Home workout – 1x per week

  • Level: Beginners

  • Goal: Supplementary training for at home

  • Frequency: 1 × per week

  • Workout duration: approx. 45 minutes

Section Exercise Duration Target
Warm-up (5 min.) Arm circles, leg swings 5 min. Preparation
Strength training (35 min.) Squats 3 x 15 Legs, glutes
Push-ups (or wall push-ups) 3 x 10-15 Chest, shoulders
Lunges 3 x 12 each side Legs
Plank 3 x 30 sec. Core stability
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: Beginners

  • Goal: Supplementary training for at home

  • Frequency: 1 × per week

  • Workout duration: approx. 45 minutes

Section Exercise Duration Target
Warm-up (5 min.) Arm circles, leg swings 5 min. Preparation
Strength training (35 min.) Squats 3 x 15 Legs, glutes
Push-ups (or wall push-ups) 3 x 10-15 Chest, shoulders
Lunges 3 x 12 each side Legs
Plank 3 x 30 sec. Core stability
Cool-down (5 min.) Static stretching 5 min. Recovery