General training principles
Lower body workout: 1 round - body weigth
"lower body workout" without material for time
Lower body workout: 4 rounds - body weight
"lower body workout" without material (possibly treadmill) - 4 rounds
Lower body workout: 5 rounds - body weight
20-minute "bodyweight workout" (without equipment) for the lower body.
5 rounds: 3-minute time slot for completing the 4 exercises (3-minute window) - last exercise max. reps in the remaining time; 1-minute break between rounds.
Lower body workout: EMOM 15min - body weight
15-minute "lower body workout" without equipment.
EMOM: every minute on the minute (perform a fixed number of repetitions of 4 exercises at the beginning of a minute, the remaining seconds of the minute are for recovery).
Lower body workout: EMOM 20min - body weight
20-minute "lower body workout" without equipment.
EMOM: every minute on the minute (perform a set number of repetitions of an exercise at the beginning of a minute, the remaining seconds of the minute are for recovery).
Lower body workout:10 rounds - body weight
"lower body workout" without equipment - 10 rounds - 2 exercises in alternation (squats with different number of reps and 100m running).
Time limit (time cap): 45 minutes.
Lower/center body workout: 2 rounds
"lower body&abs workout" with material (plyo box) - 2 rounds
Lower/center body workout: 5 rounds
"lower body&abs workout" with material (plyo box or bench) - 5 rounds
Lower/center body workout: 5 rounds
"lower body&abs workout" without material incl. running unit (5 rounds)
Lower/upper body workout: 10 rounds
"upper&lower body workout" with material - 4 exercises / 10 rounds.
Material: horizontal bar (pull ups), possibly treadmill.
Lower/upper body workout: 30 rounds
"upper&lower body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).
Lower/upper body workout: 5 rounds
"upper&lower body workout" with material - 4 exercises / 5 rounds.
Material: skipping rope.
Lower/upper body workout: 5 rounds - body weight
2 "body weight" exercises (without material) in alternation - for time
Lower/upper body workout: 8 rounds
"upper&lower body workout" with material - 5 exercises / 8 rounds - 90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill
Lower/upper body workout: AMRAP 20min
20-minute "upper&lower body workout" with equipment (horizontal bar).
3 exercises ("CINDY") - AMRAP: as many rounds as possible in 20 minutes.
Lower/upper body workout: EMOM 15min - body weight
15-minute "upper&lower body workout" without equipment.
EMOM: every minute on the minute (perform a fixed number of repetitions of an exercise at the beginning of a minute, the remaining seconds of the minute are for recovery).
Methodical tips for strength training in the fitness room
QR code: strength exercises - prg. J-4-5-6
Strengthening exercises with aids
QR Codes: Kraft Circuit (outdoor) - Prg. 1-2-3-6-8-9
Kraft-Circuit mit einfachen Mitteln
QR codes: strength circuit (indoor) - prg. 1-2-3-7-8-9
Kraft-Circuit mit Einsatz von Geräten / mit einfachen Mitteln
QR codes: strength exercises - prg. A-H
Strengthening exercises without aids (own body weight)
QR codes: strength exercises - prg. M1-5
Strengthening exercises with the mini-band