Welcome to the Home Training page.

In the upcoming weeks you will find an array of new home workouts on this page.
All workouts are designed for home training. Utilizing basic household items and your bodyweight will allow you to stick to your training regimen.
Additional skill and nutrition videos are in progress to boost your recovery and help you to learn new movement patterns.

Workouts Cycle 1Workouts Cycle 2Workouts Cycle 3SkillsNutrition

Introduction

 

 

 

The Workout Schedule:

Cycle 1
16.03.2020 – 12.04.2020

 

Workout 1: 15 min EMOM

Levels12345
Pike Pushups or
Handstand Pushups
23456
Jumping Lunges4681012
Deadlift or
KB Swings
4
6
6
9
8
12
10
15
12
18

 

Workout 2: 15 min EMOM

Levels12345
Hindu Pushups4681012
Boxjumps or
Jumping Squats
23456
Pullups or
Hanging Rows
2
4
3
6
4
8
5
10
6
12

 

 

Workout 3: 15 min EMOM

Levels12345
Burpees23456
Sidesquats4681012
Superman or
GHD
6
2
9
4
12
6
15
8
18
10

 

Workout 4: 15 min EMOM

Levels12345
Hanging Rows or
Pullups
4
2
6
3
8
4
10
5
12
6
Pushups4681012
Squats69121518

 

 

The Workout Schedule Cycle 2:

13.04.2020 – 10.05.2020

Workout 1: 20 min. AMRAP

ExerciseRepetitions
Screwing Push Ups10
Frog Push Ups10
Monkey 2 Frog10
Frogjumps10
Pull Ups
OR: Hanging Rows
10
20

 

Workout 2: 20 min. AMRAP

ExerciseRepetitions
Kipping Pull Ups
OR: Strict Pull-Ups
OR: Hanging Rows
20
15
30
Push Ups30
Sit Ups40
Squats50

 

Workout 3: 20 min. AMRAP

ExerciseRepetitions
Lateral Hip Raise30 (15/15)
Hip Thruster30
Superman30
V-Ups30
Single Leg Lunge 2 Deadlift30 (15/15)

 

Workout 4: 20 min. AMRAP

ExerciseRepetitions
Wall Walk5
Pistols10 (5/5)
Toes 2 Bar/ Hip Raise15
Pull Ups
OR: Hanging Rows
10
20
Burpees + Knee Tuck5

 

All explanations and videos for the workout are on our Instagram page:

Workout 1: 20 min. AFAP

3 rounds
ExerciseRepetitions
Thruster30 - 20 - 10
SDHP30 - 20 - 10
Pushups30 - 20 - 10
Sprawls30 - 20 - 10
Hanging Row30 - 20 - 10

Workout 2: 20 min. AFAP

ExerciseRepetitions
Pullups10-9-8-7-6-5-4-3-2-1
Pistols20-18-16-14-12-10-8-6-4-2
HSPU10-9-8-7-6-5-4-3-2-1
V-Ups30-27-24-21-18-15-12-9-6-3

Workout 3: 20 min. AFAP

7 Rounds
ExerciseRepetitions
Plank 2 Pushup14
SDHP21
Jumping Lunges28

Workout 4: 20 min. AFAP

ExerciseRepetitions
Mountain Climber (each)80 - 60 - 40 - 20
Situps80 - 60 - 40 - 20
Hanging Row80 - 60 - 40 - 20

 

Folgt in Kürze …

The first nutrition video with Meli and Benny:

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