50 Workouts – Yoga (book)

Simple – effective – high-intensity A short, high-intensity workout is significantly more effective than long, low-intensity cardio or strength training. With just a few pieces of equipment and only 7 minutes to spare, you can already achieve great results. From core, leg and bum workouts to kettlebell, mini-band and dumbbell exercises, right through to fast HIIT and cardio workouts, this fitness guide offers 50 quick training sessions that can easily be incorporated into your daily routine. These sessions focus on strength, endurance or speed – depending on your training plan. All workouts are clearly laid out and fully illustrated, and thanks to varying levels of difficulty, they are suitable for both beginners and advanced exercisers. In addition, all exercises are described in detail once again in a separate chapter. 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, followed in 2016 by *Fit with the Mini Band*.

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.

High-intensity interval training – HIIT for short – and Tabata workouts are becoming increasingly popular in the sport and fitness scene. These forms of training are varied, can be completed in just a few minutes and are great fun. They are also highly effective for burning fat, building muscle and improving endurance. Lutz Herdener presents 50 workouts designed to specifically improve strength, fitness and speed. All the exercise routines are clearly laid out, fully illustrated and, thanks to varying levels of difficulty, suitable for both beginners and advanced practitioners. About the author: Lutz Herdener is a sports scientist, a lecturer at the Technical University of Munich, and the founder of movement24 and Sportpraxis München, which develop training and therapy programmes for businesses. His areas of expertise include training theory and exercise design, as well as the practical application of methods from professional and competitive sport for amateur athletes and those interested in physical activity.

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*.