for beginners without sports experience
– 1x per week

  • Level: Beginners without sports experience

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

  • Frequency: 1 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Easy treadmill or bike ride 10 min. Activation
Strength training (40 min.) Leg press 3 x 12 Legs, glutes
Lat pulldown 3 x 12 Back, biceps
Chest press 3 x 12 Chest, shoulders, triceps
Rowing 3 x 12 Back
Plank 3 x 20 sec. Core stability
Cardio (10 min.) Easy walking or cycling 10 min. Basic endurance
Cool-down (5 min.) Stretching 5 min. Regeneration

Instructions:

  • Breaks: 30-60 seconds between sets
  • Weight: Initially only with body weight or light resistance (e.g. Theraband)
  • Increase: After 4-6 weeks, slightly increase the number of repetitions or sets

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

for beginners without sports experience
– 1x per week

  • Level: Beginners without sports experience

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

  • Frequency: 1 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Easy treadmill or bike ride 10 min. Activation
Strength training (40 min.) Leg press 3 x 12 Legs, glutes
Lat pulldown 3 x 12 Back, biceps
Chest press 3 x 12 Chest, shoulders, triceps
Rowing 3 x 12 Back
Plank 3 x 20 sec. Core stability
Cardio (10 min.) Easy walking or cycling 10 min. Basic endurance
Cool-down (5 min.) Stretching 5 min. Regeneration

Instructions:

  • Breaks: 30-60 seconds between sets
  • Weight: Initially only with body weight or light resistance (e.g. Theraband)
  • Increase: After 4-6 weeks, slightly increase the number of repetitions or sets