Take your workout to the next level with this seven-move workout for experts. It trains all your large muscle groups.
The workout is based on the classic muscle-building system that relies on repetitions and your previous training experience. You will do 10-12 reps. Complete all exercises one after the other.
Start with 24 Alternating Reverse Lunges (12 per leg). Lunge with the left leg, then the right – or the other way around. Then move on to the next exercise. Take 12 Crab Squat Walk steps to the left, then 12 to the right. If you don’t have enough space, alternate left and right while staying in place. The last exercise is a hold exercise that you should hold for 90 seconds.
If the Military Plank is too easy for you, you can exchange it for a Superman Plank. If you need a short break between the different exercises, take it. After each round (7 exercises) take a break of up to 60 seconds. Repeat the circuit 5 times. Always make sure that your exercise is clean and controlled and keep your body under tension.
Warm up well before you start training! Have fun with our workout.
Do our Body Check to find out.
Download our mobile-friendly PDF version to keep it handy and use it anytime you want.Download Workout
Supports your recovery.
Reduces distractability and symptoms of tiredness.
Perfect for absolutely everyone!
Caffeine from guarana gives you super focus.
Essential amino acids support your muscles.
Aller guten Dinge sind 3!
Whey Protein, Ei Protein und Casein Protein
versorgen deine Muskulatur
bis zu 7 Stunden mit Eiweiß!