Welcome
Here you can find everything you need to know before you start with your first workout. Watch the first video now!
- a mat
- 3 minibands with different levels of resistance
- optional: free app „Seconds“
- Print out your workout schedule and place it somewhere where you can see it frequently. Next to mirror, onto your fridge or the toilet, etc.
- You can put a "check" next to each workout that you have done already. You can be really proud of yourself for every check that you put down!
- At the end of 6 weeks this should be 18 checks! We would love to see a picture of your workout schedule in our FB group!
Download the App "Seconds" for free
Your Workout schedule
| Workoutweek | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1-2 (5x5) | Workout 1 | Restday | Workout 2 | Restday | Workout 3 | Restday | Running/Swimming |
| Week 3-4 (5x5) | Workout 1 | Restday | Workout 2 | Restday | Workout 3 | Restday | Running/Swimming |
| Week 5-6 (5x5) | Workout 1 | Restday | Workout 2 | Restday | Workout 3 | Restday | Running/Swimming |
Everything you need to know for your MONDAY workout
Exercises/ Explanations/ Workoutvideos
Monday
45 sec. action / 15 sec. break- Squat Jumps
- Plank diagonal lift
- Russian Twist
- Triceps Push Up
- Swimming
- Week 1-2: Exercises variation: easy
- Week 3-4: Exercises variation: medium
- Week 5-6: Exercises variation: difficult
Everything you need to know for your Wednesday Workout
Exercises/ Explanations/ Workoutvideos
Wednesday
45 sec. action / 15 sec. break- Reverse Lunges right
- Reverse Lunges left
- Criss Cross
- Push Ups
- Back lifts
- Week 1-2: Exercises variation: easy
- Week 3-4: Exercises variation: medium
- Week 5-6: Exercises variation: difficult
Everything you need to know for your Friday Workout
Exercises/ Explanations/ Workoutvideos
Freitag
45 sec. action / 15 sec. break- One leg Squat right
- One leg Squat left
- Touch your heels
- Burpees
- Paddling
- Week 1-2: Exercises variation: easy
- Week 3-4: Exercises variation: medium
- Week 5-6: Exercises variation: difficult
Get social!!
Share your experience with the FitSummer community
Wir freuen uns, wenn auch du deine Trainingseinheiten festhältst und postest. Markiere @gowiththeflo_blog_fitness und ich teile deine Fotos oder Videos in meinen Stories. So können wir uns gegenseitig motivieren und mitreißen!!! Ich freu mich auf deine Bilder!!!
Auf Facebook gibt es die geschlossene Gruppe „Fit Summer“ von GoWithTheFlo, in der wir uns ebenfalls unterstützen können. Außerdem können/ dürfen/ sollen hier auch Fotos gepostet werden, die dann aber nur von den Gruppenmitglieder gesehen werden können um uns gegenseitig zu motivieren! Also Just Us! Let’s do this together!!!
Ideas for a Warm Up / Cool Down
Before you start with your HIIT Workou take a couple of minutes and prepare your body for what is coming next. That way you can prevent injuries and you get out even more of your workout.
After you are done with your HIIT Workout you should take a few minutes to stretch and cool down.
