Sample lessons (202)
Training: full body
Number of exercises
9
Duration (mm:ss)
25:00
Topic description
"full body workout" without equipment - 3 rounds
Training: full body
Number of exercises
4
Duration (mm:ss)
20:00
Topic description
"full body workout" without equipment incl. running unit (4 rounds)
Training: full body
Number of exercises
4
Duration (mm:ss)
15:00
Topic description
15-minute "full body workout" with equipment (plyo box)
4 exercises - AMRAP: as many rounds as possible in 15 minutes
Training: full body
Number of exercises
6
Duration (mm:ss)
42:00
Topic description
"full body workout" without equipment (4 exercises - 10 rounds)
Training: full body - fitness room
Number of exercises
35
Duration (mm:ss)
90:00
Topic description
"full body workout" on machines
10 exercises (4x centre body/3x lower body/3x upper body), 3 series each
Training: full body (part 1)
Number of exercises
9
Duration (mm:ss)
10:00
Topic description
7-minute "full body workout" without material
Training: full body (part 1/2)
Number of exercises
30
Duration (mm:ss)
25:00
Topic description
15-minute "full body workout" with material.
Material: balance hemisphere, elasticated rubber band, weight disc (10kg), dumbbell (15kg), medicine ball
Training: full body (part 2)
Number of exercises
20
Duration (mm:ss)
15:00
Topic description
7-minute "full body workout" with material.
Material: balance hemisphere, elasticated rubber band, weight disc (10kg), dumbbell (15kg), medicine ball
Training: lower body
Number of exercises
4
Duration (mm:ss)
15:00
Topic description
15-minute "lower body workout" without equipment.
EMOM: every minute on the minute (perform a set number of repetitions of 4 exercises at the beginning of a minute, the remaining seconds of the minute are for recovery).
Training: lower body
Number of exercises
8
Duration (mm:ss)
15:15
Topic description
"lower body workout" without material for time (for time)
Training: lower body
Number of exercises
4
Duration (mm:ss)
34:40
Topic description
"lower body workout" without material (possibly treadmill) - 4 rounds
Training: lower body
Number of exercises
16
Duration (mm:ss)
12:00
Topic description
Plyometric HIIT workout without equipment.
Speed/vertical jump training.
Training: lower body
Number of exercises
20
Duration (mm:ss)
37:40
Topic description
"lower body workout" without equipment for time.
10 rounds - 2 exercises in alternation (squats with different number of reps and 100m running)
Time limit (time cap) 45 minutes
Training: lower body
Number of exercises
10
Duration (mm:ss)
30:00
Topic description
"lower body workout" without material for time (for time)
Training: lower body
Number of exercises
9
Duration (mm:ss)
20:35
Topic description
"lower body workout" without material for time
Training: lower body
Number of exercises
8
Duration (mm:ss)
20:00
Topic description
20-minute "lower body workout" without equipment.
EMOM: every minute on the minute (at the beginning of a minute, perform a set number of repetitions of an exercise; the remaining seconds of the minute are for rest).
Training: lower body
Number of exercises
13
Duration (mm:ss)
23:00
Topic description
20-minute "body weight 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.
Training: lower/center body
Number of exercises
8
Duration (mm:ss)
22:00
Topic description
"lower body&abs-workout" with equipment (plyo box) - 2 rounds
Training: lower/center body
Number of exercises
3
Duration (mm:ss)
20:00
Topic description
"lower body&abs-workout" with material (plyo box or bench) - 5 rounds
Training: lower/center body
Number of exercises
4
Duration (mm:ss)
26:40
Topic description
"lower body&abs-workout" without material incl. running unit (5 rounds)
Training: lower/upper body
Number of exercises
4
Duration (mm:ss)
26:40
Topic description
"upper&lower body workout" with material.
4 exercises / 5 rounds
Material: skipping rope
Training: lower/upper body
Number of exercises
3
Duration (mm:ss)
15:00
Topic description
15-minute "upper&lower body workout" without material.
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).
Training: lower/upper body
Number of exercises
4
Duration (mm:ss)
20:50
Topic description
"upper&lower body workout" with material.
4 exercises / 10 rounds
Material: horizontal bar (pull ups), possibly treadmill
Training: lower/upper body
Number of exercises
3
Duration (mm:ss)
21:00
Topic description
"upper&lower body workout" with material.
3 exercises / 30 rounds
Material: horizontal bar (pull ups)
Training: lower/upper body
Number of exercises
5
Duration (mm:ss)
38:40
Topic description
"upper&lower body workout" with material.
5 exercises / 8 rounds.
90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill.