1. Workouts & Skill Training

For the next 4 weeks you will have 4 workouts per week, so 16 workouts in total (each approx. 25-45 mins). You can do them whenever they fit into your schedule, just make sure to complete them all in the week you are supposed to. It's important that you keep up the pace. Don't skip workouts or move them to the next week!

A workout always consists of a warm-up, a skill training, a workout routine and a stretching to cool down. Only after you've done all these training sessions in a workout, you will have completed it. Make sure to do them all right after each other in one workout session.


Skill Training Rules:

All skill training sessions include a detailed explanation of the technique and are then directly followed by a "100 seconds max" routine.

This means:

    For rep skills (e.g. push-ups) do as many reps of the exercise as possible in the 100 seconds time limit. Record your results and improve next time.
    For holding exercises (e.g. plank, squat sit, planche progressions etc.), hold the exercise for a minimum of 100 seconds and then keep holding as long as you can. Record your time - goal is to achieve a higher number every time you train the skill.