for beginners without sports experience –
2x per week

  • Level: Beginners without sports experience

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

  • Frequency: 2 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Day 1: Full-body training with a focus on basic exercises

Section Exercise Duration Goal
Warm-up (10 min.) Arm circles, knee lifts while walking, light squats 10 min. Joint mobilisation & activation
Strength training (35 min.) Squats with body weight 3 x 12 Legs, posture
Wall push-ups or knee push-ups 3 x 10 Chest, arms, shoulders
Seated rowing with Theraband 3 x 12 Back, posture
Hip bridge (bridge from supine position) 3 x 15 Glutes, lower back
Plank (forearm support) 3 x 20 sec. Core stability
Cardio (10 min.) Walking with increase or cycling 10 min. Basic endurance
Cool-down (5 min.) Gentle stretching (legs, back, arms) 5 min. Muscle relaxation & flexibility

Day 2: Whole body training with functional movements

Section Exercise Duration Goal
Warm-up (10 min.) Shoulder mobilisation, leg swings, side bends 10 min. Relaxation & preparation
Strength training (35 min.) Step-ups on a low elevation 3 x 12 each side Legs, glutes
Wall press or light dumbbell press 3 x 10 Shoulder, chest
Back extension in prone position (Superman pose) 3 x 12 Back
Lateral leg raises lying down 3 x 12 each side Legs, hips
Abdominal crunches or leg lifts lying down 3 x 12 Abdominal muscles
Cardio (10 min.) Brisk walking or light jumping rope 10 min. Circulation stimulation
Cool-down (5 min.) Full body 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 –
2x per week

  • Level: Beginners without sports experience

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

  • Frequency: 2 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Day 1: Full-body training with a focus on basic exercises

Section Exercise Duration Goal
Warm-up (10 min.) Arm circles, knee lifts while walking, light squats 10 min. Joint mobilisation & activation
Strength training (35 min.) Squats with body weight 3 x 12 Legs, posture
Wall push-ups or knee push-ups 3 x 10 Chest, arms, shoulders
Seated rowing with Theraband 3 x 12 Back, posture
Hip bridge (bridge from supine position) 3 x 15 Glutes, lower back
Plank (forearm support) 3 x 20 sec. Core stability
Cardio (10 min.) Walking with increase or cycling 10 min. Basic endurance
Cool-down (5 min.) Gentle stretching (legs, back, arms) 5 min. Muscle relaxation & flexibility

Day 2: Whole body training with functional movements

Section Exercise Duration Goal
Warm-up (10 min.) Shoulder mobilisation, leg swings, side bends 10 min. Relaxation & preparation
Strength training (35 min.) Step-ups on a low elevation 3 x 12 each side Legs, glutes
Wall press or light dumbbell press 3 x 10 Shoulder, chest
Back extension in prone position (Superman pose) 3 x 12 Back
Lateral leg raises lying down 3 x 12 each side Legs, hips
Abdominal crunches or leg lifts lying down 3 x 12 Abdominal muscles
Cardio (10 min.) Brisk walking or light jumping rope 10 min. Circulation stimulation
Cool-down (5 min.) Full body 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