 3 series - work45sec/break30sec
45-minute intensive "full body workout".
Material: rowing machine, horizontal bar, flat bench, elasticated rubber band, sling trainer, balance hemisphere, plyo box, weight plates (1, 2, 5, 10kg), dumbbells (2, 3, 15kg).
Full body workout: 4 rounds
"full body workout" with equipment (rowing machine and kettlebell m:16-24kg/f:8-12kg).
4 exercises (varying number of reps) / 4 rounds
Full body workout: 4 rounds
"full body workout" with equipment (skipping rope) - 4 rounds
Full body workout: 4 rounds - body weight
"full body workout" without equipment incl. running unit (4 rounds)
Full body workout: 4 rounds - body weight
"full body workout" without equipment - 4 rounds
Full body workout: 4 rounds - body weight
"full body workout" without equipment - 4 rounds
Full body workout: 4 rounds - body weight
"full body workout" without equipment - 3 exercises (one with varying number of repetitions) / 4 rounds
Full body workout: 8 rounds
"full body workout" with equipment (medicine ball, dumbbell, rowing machine) - 8 rounds