for beginners with sports experience –
1x per week

  • Level: Beginner with sports experience

  • Goal: strength building, muscle building, fat burning & heart health, regeneration

  • Frequency: 1 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Loose cardio (walking, cycling, jumping rope) 3 min. Activation
Dynamic stretching (hip circles, arm circles, cat-cow, trunk rotations) 5 – 7 min. Mobility
Strength & muscle building (45 min.) Squats (bodyweight or with dumbbells) 4 × 10 Legs, glutes
Pull-ups or lat pull-ups 4 × 10 – 12 Back, biceps
Bench press (or chest press) 3 × 10 Chest, shoulder, triceps
Rowing with barbell or cable pulley 3 × 12 Back
Plank (forearm support) + leg lift 3 × 30 sec. Core, core stability
Cardio & fat burning (15 min.) Interval treadmill or ergometer 15 min. Endurance
OR: brisk walking, light jogging, cycling 15 – 20 min. Light endurance training
Regeneration & mobility (5-10 min.) Stretching (thighs, back, shoulders, chest) 5 min. Mobility
Fascia roll for legs & back 3 min. Regeneration
Breathing exercises for relaxation 2 min. Relaxation

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

for beginners with sports experience –
1x per week

  • Level: Beginner with sports experience

  • Goal: strength building, muscle building, fat burning & heart health, regeneration

  • Frequency: 1 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Loose cardio (walking, cycling, jumping rope) 3 min. Activation
Dynamic stretching (hip circles, arm circles, cat-cow, trunk rotations) 5 – 7 min. Mobility
Strength & muscle building (45 min.) Squats (bodyweight or with dumbbells) 4 × 10 Legs, glutes
Pull-ups or lat pull-ups 4 × 10 – 12 Back, biceps
Bench press (or chest press) 3 × 10 Chest, shoulder, triceps
Rowing with barbell or cable pulley 3 × 12 Back
Plank (forearm support) + leg lift 3 × 30 sec. Core, core stability
Cardio & fat burning (15 min.) Interval treadmill or ergometer 15 min. Endurance
OR: brisk walking, light jogging, cycling 15 – 20 min. Light endurance training
Regeneration & mobility (5-10 min.) Stretching (thighs, back, shoulders, chest) 5 min. Mobility
Fascia roll for legs & back 3 min. Regeneration
Breathing exercises for relaxation 2 min. Relaxation