Sample lessons (202)
Training: core muscles
Number of exercises
3
Duration (mm:ss)
07:00
Topic description
"abs workout" without material.
3 exercises - 3 rounds.
Training: core muscles
Number of exercises
5
Duration (mm:ss)
25:00
Topic description
"ab-challenge" without material (500 repetitions) for time
Training: core muscles
Number of exercises
12
Duration (mm:ss)
24:30
Topic description
"abs workout" with dumbbells (3 series)
Training: core muscles
Number of exercises
7
Duration (mm:ss)
20:00
Topic description
"abs workout" without equipment.
7 exercises - 3 rounds.
Training: core muscles
Number of exercises
5
Duration (mm:ss)
12:00
Topic description
12-minute "abs workout" without equipment (3 exercises).
EMOM: every minute on the minute (perform an exercise at the beginning of a minute for a set duration, use the rest of the minute for a break).
Training: full body
Number of exercises
3
Duration (mm:ss)
20:00
Topic description
20-minute "full body workout" without equipment.
3 exercises - AMRAP: as many rounds as possible in 20 minutes.
Note: add 4 burpees to each round (4-8-12 etc.)
Training: full body
Number of exercises
5
Duration (mm:ss)
22:00
Topic description
"full body workout" with equipment (skipping rope) - 10 rounds
Training: full body
Number of exercises
13
Duration (mm:ss)
30:00
Topic description
"full body workout" without equipment incl. running units (5 x 800m) for time
Training: full body
Number of exercises
3
Duration (mm:ss)
15:00
Topic description
15-minute "full body workout" without equipment.
3 exercises - AMRAP: as many rounds as possible in 15 minutes.
Training: full body
Number of exercises
6
Duration (mm:ss)
20:00
Topic description
2 "body weight" exercises (without material) in alternation - for time
Training: full body
Number of exercises
13
Duration (mm:ss)
45:00
Topic description
"full body workout" with equipment (plyo box or bench) incl. running units (6 x 400m) for time
Training: full body
Number of exercises
7
Duration (mm:ss)
40:00
Topic description
"full body workout" without equipment (5 rounds)
Training: full body
Number of exercises
17
Duration (mm:ss)
24:40
Topic description
"full body workout" with equipment (plyo box or bench) - add-on method up to 5 exercises for time
Training: full body
Number of exercises
17
Duration (mm:ss)
15:00
Topic description
"full body workout" with material
5 exercises / 3 rounds for time: time limit (time cap) 25 minutes
Material: skipping rope (warm-up/cool-down), horizontal bar (pull up)
Training: full body
Number of exercises
13
Duration (mm:ss)
25:00
Topic description
"full body workout" without equipment
3 exercises (one with varying number of reps) / 4 rounds
Training: full body
Number of exercises
8
Duration (mm:ss)
20:00
Topic description
"full body workout" without equipment - 3 rounds
Training: full body
Number of exercises
9
Duration (mm:ss)
45:00
Topic description
Circuit training:
"full body workout" with material (8 rounds) - 1 minute break between rounds.
Material: sling trainer, 2 elastic bands, 2 dumbbells, horizontal bar
Training: full body
Number of exercises
11
Duration (mm:ss)
58:20
Topic description
"full body workout" without material for time
Training: full body
Number of exercises
4
Duration (mm:ss)
07:30
Topic description
"full body workout" without equipment - 3 rounds
Training: full body
Number of exercises
17
Duration (mm:ss)
60:00
Topic description
45-minute intensive "full body workout" with equipment
Equipment:
Rowing machine, horizontal bar, flat bench, elasticated rubber band, sling trainer, balance hemisphere, plyo box, weight plates (1, 2, 5, 10kg), dumbbells (2, 3, 15kg)
Training: full body
Number of exercises
5
Duration (mm:ss)
33:00
Topic description
"full body workout with equipment (plyo-box, rowing machine).
1 round for time.
Training: full body
Number of exercises
5
Duration (mm:ss)
41:20
Topic description
"full body workout" without equipment.
1-2 rounds for time.
Training: full body
Number of exercises
13
Duration (mm:ss)
25:00
Topic description
20-minute "full body workout" without equipment
Training: full body
Number of exercises
5
Duration (mm:ss)
50:50
Topic description
"full body workout with equipment (kettlebell, rowing machine) - 10 rounds
Training: full body
Number of exercises
3
Duration (mm:ss)
20:00
Topic description
"full body workout" without equipment - 5 rounds