50 Workouts – HIIT and Tabata (book)

What do you need to train quickly and effectively, build muscle and strengthen your whole body? Nothing but your own body weight. In this book, Marcel Doll presents the 50 best bodyweight workouts and shows just how easy it is to get or stay fit without any additional equipment. Whether you’re aiming for toned arms, a flat stomach, firm legs or full-body workouts – this fitness guide offers a wide selection of different training focuses. The workouts last between 15 and 45 minutes and are clearly laid out with duration and training plans, and are fully illustrated. In addition, all exercises are described in detail once again in a separate chapter. With these workouts, you can train anywhere and at any time – whether at home, at the gym or outdoors. About the authors: Marcel Doll studied Fitness Economics (BA) and completed his Master’s degree in Health Management and Prevention, specialising in sports psychology and stress management. He has also completed numerous further training courses in the fields of sport and fitness. He is a co-founder of YOU Personal Training in Offenburg, where he works as a personal trainer. As a certified Functional Circuit Trainer, he organises small-group training sessions based on the circuit training principle. He also writes for Functional Training Magazine and www.Trainingsworld.com. His first book, *The Ultimate Suspension Training*, was published by riva Verlag in 2014, followed in 2016 by *Fit with the Mini Band*.

The best exercise routines for strength, flexibility and relaxation Yoga not only enhances general well-being, but is also an excellent form of challenging exercise for a stronger and more supple body. And yoga doesn’t have to be complicated. Even short and simple exercise sequences can improve physical fitness and well-being in everyday life. From energising asanas in the morning, through relaxation and loosening exercises for the neck and shoulders, to specialised workouts for greater hip flexibility – this guide contains 50 yoga workouts lasting between 15 and 45 minutes that can easily be incorporated into your daily routine. All the exercise sequences are clearly laid out, fully illustrated and, thanks to varying levels of difficulty, suitable for both beginners and more advanced practitioners. In addition, all the exercises are described in detail once again in a separate chapter. With these workouts, you’ll improve your posture and stay fit and flexible in your everyday life. About the author Katharina Brinkmann is the founder of YOU Personal Training. As well as working as a yoga teacher and personal trainer, she also works in the clinical sector as a sports therapist. Her areas of specialism include yoga and fascia training, which she has combined extremely successfully in her books *Yoga-Faszientraining* and *Functional Training for Women*.

The best WODs – short, effective, intense Intense strength and endurance training is attracting more and more people. This trend has also given rise to the American concept of CrossFit ®, on which the exercises in this new volume of the successful ‘50 Workouts’ series are based. WOD stands for ‘Workout of the Day’. With such promising names as ‘Monster’, ‘From Zero to Hero’, ‘Dynamite’ and ‘Muscle Madness’ – which Heizmann has created specifically for his CrossFit box and presents exclusively in this book – every trainee will not only find their ultimate challenge but will be put through their paces, as CrossFit ® is regarded as one of the toughest training concepts in the world. However, the workouts featured also cater to beginners, with simpler exercises and fewer repetitions designed to introduce them to the fun of cross-training. Training is sometimes done using one’s own body weight, and at other times with equipment such as kettlebells or barbells. The WODs last between 5 and 30 minutes. Furthermore, all exercises are described in detail once again in a separate chapter. With the best WODs, every trainee can test their limits and introduce new, previously unknown training stimuli. The ‘50 Workouts’ guide series presents the 50 best exercise sequences on current fitness topics – clearly laid out and compact, fully illustrated throughout, and at an unbeatable price. About the author Benjamin Heizmann is a sports and health scientist, movement and mobility coach, and certified CrossFit trainer. In 2015, he founded his own mobility programme, RESET – The 28-Day Mobility Programme. He is also an international speaker on the topics of performance enhancement and injury prevention, sharing his extensive knowledge at conferences and conventions as well as in workshops.

Every athlete looks for a new challenge at some point, and these 50 challenges allow them to set new training goals and sharpen their competitive spirit. Whether it’s the 5-minute multi-plank, the six-pack workout, HIIT and Tabata sessions, or the burpee challenge – it’s all about time, endurance, strength, speed and maximum repetitions. Training equipment such as dumbbells or mini-bands can also be used to push every trainee to their maximum performance limits. The challenges last between 5 and 15 minutes and can be carried out anywhere. All workouts are clearly laid out and fully illustrated, and thanks to varying levels of difficulty, they are suitable for both beginners and advanced trainees. Furthermore, all exercises are described in detail once again in a separate chapter. With the 50 best challenges, every trainee can take on new sporting challenges, test their fitness, compete with others and track their own progress. The ‘50 Workouts’ guide series presents the 50 best exercise routines on current fitness topics – clearly laid out and compact, fully illustrated throughout and at an unbeatable price. About the author: Marcel Doll studied Fitness Economics (BA) and completed his Master’s degree in Health Management and Prevention, specialising in sports psychology and stress management. He has also completed numerous further training courses in the fields of sport and fitness. He is a co-founder of YOU Personal Training in Offenburg, where he works as a personal trainer. As a certified Functional Circuit Trainer, he organises small-group training sessions based on the circuit training principle. He also writes for Functional Training Magazine and www.Trainingsworld.com. His first book, *The Ultimate Suspension Training*, was published by riva Verlag in 2014. Further titles followed: *Fit with the Mini Band*, *50 Workouts – Fit in 7 Minutes*, *50 Workouts – Bodyweight Training without Equipment* and *Circuit Training – Indoor and Outdoor*.