VIDEO: Functional training for advanced users

The workout is an advanced workout. You should be functional for the very first time training try it out, we recommend it Beginners workout.

The training is intended as circuit training. Each exercise is repeated 10-15 times for a total of 5 rounds. You can gradually increase the workload by adjusting the number of repetitions.

Action training for advanced users - 5 exercises, 5 rounds

1. Full Extension: With the full extensions, jump up from a crouch 15 times and take the poor with it. You move your arms in front of your body, keeping your arms straight and your palms facing inwards. You don't have to jump very high. It is enough for your feet to lift off the ground. Thus, the full extensions are a great way to start your workout.
2. Burpee: The next round is 10 burpees - the classic among fitness exercises and a real all-rounder. With the burpees, you train both the major muscle groups in the chest, move and thighs as well as the muscles of the trunk, shoulders and arms. Burpee should not be missing in any workout - whether you want to lose fat or build muscle. With your arms outstretched, jump up and go from the jump to a push-up position.
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3. Sumo Squat: The sumo squats are a step up from the squat. You effectively train the gluteal and leg muscles. In this exercise, you jump from a standing position into the squat position and alternately touch the floor with your right and left hands. Push your buttocks back and make sure that your back always stays straight. Repeat this exercise 25 times.


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4. Explosive Sit-Up: This explosive exercise works the upper and lower abs. Furthermore, the shoulder and chest muscles are stabilized by stretching the arms. You start this exercise in the supine position. In the explosive sit-ups, you stretch your arms back and then raise upper body and legs at the same time. In contrast to the normal sit-ups, you bring your hands together under the bent legs and clap your hands. You do the exercise 15 times in total.
5. Variation of the push-up: From the push-up position, lie down on the belly and clap their hands once in front of and once behind the head with outstretched arms. After that, go back to the push-up. This exercise not only strengthens the entire arm muscles but also the entire back - including the lower back. Repeat this exercise 15 times as well.

Enjoy the training!