Home workout – 1x per week

  • Level: advanced

  • Goal: Supplementary training for at home

  • Frequency: 1 × per week

  • Workout duration: approx. 45 minutes

Section Exercise Duration Target
Warm-up (5 min.) Jumping jacks + mobilization 5 min. Activation
Strength training (30 min.) Squats with additional weight (e.g. backpack) 3 x 15 Legs, glutes
Push-ups 3 x 15 Chest, shoulders
Bulgarian split squats 3 x 12 each side Legs
Plank with rotation 3 x 30 sec. Core
Lateral plank 3 x 20 sec. each side Core
Cardio (10 min.) HIIT-Training (e.g. burpees, mountain climbers) 10 min. Burning fat
Cool-down (5 min.) Static stretching 5 min. Recovery

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

Home workout – 1x per week

  • Level: advanced

  • Goal: Supplementary training for at home

  • Frequency: 1 × per week

  • Workout duration: approx. 45 minutes

Section Exercise Duration Target
Warm-up (5 min.) Jumping jacks + mobilization 5 min. Activation
Strength training (30 min.) Squats with additional weight (e.g. backpack) 3 x 15 Legs, glutes
Push-ups 3 x 15 Chest, shoulders
Bulgarian split squats 3 x 12 each side Legs
Plank with rotation 3 x 30 sec. Core
Lateral plank 3 x 20 sec. each side Core
Cardio (10 min.) HIIT-Training (e.g. burpees, mountain climbers) 10 min. Burning fat
Cool-down (5 min.) Static stretching 5 min. Recovery