HOME-WORKOUT

PLAN
LIST OF CONTENTS

1. Introduction
1.1. Introduction 3

1.2. Progress Tracking 4

2. Home-Workout Plan
2.1. How it works 7

2.2. Complete Overiew 10

2.3. Weekly Overview 11
Lower Body - Monday 11
Upper Body - Tuesday 15
Full Body - Friday 19
Cardio - LISS (optional in the first 6 weeks) - Saturday 23
Full Body - Monday 24
Lower Body - Thursday 28
Upper Body - Friday 32
Cardio – HIIT(optional in the first 6 weeks) - Sunday 36

2.4. Exercise Explanations 37

3. Stretching
3.1. Basic Information 76

3.2. Stretching Exercises 77

4. Workout Knowledge
4.1. Everyting About Fitness 81

4.2. Facts About Fitness 84

5. Check us out on Instagram and Facebook

6. Thank you

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1.1 INTRODUCTION

ARE YOU READY FOR THE

WOMEN’S BEST WORKOUT PLAN?
GET YOUR DREAM BODY IN LESS THAN 12 WEEKS!
This e-book will give you all essential information about working out at home. This e-book can be used as a kick
start into a healthier lifestyle but can also add to an already active and healthy lifestyle. All contents used in this
e-book have a scientific basis and have been compiled to get your body lean and toned in a short period of time.

Another reason why we have launched this program is that right now there is a lot of poor information about
fitness out there. By studying this e-book and the information it contains, we want women to head towards their
personal health and fitness goals. Women who have completed this program should feel comfortable about their
bodies and start enjoying an active and healthy lifestyle!

Make it happen!

Team WOMEN’S BEST

Please note that the information used in our e-book should not be taken as medical advice. This information cannot replace
the advice of a physician or health professional. At any rate, the information is not intended to diagnose, cure or
prevent any health problems.

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1.2 PROGRESS TRACKING

Keeping track of your progress is one of the most important

things you can do. Taking pictures and weighing yourself is
necessary to chart your changes.

We have three primary ways listed for you to track your progress:
•• The first way to check your progress is the MIRROR. A mirror never lies and is also a surprisingly good way
of seeing if you’re coming closer to your bikini dream body!
•• The second way to track your progress would be the SCALE. Weigh yourself on the same day of the week in
the morning before breakfast and without clothes.
•• The third, last and MOST IMPORTANT way would be to take PROGRESS PHOTOS to see your actual
progress whilst doing our 12-week program. Taking photos of your progress will be the main progress
tracker for you during the 12 weeks. The reason why we want you to track your progress by taking pictures
is because most achievements or changes in your body aren’t visible on the scales but are visible when you
compare pictures. We suggest that you weigh yourself and take pictures of yourself every third week under
the same circumstances. Without taking pictures you won’t know exactly how much your body is changing
and this may cause loss of motivation. Since we want to help you to reach the body you have always wanted,
we have listed below the photo criteria for you! Follow them STRICTLY!

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1.2 PROGRESS TRACKING

Progress photos
Take and check photos often to see if you are coming close to your ideal body.
•• Don’t delete any of the photos you take
•• Take some “before” pictures
•• Take photos every third week on a Monday before your breakfast
•• Assume a natural, relaxed pose without flexing your muscles
•• Wear shorts or a crop top
•• Always take full body length shots and put the camera away from your face
•• Take front, rear and side photos and store them in folders on your computer for easy comparison
•• Take the photos on the same day and always under the same circumstances (room, time, clothes etc.)
•• Send your photos via email to us at the end of week 12

In any case, we would love to get feedback from you and see your before and
after pictures

Hashtag your progress photos on Instagram with #womensbest or send

them to us via the “direct message” function on Instagram (@womensbest).

Of course you can also email your progress photos to: [email protected]

THE BEST TRANSFORMATION OF EACH MONTH WILL BE ANNOUNCED ON OUR INSTAGRAM

(@womensbest)

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HOME-WORKOUT PLAN
2.1 HOW IT WORKS
Home-Workout plan

Home-workout plan
The home-workout plan is divided into two different workout weeks
which repeat themselves.

The a home-workout plan of Week 1 (Lower Body, Upper Body, Full Body, LISS) should be repeated in Week
3, 5, 7, 9 and 11!

The a home-workout plan of Week 2 (Full Body, Lower Body, Upper Body, HIIT) should be repeated in Week
4, 6, 8, 10 and 12!

A clearer Week 1-12 overview can be found on page 10.

THROUGHOUT THE 12 WEEK WORKOUT-PLAN YOU WILL PERFORM:

•• Different warm-up exercises before your workout
•• 3 different circuits per workout
•• Stretching exercises before and after your workout
•• 1 cardio (HIIT/LISS) session a week (optional during the first 6 weeks)

Warm-up:
Warming up your body is always advisable before working out. If you do not warm-up, the risk of injuring yourself
is higher. The warm-up also gets your muscles started and ready for your workout. In your home-workout plan
you will perform 3 different warm-up exercises on each workout day for 35 seconds without resting in between
the exercises. The warm-up sessions are always adjusted to each workout day (lower body, upper body, full body).

Instead of doing the warm-up exercises you can also go for a walk for about 5 minutes.

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2.1 HOW IT WORKS

Circuits:
A circuit is a short and intense workout that involves three or more exercises which are performed with no rest
in between but with rest in between the different circuits.

We have compiled 3 different circuits for you. Each circuit lasts for 6 minutes and includes 4 different exercises.
We want you to perform these 4 exercises with the given repetitions as often and as careful as possible within
the 6 minutes. Try not to rest in between the exercises of the circuit. After 6 minutes of repeating all exercises in
the circuit as often as possible, have a break for about 60 seconds. After 60 seconds start with the second circuit.
When the second circuit is over, start with the third circuit. After you have finished all circuits we want you to do
some stretching.

Before you start, memorize all of the exercises and their respective routines.

You will find the explanations and illustrations of the exercises starting from page 37.

Stretching:
Stretching after your workout helps your muscles to relax and repair. Stretching also prevents your muscles from
getting shorter. It assists regeneration and provides you with more energy. Muscles should never be stretched
when they are not warmed up. Thus, stretching should be done after the warm-up and after your workout. We
also recommend stretching on your days off. Hold the stretch for about 15 seconds and don’t forget to include
your arms and legs in that stretch.

You will find the explanations and illustrations of the exercises and more about stretching starting from
page 75.

Cardio:
In your home-workout plan you will learn about two different types of cardio.

As we mentioned earlier, the cardio sessions are optional from Week 1-6.

Cardio sessions from Week 6-12 must be strictly adhered. If you suffer from vertigo, a disease which leads to
dizziness, you can skip the cardio session from Week 1-12. If you feel like it, you can do it, we recommend starting
with LISS.

NOTE: These Cardio sessions and circuits are not recommended for beginners. Beginners should do a power-
walk 2-3 times a week to build up a higher level in terms of cardiovascular fitness.

WHAT IS HIIT?

(High Intensity Interval Training):

One of the most efficient forms of cardio workout! Permanent changes between small breaks and high intensive
charges characterize this method. The duration of the breaks should be held short.

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2.1 HOW IT WORKS

That way, the body cannot regenerate completely. A good break lasts about 60 seconds and a charge 15 seconds.
Charges should demand maximal performance possible for the body. The whole HIIT lasts for about 15 to 30
minutes. After you have some more experience and exercise, the duration of each phase can be raised. A HIIT
can improve strength and stamina. Do not practice this type of training when you are completely new to cardio
training and untrained, because it holds the risks of injuries. With a HIIT, your fat metabolism is higher as usual
during and after the workout.

WHAT IS LISS?

(Low Intensity Steady State):

LISS is an easy but still effective form of cardio which improves your stamina. Because of the low intensity you can
do it over a longer period. You can do it for around 30 to 60 minutes. It is important to stay on a low intensity level.
LISS can be performed by: running, walking, swimming, or by using the rowing machine, stepper, cross training or
treadmill. This type of cardio is perfect for the regeneration of the whole musculature and should be done one
day after a hard workout!
Learn more about fitness and take a look at the General Workout Knowledge Chapter on page
80.

WHAT DO I NEED BEFORE STARTING WITH MY HOME-WORKOUT-PLAN?

•• Before-photos (important) - Information about progress tracking can be found on page 4 and 5.
•• Motivation and good mood.
•• Equipment which is used in the exercises (dumbbells, gymnastic ball, rope).
•• A stopwatch for the circuits.

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2.2 COMPLETE OVERIEW

Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lower Body Upper Body Full Body LISS

1 OFF OFF (optional) OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

2 OFF OFF OFF (optional)
(page 24) (page 28) (page 32) (page 36)

Lower Body Upper Body Full Body LISS

3 OFF OFF (optional) OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

4 OFF OFF OFF (optional)
(page 24) (page 28) (page 32) (page 36)

Lower Body Upper Body Full Body LISS

5 OFF OFF (optional) OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

6 OFF OFF OFF (optional)
(page 24) (page 28) (page 32) (page 36)

Lower Body Upper Body Full Body LISS

7 OFF OFF OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

8 OFF OFF OFF
(page 24) (page 28) (page 32) (page 36)

Lower Body Upper Body Full Body LISS

9 OFF OFF OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

10 OFF OFF OFF
(page 24) (page 28) (page 32) (page 36)

Lower Body Upper Body Full Body LISS

11 OFF OFF OFF
(page 11) (page 15) (page 19) (page 23)

Full Body Lower Body Upper Body HIIT

12 OFF OFF OFF
(page 24) (page 28) (page 32) (page 36)

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2.3 WEEKLY OVERVIEW
Home-Workout Plan

LOWER BODY MONDAY

Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Split Jumps (25 seconds, 10–20 seconds rest) Exercise explanation on page 58

1 2 3

2. Butt-Ups (25 seconds, 10–20 seconds rest) Exercise explanation on page 47

1 2 3

3. Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 59

1 2

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2.3 WEEKLY OVERVIEW

First Circuit

1. Jump Squats [10 reps – no rest] Exercise explanation on page 60

1 2 3

2. Step Ups [10 reps – no rest] Exercise explanation on page 72

1 2 3

3. Split Jumps [10 reps – no rest] Exercise explanation on page 58

1 2 3

4. Walking Lunges (with weights) [15 per leg – no rest] Exercise explanation on page 49

1 2 3 4 5

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after 6 minutes and start with the second circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Squats [10 reps – no rest] Exercise explanation on page 59

1 2

2. Butt-Ups [15 reps – no rest] Exercise explanation on page 47

1 2 3

3. Glute Kickbacks [20 reps – no rest] Exercise explanation on page 39

1 2

4. Rope Skipping [90 seconds – no rest] Exercise explanation on page 42

1 2

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. Scissors Jump [15 per leg – no rest] Exercise explanation on page 44

1 2 3

2. Rear Leg Raises [15 per leg – no rest] Exercise explanation on page 67

1 2

3. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation on page 49

1 2 3 4 5

4. Burpees [15 reps – no rest] Exercise explanation on page 45

1 2 3 4 5 6 7

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

UPPER BODY TUESDAY

Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 59

1 2

2. Spider Ups (25 seconds, 10–20 seconds rest) Exercise explanation on page 65

1 2 3 4

3. Plank (25 seconds, 10–20 seconds rest) Exercise explanation on page 54

1 2 3

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2.3 WEEKLY OVERVIEW

First Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation on page 52

1 2 3 4

2. Bench Dips [15 per leg – no rest] Exercise explanation on page 64

1 2

3. Plank [30 seconds – no rest] Exercise explanation on page 54

1 2 3

4. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation on page 53

1 2 3

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second
circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation on page 52

1 2 3 4

2. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation on page 53

1 2 3

3. Split Push Ups [10 reps – no rest] Exercise explanation on page 41

1 2 3 4 5

4. Medicine ball squat clean & press [20 reps – no rest] Exercise explanation on page 62

1 2 3

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. Split Push Ups [10 reps – no rest] Exercise explanation on page 41

1 2 3 4 5

2. Cross Body Crunch [20 reps – no rest] Exercise explanation on page 63

1 2 3

3. Plank [30 seconds – no rest] Exercise explanation on page 54

1 2 3

4. Crunches [25 reps – no rest] Exercise explanation on page 56

1 2 3

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

FULL BODY FRIDAY

Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Toe Touches (25 seconds, 10–20 seconds rest) Exercise explanation on page 50

1 2 3

2. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation on page 52

1 2 3 4

3. Jump Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 60

1 2 3

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2.3 WEEKLY OVERVIEW

First Circuit

1. Single Leg Glute Bridge [15 per leg – no rest] Exercise explanation on page 37

1 2

2. Bent Leg Raises [20 per leg – no rest] Exercise explanation on page 71

1 2 3

3. Bench Dips [15 reps – no rest] Exercise explanation on page 64

1 2

4. Push Ups to Side Plank [15 reps – no rest] Exercise explanation on page 46

1 2

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second
circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Rope Skipping [15 per leg – no rest] Exercise explanation on page 42

1 2

2. Weighted Bent [15 no – rest] Exercise explanation on page 74

1 2 3

3. Snap Jumps [35 reps – no rest] Exercise explanation on page 73

1 2

4. Drop Push Ups [15 reps – no rest] Exercise explanation on page 70

1 2 3 4 5 6 7 8

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. X Hops [25 Reps – Jump+Movement = 1 no rest] Exercise explanation on page 51

1 2 3 4 5 6

2. Straight Leg Jackknifes [15 reps – no rest] Exercise explanation on page 69

1 2 3 4

3. Rope Skipping [90 seconds – no rest] Exercise explanation on page 42

1 2

4. Split Squats [15 reps – no rest] Exercise explanation on page 61

1 2 3 4 5 6

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come!)

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2.3 WEEKLY OVERVIEW

CARDIO - LISS  (OPTIONAL IN THE FIRST 6 WEEKS) SATURDAY

Week 1, 3, 5, 7, 9 and 11

20 minutes Cardio Powerwalk

LISS?! - It’s a low intensity cardio method (relatively easy but still expends energy. On the down side, it burns less
energy and you have to spend more time doing it to burn the same amount of energy than other more intense
types of cardio.

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2.3 WEEKLY OVERVIEW

FULL BODY MONDAY

Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Side Bridge (25 seconds, 10–20 seconds rest) Exercise explanation on page 55

1 2 3

2. Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 59

1 2

3. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation on page 52

1 2 3 4

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2.3 WEEKLY OVERVIEW

First Circuit

1. Rope Skipping [90 seconds – no rest] Exercise explanation on page 42

1 2

2. Sumo Jump Squats [10 reps – no rest] Exercise explanation on page 68

1 2 3 4 5 6 7 8

3. Burpees [15 reps – no rest] Exercise explanation on page 45

1 2 3 4 5 6 7

4. Bench Dips [15 reps – no rest] Exercise explanation on page 64

1 2

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second
circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Single Leg Glute Bridge [15 per leg – no rest] Exercise explanation on page 37

1 2

2. Bench Hops [10 each side – no rest] Exercise explanation on page 38

1 2 3 4 5

3. Step Ups [10 reps – no rest] Exercise explanation on page 72

1 2 3

4. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation on page 49

1 2 3 4 5

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. Snap Jumps [35 reps – no rest] Exercise explanation on page 73

1 2

2. Crunches [20 reps – no rest] Exercise explanation on page 55

1 2 3

3. Rope Skipping [90 seconds – no rest] Exercise explanation on page 42

1 2

4. Push Up to Side Plank [15 reps – no rest] Exercise explanation on page 46

1 2

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come!)

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2.3 WEEKLY OVERVIEW

LOWER BODY THURSDAY

Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Butt-Ups (25 seconds, 10–20 seconds rest) Exercise explanation on page 47

1 2 3

2. Split Jumps (25 seconds, 10–20 seconds rest) Exercise explanation on page 58

1 2 3

3. Jump Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 60

1 2 3

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2.3 WEEKLY OVERVIEW

First Circuit

1. Walking Lunges (with weights) [15 per leg – no rest] Exercise explanation on page 49

1 2 3 4 5

2. Squats [10 reps – no rest] Exercise explanation on page 59

1 2

3. Burpees [15 reps – no rest] Exercise explanation on page 45

1 2 3 4 5 6 7

1. Jump Squats [10 reps – no rest] Exercise explanation on page 60

1 2 3

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second
circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Scissors Jump [15 per leg – no rest] Exercise explanation on page 44

1 2 3

2. Split Jumps [10 reps – no rest] Exercise explanation on page 58

1 2 3

3. Step Ups [10 reps – no rest] Exercise explanation on page 72

1 2 3

4. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation on page 49

1 2 3 4 5

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. Butt-Ups [15 reps – no rest] Exercise explanation on page 47

1 2 3

2. Squats [15 reps – no rest] Exercise explanation on page 59

1 2

3. Rope Skipping [90 seconds – no rest] Exercise explanation on page 42

1 2

4. Glute Kickbacks [20 reps – no rest] Exercise explanation on page 39

1 2

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come!)

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2.3 WEEKLY OVERVIEW

UPPER BODY FRIDAY

Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation on page 52

1 2 3 4

2. Squats (25 seconds, 10–20 seconds rest) Exercise explanation on page 59

1 2

3. Push Ups (25 seconds, 10–20 seconds rest) Exercise explanation on page 66

1 2 3

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2.3 WEEKLY OVERVIEW

First Circuit

1. Medicine ball squat clean & press [20 reps – no rest] Exercise explanation on page 62

1 2 3

2. Cross Body Crunch [40 reps – 20 each side – no rest] Exercise explanation on page 63

1 2 3

3. Split Push Ups [15 reps – no rest] Exercise explanation on page 41

1 2 3 4 5

4. Crunches [25 reps – no rest] Exercise explanation on page 54

1 2 3

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second
circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Second Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation on page 52

1 2 3 4

2. Crunch – Legs on Bench [15 per leg – no rest] Exercise explanation on page 56

1 2 3

3. Bench Dips [15 per leg – no rest] Exercise explanation on page 64

1 2

4. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation on page 53

1 2 3

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit.
(Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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2.3 WEEKLY OVERVIEW

Third Circuit

1. Spider Ups [10 reps – no rest] Exercise explanation on page 65

1 2 3 4

2. Sit Up & Twist [20 reps – no rest] Exercise explanation on page 43

1 2 3

3. Medicine ball squat clean & press [20 reps – no rest] Exercise explanation on page 62

1 2 3

4. Plank [30 seconds – no rest] Exercise explanation on page 54

1 2 3

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you
have come!)

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2.3 WEEKLY OVERVIEW

CARDIO – HIIT  (OPTIONAL IN THE FIRST 6 WEEKS) SUNDAY

Week 2, 4, 6, 8, 10 and 12

1. 5 minute warm-up (slow jogging)

2. 5 x 10 second sprints (have 90 seconds of active rest between the sprints)

3. After you have finished let your body cool down for about 5 minutes

HIIT?! - It’s and High Intensity Interval Training with high intensity sprints. (10 – 30 seconds sprints)

After your sprint time you shouldn’t be able to keep going. If you could sprint again immediately afterwards,
it wasn’t a true high intensity sprint. Depending on how intense you want your cardio session to be, recovery
periods vary from 1 – 5 minutes

!!! Intense and difficult to perform and NOT for those with low level cardiovascular fitness !!!

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2.4 EXERCISE EXPLANATIONS
Home-Workout Plan

Single Leg Glute Bridge

Main muscle: glutes

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your
knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and
fully extend it.

•• Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to
hold this position for some seconds and be sure to extend as far as you can.)
•• Repeat this process as often as mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Bench Hops

Main muscle: quadriceps, glutes

Starting position: Find a flat bench, stand on the right side of it and put your hands flat on the top. Make sure
your back is straight and your knees are bent.

•• Jump with both feet at the same time over the bench. Try to land at the same spot you were standing on the
other side.
•• After you reach the opposite side of the bench jump back quickly.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Glute Kickbacks

Main muscle: glutes

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width
and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to
each other.

•• Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this
position for some seconds)
•• Return to the starting position and repeat the motion with the other leg.
•• Repeat this process as often as it is mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Crunches

Main muscle: abdominals

Starting position: Lie down on your back and bend your knees at a 90 degrees angle. Put your hands behind
your head (loosely) and place your feet on the floor.

•• Now roll your shoulder off the floor and try to push your lower back on the floor to isolate the abdominals.
Keep contracting the abdominals until you have arrived at the highest point you can reach. Exhale during this
motion.
•• After that, begin to bring your shoulders back to the starting position. Stay under control, do not use any
momentum!
•• Repeat this process as often as it is mentioned on your workout routine!

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2.4 EXERCISE EXPLANATIONS

Split Push Ups

Main muscle: chest

Starting position: Lie on the floor or on an exercise mat with your arms extended. Your arms should be about
32 inches (80 cm) apart and rectangular to your torso. Keep your feet together.

•• Split your legs by kicking them left and right.

•• Do a push-up.
•• Close your legs again.
•• Do a push-up.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Rope Skipping

Main muscle: quadriceps

Starting position: Standing. Hold the end of a rope in each hand and position it behind yourself.

•• Swing the rope over your head by raising your arms.

•• Once it’s in front of you, jump over the rope.
•• Repeat this process as long as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Sit Up & Twist

Main muscle: abdominals

Starting position: Lie on your back on the floor or exercise mat with your hands at the side of your head.

•• Raise your upper body by contracting your abdominals.

•• As your upper body has reached a 90 degree angle to your legs, twist and try to touch your toes with the
opposing side’s hand. Your abdominals should be under tension the whole time.
•• Return slowly to the starting position.
•• Repeat the motion with the other hand.
•• Return to the starting position slowly.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Scissors Jump

Main muscle: quadriceps

Starting position: Start in a split leg position, with one leg forward and the rear knee nearly touching the ground.
Make sure your front knee is over the midline of the foot.

•• Jump as high as you can by also swinging your arms to gain lift.
•• While being in the air switch the position of your legs.
•• Now back into starting position. Repeat the motion with your legs changing roles.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Burpees

Main muscle: quadriceps, glutes

Starting position: Standing

•• Drop into a squat-like position with your hands on the floor.

•• Kick your feet back, while keeping your arms extended.
•• Return your feet from the push-up position to the squat-like position.
•• Jump as high as you can by also swinging your arms to gain lift.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Push Up to Side Plank

Main muscle: chest

Starting position: Start in push-up position on the floor or on an exercise mat.

•• Perform a push-up and before reaching the top position shift your body on one side and raise the opposing
side’s arm upwards. (Hold this position for some seconds)
•• Return to the starting position and repeat the motion this time shifting to the other side.
•• Repeat this process as often as it is mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Butt-Ups

Main muscle: abdominals

Starting position: By raising your glutes up and stretching your arms and legs, your body forms a triangle with
the floor.

•• Lower your back while keeping it straight until you are in push-up position.
•• Now raise your upper body by only stretching your arms.
•• Get back to starting position by raising your glutes.
•• Repeat this process as often as it is mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Straight Leg Raises

Main muscle: abdominals

Starting position: Lie on your back on the floor or on an exercise mat with your arms next to your torso.

•• Raise your stretched legs until they are in a 90 degree angle to your upper body.
•• Return slowly to the starting position.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Walking Lunges (with or without weights)

Main muscle: quadriceps

Starting position: Standing. Throughout the exercise make sure your back is straight.

•• Step forward with one leg.

•• Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear
knee should almost touch the ground.
•• Rise back up using the quads of your lead foot.
•• Now back into starting position. Repeat the motion with your other leg leading the way.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Toe Touches

Main muscle: abdominals

Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head.
Your legs should be in a 90 degree angle to your torso.

•• Raise your stretched arms and try to touch your toes.

•• Return slowly to the starting position.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

X-Hops

Main muscle: quadriceps, glutes

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep
your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight
back.

•• Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching
the ground. (lunge position)
•• Jump up from the lunge position and land in a squat position.
•• Now jump up and land in a lunge position again, but this time reverse your legs.
•• To complete the movement jump up and land in a squat position.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Mountain Climbers

Main muscle: quadrices

Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip.

•• Reverse the position of your legs explosively.

•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Exercise Ball Pull-In

Main muscle: abdominals

Starting position: Put an exercise ball close to your feet and get in a push-up position. Place your lower shins on
the top of the ball and keep your arms and legs extended.

•• Keep your upper body and your arms stationary and pull your knees to your chest and exhale during this
motion.
•• After that start extending your legs back to the starting position.
•• Repeat this process as often as mentioned on your workout routine!

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2.4 EXERCISE EXPLANATIONS

Plank

Main muscle: abdominals

Starting position: This position is really similar to a push-up position. The only difference between these exercises
is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your
body.

•• Contract the abdominals and make sure that your body is not bent in any direction. (Do not bend your waist!)
•• Repeat this process as often as mentioned on your workout routine!

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2.4 EXERCISE EXPLANATIONS

Side Bridge

Main muscle: abdominals

Starting position: Lie on your side and lift your hip up while you are supporting your body with your foot and
your forearm.

•• Hold this position as long as mentioned on your workout routine!

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2.4 EXERCISE EXPLANATIONS

Crunch – Legs on Bench

Main muscle: abdominals

Starting position: Lie down on your back while resting your feet on a bench and bend your knees in a 90 degree
angle. Put your hands behind your head (loosely) and place your feet on the floor.

•• Now roll your shoulder off the floor and try to push your lower back on the floor to isolate the abdominals.
Keep contracting the abdominals until you have reached the highest point you can get. Exhale during this
motion.

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2.4 EXERCISE EXPLANATIONS

Crunch on Exercise Ball

Main muscle: abdominals

Starting position: Lie down on your back while resting your feet on an exercise ball and bend your knees 90
degrees. Put your hands behind your head (loosely).

•• Now roll your shoulder off the floor and try to push your lower back on the floor to isolate the abdominals.
Keep contracting the abdominals until you have reached the highest point. Exhale during this motion.
•• After that begin to bring your shoulders back to the starting position. (Stay under control, do not use any
momentum.)
•• Repeat this process as often as mentioned on your workout routine!

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2.4 EXERCISE EXPLANATIONS

Split Jump

Main muscle: quadriceps, glutes

Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure
your front knee is over the midline of the foot.

•• Jump up as high as you can with your arms stretching upwards.

•• While being in the air switch the position of your legs.
•• Now return to the starting position repeat the motion with your legs changing roles.
•• Repeat this process as often as mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Squats

Main muscle: quadriceps, glutes

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your
arms out. Keep your head up and maintain a straight back throughout the exercise.

•• Lower your upper body by bending your knees and hips.

•• Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
•• Push off the floor by using your quads to get back to starting position.
•• Repeat this process as often as it is mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Jump Squats

Main muscle: quadriceps, glutes

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Stretch
your arms out. Throughout the exercise you have to keep your head up and maintain a straight back.

•• Lower your upper body by bending your knees and hips.

•• Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
•• Jump up as high as you can.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Split Squats

Main muscle: quadriceps, glutes

Starting position: Find an about 10 inch (25 cm) high, 12 inch (30 cm) wide platform and stand on it.

•• Jump up and land on the floor.

•• Drop to a squat position.
•• Jump up and land on the platform.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Medicine Ball Squat Clean and Press

Main muscle: quadriceps, shoulders

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Hold a
medicine ball in front of your chest. Throughout the exercise you have to keep your head up and maintain a
straight back.

•• Lower your upper body by bending your knees and hips.

•• Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
•• Push off the floor by using your quads to get back to starting position.
•• Now lift the medicine ball toward the ceiling.
•• Return to the starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Cross-Body Crunch

Main muscle: abdominals

Starting position: Lie on your back on the floor or on an exercise mat with your hands to the side of your head
and your knees bent.

•• Raise your upper body by contracting your abdominals and bring your elbow to the opposing sides’ knee.
•• Return slowly to the starting position.
•• Repeat the motion with the other elbow.
•• Return slowly to the starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Bench Dips

Main muscle: triceps

Starting position: You will need a bench and a box. The bench needs to be placed behind your back (the bench
should be perpendicular to your body). Your hands hold on to the edge of the bench and they are fully extended
(shoulder width). The legs will be bent at the waist in a 90 degree angle to your torso and laid down on the box.

•• Lower your body by bending the elbows until the angle between your forearms and upper arms is at 90
degrees.
•• Now use your triceps to lift yourself up to the starting position.

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2.4 EXERCISE EXPLANATIONS

Spider Ups

Main muscle: abdominals

Starting position: Start in the push-up position.

•• Start the movement by raising one foot off the ground. Rotate this leg and get it up to your elbow. At the
same time lower your body to perform a push- up.
•• As you rise up again, return your leg to the starting position.
•• Repeat the motion with the other leg.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Push Ups

Main muscle: chest

Starting position: Lie on the floor or on an exercise mat with your arms extended, about 32 inches (80 cm) apart
and rectangular to your torso. Maintain a straight back throughout the exercise.

•• Lower your body by flexing your elbows until you almost touch the ground.
•• Push off the floor by using your pectoral muscles to get back to starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Rear Leg Raises

Main muscle: quadriceps, glutes

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width
and rectangular to your torso.

•• Raise and stretch one of your legs completely.

•• Return to starting position and repeat the motion with the other leg.
•• Repeat this process as often as mentioned on your home workout routine.

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2.4 EXERCISE EXPLANATIONS

Sumo Jump Squats

Main muscle: quadriceps, glutes

Starting position: Standing with your feet placed more than shoulder width and your toes pointing out slightly.
Throughout the exercise you have to keep your head up and maintain a straight back.

•• Lower your upper body by bending your knees and hips. Keep your hands together in front of your body.
•• Continue until the angle between upper leg and calve becomes slightly less than 90 degrees Now, your hands
should touch the floor.
•• Jump up as high as you can and land in the starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Straight Leg Jackknifes

Main muscle: abdominals

Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head.

•• Raise your legs and arms while keeping them stretched.

•• When they meet try to touch your toes, hold this position for a second.
•• Return slowly to the starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Drop Push Ups

Main muscle: chest

Starting position: Standing

•• Drop into a squat-like position with your hands on the floor.

•• Kick your feet back, while keeping your arms extended.
•• Perform a push-up.
•• Return your feet from the pushup position to the squat-like position.
•• Stand up.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Bent Leg Raises

Main muscle: abdominals

Starting position: Lie down on a flat bench with your stretched legs not resting on the bench. Use your hands
to hold position.

•• Tighten your legs until the calves and hamstrings are in a 90 degree angle and then try to get them all the
way to your chest.
•• Now stretch your legs out again until they are in starting position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Step Ups (normal or weighed)

Main muscle: quadriceps

Starting position: Find a flat bench (or another, similar platform) and stand next to it.

•• Place one foot on the bench.

•• Step on the bench by extending your front leg’s hip and knee. The force to lift your body should mainly come
from your front leg.
•• Step down on the floor.
•• Repeat the motion with your other leg.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Snap Jumps

Main muscle: quadriceps, glutes

Starting position: Drop into a squat-like position with your hands on the floor.

•• Kick your feet back, while keeping your arms extended.

•• Return your feet from the pushup position to the squat-like position.
•• Repeat this process as often as mentioned on your workout routine.

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2.4 EXERCISE EXPLANATIONS

Weighted Bent Leg Jackknifes

Main muscle: abdominals

Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head
holding a dumbbell.

•• Tighten your legs until the calves and hamstrings are in a 90 degree angle and then try to get them all the
way to your chest. At the same time raise your arms while keeping them stretched until they meet your legs.
•• Return slowly to the starting position.
•• Repeat this process as often as mentioned on your workout routine.

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STRETCHING
4.1 BASIC INFORMATION

How does correct stretching work?

Since there is a wrong and a right way of stretching, you should
be very careful!

Correct stretching implies relaxing and continuously stretching your muscles. Try to keep your focus on
the muscles being stretched.

Unfortunately there’s also a wrong way of stretching like:

•• hopping up and down or bouncing,
•• stretching until it hurts.

After stretching regularly many movements will become easier to perform and your body-wellbeing will increase
week after week. Give strained muscles some time to recover. You will feel much better after your muscles are
softened again.

To feel good is important while stretching! Beware of overstretching!

When should I stretch?

You should stretch several times a day and also before / after workouts. Also consider stretching:
•• After hours of standing or sitting.
•• In case you don’t feel relaxed generally.
•• In the morning, when your day at work / daily routine begins.
•• When you want to tackle challenges at work.

Why should I stretch?

Stretching exercises relax your body and even your spirit.

Regular stretching:
•• Increases coordination and enlarges your variety of movements.
•• Facilitates physically tiring activities like running, skiing or swimming.
•• Helps you to learn more about your own body because you are focusing specifically on your muscles (body
consciousness develops).
•• Simply feels great!

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4.2 STRETCHING EXERCISES

1. Quadriceps Stretch
Take your left / right leg and pull it slowly to your buttocks.

1 2

2. Supraspinatus Stretch
Keep your elbow parallel to the ground and press back slowly.

3. Adductor Stretch
Keep your left / right foot pointing straight ahead; lunge sideways on your bent knee, while keeping your back
straight.

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4.2 STRETCHING EXERCISES

4. Hamstring Stretch
Straighten your left / right leg and press is slowly to your chest.

5. Lateral Flexion Stretch

One side, then the other, push pelvis across as you bend.

1 2

6. Triceps Stretch
Pull elbow across and press it down slowly.

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4.2 STRETCHING EXERCISES

7. Adductor Stretch
Push down with elbows on knees very gently and keep your back straight.

8. Hamstring Stretch
Start with your left / right knee slightly bent, then push your knee as straight as the tension allows; push your
chest towards your feet.

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WORKOUT KNOWLEDGE
5.1 EVERYTING ABOUT FITNESS

Fitness

Definition of fitness
Fitness is a special form of sports, which includes healthy nutrition and intensive training. A fit lifestyle improves
your health and motor skills. It also makes your body stronger and improves your general wellbeing. The whole
term „fitness“ includes strength, stamina, velocity, agility and coordination.

1. STRENGTH

“Strength” refers to the musculature’s ability to contract against resistance. Muscles can be stimulated in different
ways. When the highest possible strength is expended against a resistance, it is called “maximum power“. When
the highest possible speed is expended against a resistance, it is called “springiness“.

Combined, strength and springiness are optimal for your musculature.

2. STAMINA

“Stamina” means that a physical exercise can be carried out over considerable time. The body needs oxygen to
access energy. When there is enough oxygen at disposal, it is called “aerobic stamina“. This oxygen is provided by
the lunges, so energy can be exploited when under stress.

When there is not enough oxygen at disposal, it is called “anaerobic stamina“. Workout will be performed with a
lack of oxygen. Therefore, the oxygen has to be distributed according to the level of physical strain.

3. VELOCITY, AGILITY AND COORDINATION

“Velocity” points to carrying out movements as fast as possible. The body needs stamina to keep up velocity.

We speak about “agility” when we refer to expanding the amplitude of different movements. The body needs
agility to carry out a bigger variety of movements.

“Coordination” means carrying out movements as harmonious as possible. Correctly realized movements are
essential in order to prevent injuries, especially during workout with weights.

Therefore it is obvious that velocity, agility and coordination are very important for improving strength and
stamina.

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5.1 EVERYTING ABOUT FITNESS

Workout

Definition of workout
The term “workout” refers to a combination of different physical exercises. Normally, a workout begins with a
warm-up followed by the main part of the workout. Finally, the body has to cool down and the muscles have to be
stretched. The main part of the workout is a workout with weights or a workout for endurance. It is also possible
to combine both methods of the main workouts to achieve a healthy balance between strength and stamina.
Keep in mind that working out constitutes around 30% of a fit lifestyle.

Cool-down
A cool-down is essential after the basic workout is finished. If the cool-down is omitted, the risk of contracting
injuries is very high. The usual time span for a cool-down is around ten minutes. The best way to cool down your
body is by doing some easy jogging. You can also use fitness equipment like the treadmill, stepper or the rowing
machine.

Stretching
Stretching is important to keep the muscles from shortening. It also assists regeneration and supplies you with
more energy. Muscles should never be stretched when they are not warmed up. Therefore, stretching should be
done after the warm-up. Also, do it when the whole workout is completed. For a workout with weights it is highly
recommended to stretch after every exercise. Hold each stretch position for fifteen seconds.

Timeout from working out

Sometimes there is no chance to do a workout (due to vacation, illness, work …). In this case, it is important that
you commence workout slowly and that you lower the weights by around 40%. Allow enough time for getting back
into pursuing your desired achievements. Around 1-2 weeks should be a good timeframe. It is also important to
ease into the workout slowly if it is done for the very first time. A voluntary break for around one week can boost
results. It is advisable to make one or two voluntary timeouts a year. Interruptions are good because the body
regenerates completely, thus resuming workout with new power. It is necessary to keep up nutrition in a timeout.
Remember that nutrition is the most important part for a fitness lifestyle.

Recovery and regeneration

Just working out and keeping up a healthy nutrition is not enough. For optimal results the whole body has to
recover sufficiently. Attractions which are forced by a workout get implemented into regeneration time. Only
during recovery time the muscles are able to grow and to recover. Notice

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5.1 EVERYTING ABOUT FITNESS

that muscles do not grow and regenerate during workout.

Best practice for an optimal regeneration is enough sleep (8 hours are perfect), an easy workout (e.g. slow cardio
and stretching), a mixture of warm and cold bathing, steam bath, sauna, massages, drinking a lot (also during the
workout) and of course, wholesome and healthy nutrition.

Why is recovery so important for your health and

fitness achievements?
While working out you tire your body and inflict small injuries upon your muscles. These small injuries have a
positive effect and help your muscles growing.

To improve your achievements, your body needs time to heal. During sleep your body recovers best and quickest,
while you also get stronger. If you don’t sleep enough, you will feel tired and your performance and concentration
level will drop.

Tips to recover more quickly

•• By eating the right kind of food in your post and pre workout meal you prevent muscle breakdown and
increase your muscle size.
•• By monitoring your workouts with a training log, and paying attention to how your body feels.
•• By perform active recovery after your workout.
•• By stretching - a simple way to help your muscles recover.
•• By getting quality sleep, plenty of it, especially when you are exercising hard.
•• By avoiding overtraining.

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5.2 FACTS ABOUT FITNESS

Time to relax
Everyone has experienced situations in life which are very stressful
and hard. They are hard for our body and also for our brain. That’s
why it is important to take a break and just relax for a few minutes.
Look for a quiet place where you can escape all the noise surrounding you. Enjoy this moment for a few minutes
and just relax.

Regeneration: women vs. men

When you do a workout, you should let your muscles recover before starting the next workout with full strength.
Usually, men need some 48 hours to recover. The regeneration time of women, however, is much lower. Women
need around 4 hours to recover after strength training. This means that women can in fact train more often than
men. For a healthy lifestyle it is not advisable to train every day. If you do a full body workout, four times a week
is recommendable for women, while for men three times a week should be enough.

Chest workout for women

Chest workout is essential for women. Generally, it is important to train your whole body. Neglecting
certain muscle groups in your workout can cause imbalances and injuries.

For example:

The back is the “opponent” of the chest. If you only train your back, your chest won’t benefit at all. So your back will
grow and your chest will contract. This is bad for your posture. The only solution is to train both, back and chest,
in order to balance your posture.

The chest is a very big muscle area, thus burning many calories during training. Also notice that you need your
chest to support other muscle groups, like it is the case with every other muscle group. All of your muscles play
together and should be trained at the same rate, the only way to achieve a balanced, beautiful and strong body.

Best results for my cardio

Notice that a normal cardio, lasting for an hour with continuous intensity, can show good results long term. But
the results are small short term, so you may think that it’s not even worth doing any cardio. Therefore, if you want
to feel and see maximum results, you should consider high intensity interval training. This is a special form of
cardio which pushes you to your limits and burns fat during and after workout.

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5.2 FACTS ABOUT FITNESS

Here is an example for a HIIT

WARM-UP

Run for 5 minutes at a low intensity.

MAIN WORKOUT

Push your limits: Run as fast as you can for around 15 seconds.

Slower run for regeneration: Run on a normal intensity for 60 seconds.

Repeat: Repeat the first two steps sixteen times during 20 minutes.

COOL-DOWN

Run for 5 minutes at a low intensity.

For best results, combine this form of cardio with weight training to strengthen your muscles. With HIIT and
weight training you can maximize fat burning and muscle formation.

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Have a nice and healthy day! Your WOMEN’S BEST Team

 WE WOULD LOVE TO HEAR FROM YOU!

We hope you enjoyed the WOMEN’S BEST Workout-Plan and would love to hear your
thoughts and recommendations concerning the information you have received
during the program.

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via email to [email protected]

Review
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- [email protected]

Thank you! Hopefully you enjoyed it and can recommend it by telling

your girlfriends about our program!

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