Fitness

Maximise your performance in sport and everyday life with four fundamental movements What’s the best way to improve physical performance? The fitness industry offers countless methods that claim to do just that, but none can serve as a one-size-fits-all solution for everyone. With ‘Freestyle’, former professional gymnast and current CrossFit athlete Carl Paoli presents a fully customisable programme that can be adapted to a wide variety of fitness goals. Readers learn interactively how their bodies move in three-dimensional space and cope in changing environments. Armed with this knowledge and just four basic movements, each linked to specific purposes, Paoli helps trainees maximise their performance in everyday life and in any sport. Freestyle is a practical handbook for further developing our universal human movement patterns, regardless of any specific sporting discipline. It fosters a new awareness of human movement, as well as the ability to personalise any training programme to make it work for one’s own goals. About the authors: Carl Paoli was a professional artistic gymnast. In Spain, he was among the country’s elite for 15 years and won numerous awards, including the gold medal in the vault at the national championships. He studied environmental sciences and initially worked as a marine biologist. Since 2004, he has been working as a coach in San Francisco, collaborating with San Francisco CrossFit and AcroSports. In 2010, he founded the website GymnasticsWOD.com, currently the largest online portal for training gymnastics movements for CrossFit coaches and athletes. In 2011, he was part of the coaching team for Annie Thorisdottir, who in 2011 and 2012 became the first female CrossFitter to win the CrossFit Games twice in a row. Anthony Sherbondy studied and obtained a PhD in engineering and neuroscience at Stanford University and is the author of numerous scientific articles. He practises Capoeira.

The City Is Your Gym (book) - The ultimate street workout   Why go to the gym when your own city is a perfectly equipped fitness centre? Public spaces offer everything you need for an optimal full-body workout: whether on poles, benches or stairs – this book shows how both beginners and advanced exercisers can carry out targeted bodyweight training in any urban environment. As well as classic exercises explained in detail, it also includes moves that not only get you fit but also make quite an impression – after all, you’re never alone in the city. Furthermore, the two authors offer advice on combining individual exercises, complete training programmes and further tips. A particular highlight is the spectacular exercise photos, taken in various cities including New York, Munich and Sydney. With this book, every city becomes a huge gym. About the authors Al and Danny Kavadlo are among the world’s leading experts in calisthenics and street workout. They have published several fitness books and write regularly for the American fitness blog Bodybuilding.com, Train magazine, the New York Times and Men’s Health. As personal trainers, they work worldwide, coaching professional athletes and fitness enthusiasts.Read an extract

The intensive weight-loss programme – drop at least one dress size in 21 days Would you like to wear clothes one size smaller and are you prepared to commit fully to this goal for three weeks? Then the Bikini Bootcamp is just the thing for you. Just 21 days stand between you and your target size, and even though you’ll need to stick to a strict exercise and diet programme during this time, fun and enjoyment aren’t out of the question! Silke Kayadelen, who took part as a weight-loss coach in five series of the hit TV show *The Biggest Loser*, and the doctor Heiner Romberg demonstrate in this book that, with the right guidance, you can get in shape quickly and easily. Anyone who follows the Bikini Bootcamp guidelines will achieve maximum weight loss and a significantly improved body composition. The delicious meals are laid out in detail and there’s a workout every day, always featuring a selection of exercises from the illustrated strength training programme and some of the 10-minute workouts on the accompanying DVD. Once a week, there’s a fitness challenge and a weigh-in day – both of which help you track your progress. Give it your all for three weeks and you’ll be rewarded with fantastic results! About the authors Silke Kayadelen studied sport, was a member of the German national taekwondo team and has been working successfully as a personal trainer for ten years. Since 2009, she has run her own weight-loss centre, ‘Silke Kayadelen – Fit and Healthy’. In recent years, she has frequently appeared on television as a nutrition and fitness coach, including on programmes such as *Secret Eaters*, *Besser Essen – Leben leicht gemacht* and the successful weight-loss show *The Biggest Loser*. She has written several weight-loss books and was awarded the NEOS AWARD in 2015, the most prestigious accolade for personal trainers. Together with Dr Heiner Romberg, she developed the Bikini Bootcamp, on which two successful books have already been published. Dr Heiner Romberg studied pharmacy and medicine and has been practising as a general practitioner for over 30 years, specialising in nutrition and sports medicine. He is a former German decathlon champion and shot putter, and has been coaching both amateur and elite athletes for many years.

Ready for an exciting adventure that will change your life?Friends and fitness experts Katrina Scott and Karena Dawn have developed Tone It Up, a challenge designed to help every woman achieve her goals. And that means more than just having the perfect bikini figure: Katrina and Karena will help you … FIT: Get the strong and sexy body you’ve always wanted – with daily workouts that are challenging yet fun, delicious recipes and valuable information on healthy food. STRONG: Boost your self-confidence – with motivational exercises to start the day full of energy, relaxation and meditation, or small tasks to make yourself and others happier. BEAUTIFUL: Find happiness and discover your inner beauty – with beauty tips, styling inspiration and little feel-good challenges.Katrina Scott and Karena Dawn are certified personal trainers, nutrition coaches and best friends. They live in Manhattan Beach in Southern California. In 2009, they founded the global online community Tone It Up, which is all about fitness, nutrition, friendship, motivation and inspiration. With their humorous and energetic style, the two friends have taken the world by storm.

So trainierst du Gleichgewicht und StabilitätWas können wir tun, um unsere Körperhaltung zu verbessern? Unser Gleichgewicht trainieren! Der Zusammenhang zwischen Körperhaltung und Gleichgewicht ist vielen nicht bewusst und nur wenige wissen um das unglaubliche Potenzial, das man mit gezieltem Gleichgewichtstraining ausschöpfen kann. Dieses Buch will das ändern. Luise Walther erklärt anschaulich die komplexen und faszinierenden Zusammenhänge zwischen Augen, Balance, Bewegung und Atmung und zeigt mit einfachen Beispielen und Übungen, wie wir sofort aktiv werden und unser Gleichgewicht trainieren können – in jedem Alter. Ein verbessertes Gleichgewicht wirkt sich positiv auf unsere Körperhaltung und unsere Mobilität aus und wir können uns wieder frei und ausgeglichen bewegen. LeseprobeLuise WaltherMit ihrem Neurozentrierten Training sorgt Luise Walther für Aufsehen in der Gesundheits- und Fitnessbranche. Ihr Schwerpunkt liegt auf der Individualisierung und Professionalisierung von Trainingsprozessen, um Schmerzen zu reduzieren und Bewegungsabläufe zu optimieren. Die Spezialistin für Rehabilitation, Verletzungsprophylaxe und Performance-Steigerung stellt die ganzheitliche Betrachtung der körperlichen Leistungsfähigkeit in den Vordergrund. Die zentrale Grundlage ihrer neuroathletischen Arbeit ist die Erkenntnis, dass Schmerzen im Gehirn entstehen. Aus diesem Grund, so die Überzeugung von Luise Walther, muss Training radikal neu gedacht und umgesetzt werden. Ihre Expertise und internationale Qualifikation besitzen deutschlandweit nur einige wenige Trainer, weshalb namhafte Unternehmen und Medien auf ihre Expertenmeinung zählen. Auch das begeisterte Feedback ihrer Kunden gibt ihrer langjährigen Arbeit und Erfahrung recht.

Every woman wants a shapely figure, a flat tummy, slender legs and a firm bottom. You can achieve all this with a simple resistance band, in the comfort of your own home and with minimal time investment! This holistic training programme, which includes a high-quality fitness band, shows you the way to your dream figure. Exercises for all muscle groups and areas of the body form a balanced full-body workout that can easily be done at home. The band makes the workout varied and challenging, and the intensity can be adapted to suit your individual ability. A well-thought-out nutrition and endurance training programme rounds off the book. Read an extract | View the table of contents About the author: Bernd Thurner, born in 1970, is a qualified sports instructor specialising in prevention and rehabilitation. In this capacity, he works at a therapy and training centre. Together with Christof Baur, he has published numerous bestsellers on sport and fitness topics. Christof Baur, born in 1965, is a qualified sports instructor specialising in prevention and rehabilitation, and holds a Master of Arts in sports education, psychology and pedagogy. He was a lecturer at the Vocational School for Psychotherapy and now works at a therapy and training centre.

The Appeal of Obstacle CoursesClimbing over wooden walls, crawling through mud, pulling yourself up on ropes or sprinting across rough terrain: obstacle courses are full of challenges, place considerable demands on the body – and are nevertheless, or perhaps precisely because of this, great fun. To master an extreme obstacle course, you need fitness, coordination and strength. Experts David Magida and Melissa Rodriguez show you how to prepare specifically for this. As well as introducing the obstacles, they explain the right kit and nutrition and provide effective tips for tackling a wide variety of courses. With over 100 exercises and workouts, you can then train all the key fundamentals for the competition: endurance, flexibility, balance, strength and speed. Strategies for avoiding injuries, overcoming fears and focusing on the race help you to be mentally prepared for the run as well.The perfect preparation for your next obstacle course race – whether you’re a beginner or a pro, and whether it’s the Spartan Race, Tough Mudder or StrongmanRun!About the authorsDavid Magida is the founder and General Manager of Elevate Interval Fitness, where he also runs courses on obstacle racing. Magida has been competing in obstacle races since 2011 and is a member of the Spartan Pro Team, as well as one of the first ten men in the USA to achieve professional status. He is also the presenter of the NBC Sports programme Spartan Race and a guest writer for Obstacle Race Media.Melissa Rodriguez is a fitness trainer and obstacle course racing enthusiast. She holds university degrees in English, Biology and Business Administration and has been working for the International Health, Racquet & Sportsclub Association since 2008. She has been involved in obstacle racing since 2011 and shares tips on training and race preparation on her blog, MyExerciseCoach.net. She has already contributed to several books on the subject of obstacle racing. 

The 90-Day Challenge for MenFitness without equipment is the most successful and efficient fitness formula of our time. Millions of people worldwide train using Mark Lauren’s tried-and-tested concept: no equipment, anywhere, using only your own body weight as resistance. This new intensive programme is even easier to follow and has been specifically designed to help you get the very best out of yourself in three months. You don’t need to put together any exercises or training plans yourself, as the 90-Day Challenge specifies exactly what to do and how to train, day by day. It also includes a nutrition plan perfectly tailored to the programme, as well as lifestyle tips from fitness guru and bestselling author Mark Lauren. Now it’s time to stick with it! In 90 days, you’ll be amazed at the incredible changes that bodyweight training and the right diet can bring about in such a short time. About the author Mark Lauren is a certified physical training instructor with the US military and, in this role, has prepared over 700 elite soldiers for their deployments with Special Operations. He is constantly on the move and lives wherever he is needed as a trainer and instructor. In his spare time, he trains in triathlon and Muay Thai. He competes at a professional level in Thai boxing. His book *Fit ohne Geräte* was one of the best-selling German fitness books in 2011.Read an extract

12 Minutes a Week (book) The scientific evidence for the unbeatable effectiveness of high-intensity strength training A scientifically based programme for strength and muscle building Building muscle has never been easier or faster than with this revolutionary programme, which involves just one training session per week. Sports scientist Dr Doug McGuff and strength training expert John Little have developed a groundbreaking new concept in which 12 minutes of strength training once a week is enough to achieve maximum muscle and strength gains. The trainee pushes themselves to their limits and then allows the muscles sufficient rest time so that they can rebuild. The effectiveness of this high-intensity, low-frequency strength training (HIT) has been proven by numerous clinical studies. This book explains in detail the mechanisms at work at a cellular level when the muscle is stressed, and what happens during the recovery phase when the muscle regenerates. The reader learns how modern science views strength training in terms of maintaining our health, and how this knowledge can be consistently put into practice. And last but not least, it turns some of the assumptions even experienced exercisers thought they knew about training on their head. Information about the authors: Dr Doug McGuff is a doctor and the owner of the state-of-the-art training facility Ultimate Exercise, where he works as a personal trainer, supporting clients and continually pushing the boundaries of fitness training. He gives lectures worldwide on topics in sports science. Little, John is a bodybuilder and columnist for *Ironman* magazine. He has developed three revolutionary training concepts, including Max Contraction, and has published 12 books on fitness to date. Together with his wife, he runs the Nautilus North Strength & Fitness Centre, where they conduct training studies and apply the insights gained to benefit their clients.

The Perfect Diet for Runners, Triathletes and Cyclists This comprehensive nutrition guide provides runners, triathletes and cyclists with the ideal foundation for their endurance sports, thanks to detailed meal plans and perfectly balanced recipes. After all, nutrition is just as important for sporting performance as the training itself, and different training and race situations require different combinations of nutrients. Written by one of the world’s leading triathlon coaches, *Eat. Train. Win* features not only an in-depth theoretical section but also over 70 recipes designed to help you boost your personal performance and reach peak form. About the author Jesse Kropelnicki is a professional triathlon coach and the founder of QT2 Systems, an international company specialising in training and nutrition for endurance sports. His list of clients and customers includes Ironman winners and athletes from the US national team. He lives with his wife and two children in Massachusetts, USA.Excerpt

The comprehensive handbook featuring over 230 self-defence and combat techniquesThe highly effective self-defence and close-quarters combat system Krav Maga was developed specifically for the Israeli Defence Forces. Today, it is used by military, special forces and police units, security services and bodyguards, as well as by civilians all over the world.The techniques require minimal physical effort but are highly effective, as they are based on our natural reflexes and reaction patterns and specifically exploit the attacker’s weaknesses.Whether man or woman, young or old – anyone can train in and use Krav Maga to defend themselves and others.This book teaches both quick escape and defence techniques as well as powerful counter-attacks. It features a wealth of exercises ranging from beginner to advanced level and is the perfect complement to practical training.About the authorDarren Levine holds a Level 6 black belt in Krav Maga; he is the founder of the Krav Maga Association, as well as CEO and Chief Instructor of Krav Maga Worldwide.

Advanced training techniques for muscle growth, fat loss and strong joints   In the follow-up to his bestseller *Training Like a Prisoner*, former prisoner and bodyweight training expert Paul Wade once again takes us back into the harsh reality of prison life, where you can rely only on yourself and your own strength. He proves once again that our own body is the ultimate training tool, which can be used as resistance in a variety of ways, thus making dumbbells or other weights unnecessary. With an impressive understanding of anatomy and physiology, Wade shows how to functionally train the smaller, yet equally important, areas of the body, such as the hands, forearms, neck, calves, oblique abdominal muscles and joints. This book offers a wealth of new exercises and progressions for anyone training without equipment who is looking for new challenges and wants to make their body even stronger and more flexible in the shortest possible time. About the author Paul ‘The Coach’ Wade spent almost two decades of his life in some of America’s toughest prisons. During this time, he developed his own bodyweight training programme in his prison cell, which he published after his release in the bestsellers *Training Like a Prisoner* and *Training Like a Prisoner 2*.

The 101 best workouts and over 1,000 exercises for strength and endurance training at every fitness level No time, no equipment, no motivation? The Men’s Fitness Training Bible leaves no room for lazy excuses! Because whether you’re a professional athlete or a complete beginner, whether you’re training at the gym or at home using your own body weight – the 101 workouts, compiled for this book by the world’s leading experts, will not only help you make progress but also ensure plenty of variety and fun. As well as full-body workouts designed to build muscle and strength, the Men’s Fitness Training Bible offers workouts for specific body areas and training plans for a wide variety of equipment – such as kettlebells, resistance bands, TRX or dumbbells – as well as endurance plans for maximum fat burning. The workouts are so effective that they achieve as much in just 8 minutes as other workouts do in 80 minutes. In addition, this book provides you with a scientifically based nutrition plan that will effectively support you in building muscle and burning fat optimally. Paperback, 368 pages Weight: 1098 g ISBN: 978-3-7423-0030-0 About the author: Sean Hyson is editor-in-chief of Men’s Fitness and Muscle & Fitness magazines. As a certified fitness trainer, he has been writing about training and nutrition for over ten years. He lives in New York.

Get Fit for the Spartan Race - The ultimate 30-day plan for your perfect race  Extreme obstacle courses through dirt and mud are the latest – and definitely the coolest – trend in outdoor sport! A global leader with 130 races a year across 20 countries and over a million participants, the Spartan Race is not just a running competition, but a whole lifestyle. In German-speaking countries, too, numerous Spartan Races take place every year, attracting several thousand participants. The race course, which varies in length, is peppered with obstacles that participants must overcome either on their own or as a team. From water ditches and javelin throws to climbing walls, it features everything that challenges the body. Anyone who crosses the finish line feeling relaxed and spotless has definitely done something wrong. Joe De Sena is the founder of this unique race, which is officially sponsored by Reebok, and in this guide he sets out the ideal preparation for a Spartan Race: A detailed 30-day training and nutrition plan Full-body workouts – no gym, no equipment Inspiring, motivational stories from successful participants A comprehensive book that not only helps with preparation but also, more generally, helps you stay fit and agile and get the best out of yourself. Step out of your comfort zone and into the competition! About the authors Joe De Sena is the founder of the Spartan Race. A legend in the world of adventure racing, he has completed the Badwater Ultramarathon (approx. 217 km), the Lake Placid Ironman (approx. 226 km) and a 160 km run in Vermont – all within a single week. Jeff O’Connell is editor-in-chief of the website Bodybuilding.com.

Invest little, achieve a lot. The training programme for anyone who wants to enjoy life whilst staying fit  How often have you embarked on a new fitness programme or started a diet with the best of intentions, only to fall short of your own expectations all too soon? In this unusual and compelling guide, Christian Zippel proves that above-average fitness does NOT require above-average effort. Just 20 per cent effort yields 80 per cent success – if you go about it the right way. This way, you can enjoy your life AND stay fit. All it comes down to is keeping the balance of your own ‘fitness account’ in the black. All it takes is two 20-minute training sessions a week and a few tweaks to your daily routine. Whether at home, in the park or even on the playground – you can do the bodyweight exercises presented in this book anywhere. Additional exercises using gymnastic rings allow you to train at the highest level, and combining these with numerous interval training options makes 80/20 fitness perfect. If you then stick to a few simple basic rules regarding your diet, you can confidently stop counting calories and even treat yourself to a proper feast every now and then. After all, nothing works without energy.

How to achieve the best training results in a short space of time with HIT, HIIT and intermittent fasting Why spend hours doing strength training at the gym several times a week when two 20-minute sessions using the HIT method deliver the same or even better results? HIT stands for High-Intensity Training and turns the rules of traditional training theory on their head. Whilst training used to be based on the motto ‘more is better’, with HIT the motto is ‘harder is better’. In this book, the author demonstrates how HIT and HIIT – high-intensity interval training designed to improve endurance – are the most efficient ways to build muscle and burn fat. He not only demonstrates suitable exercises using your own body weight, dumbbells and machines, but also shows how to avoid the most common mistakes. With a variety of intensity techniques and an optimally designed programme, anyone can achieve a muscular, fit and healthy body with minimal time investment. The author also answers all the key questions regarding nutrition in relation to high-intensity training, such as the best possible dietary composition, the effects of intermittent fasting on training results, and the correct application of the ketogenic diet. Tips on physical recovery round off the information on HIT and HIIT.About the authorMario Adelt, born in 1974, is a physiotherapist, fitness entrepreneur and HIT expert. He has been training clients using the high-intensity training method for over 25 years. In 2010, he founded his own company, “Body-Focus – Highly Efficient Personal Training”, in Hamburg. At the age of 41, he proved that it is possible to succeed with HIT alone by competing in his first drug-free natural bodybuilding competition. He also passes on his knowledge to fitness trainers through training courses.

Mit Heliotherapie, Mikrostrom und anderen Hacks die beste Performance erreichen und schneller regenerierenWeiter, höher schneller – die Jagd nach besserer Performance macht viele Athleten zu »Trainingsweltmeistern«. Dabei bleibt zwischen Beruf und Sport häufig wenig Zeit für Regeneration und Vorbereitung. Wer über die gängigen Methoden wie Meditation und Saunagänge hinaus seinem Körper zu schnellerer Erholung verhelfen und seine Leistung steigern möchte, findet viele interessante Möglichkeiten des Biohackings im Gesundheitsbereich in neuen Technologien. Nach fünf Jahren Recherche und über drei Jahren Selbstexperiment stellt Andreas Breitfeld die besten Biohacks und technologischen Lösungen für Sportler vor und erklärt, wie man sie optimal kombiniert – sowohl vor und nach dem Training als auch zur Wettkampfvorbereitung. Von einfach anwendbaren Tipps zur Schlafoptimierung bis zu High-End-Lösungen wie Heliotherapie, hyperbarem Sauerstoff oder frequenzspezifischem Mikrostrom kann sich jeder Athlet die besten Methoden für sein sportliches Ziel zusammenstellen, um alles aus sich herauszuholen.Andreas Breitfeldist Journalist und Inhaber einer Kommunikationsagentur. Ein Burn-out veranlasste ihn, seinem Leben mit 42 Jahren eine neue Wendung zu geben. Er nahm die Verantwortung für seine Gesundheit selbst in die Hand und schaffte es unter anderem mit Sport, in neun Monaten ein komplett anderer Mensch zu werden. Dieser Tiefpunkt ist heute sein Antrieb, neue Technologien und Ansätze im Gesundheitsbereich abseits des Mainstreams zu erproben. Er entwickelt zusammen mit Firmen New Tech und betreibt Deutschlands erstes Biohacking Lab, in dem diese Technologien zum Einsatz kommen und auch an Kunden angewandt werden.

The most important self-defence and combat techniques explained step by stepOriginally developed for the Israeli Defence Forces, Krav Maga is now used by military and police units worldwide. At the same time, it has established itself as a civilian self-defence technique. Whether you’re a man or a woman, young or old – anyone can learn this highly effective close-quarters combat system, as the techniques require minimal physical strength and are extremely effective. They are based on natural reflexes and specifically exploit the attacker’s weaknesses. Krav Maga for Beginners teaches the fundamental techniques of self-defence and combines them with a comprehensive fitness programme. Whether you wish to improve your combat techniques or gain the confidence needed to defend yourself successfully in the event of an attack – this book offers everything you need to achieve your goals with Krav Maga. With over 360 illustrated step-by-step guides, *Krav Maga for Beginners* makes it easy to learn the world’s most effective self-defence and combat system.Read an extract

Workout programmes for men and women, for at home and in the gymWell-toned and not a gramme of excess weight on his hips: that’s how we know Patrick Schumann, the likeable powerhouse from Cologne, who has appeared on the cover of Men’s Health Muscle, amongst other places. Patrick has been working as a fitness coach and personal trainer in the Rhine metropolis for several years, creating personalised training plans for his clients.Patrick’s recipe for success is based on motivation, nutrition and exercise. In this compact guide, he offers both classic strength training on machines and a bodyweight programme for at home, tailored for both men and women, beginners and advanced trainees. This means anyone can train in a varied and successful way, regardless of their current fitness level. The accompanying nutrition programme ensures that you not only build muscle but also shed unwanted body fat.If you follow Patrick’s recommendations, you’ll be in top shape in 8 weeks. ‘Hot or not?’ is the ultimate nutrition and training guide. It’ll work for you!About the author:Patrick Schumann has been living in Cologne for twelve years and has been working there as a fitness trainer for six years. Alongside his martial arts training, the 31-year-old has achieved a number of successes, including a feature in the fitness magazine Men’s Health Muscle, where he was given a photo spread. Patrick Schumann currently lives with friends in a shared flat in Cologne and continues to train private clients. *Hot or not?* is his first book.

7 steps to your dream figure  As we all know, beauty comes from within, and if you want to look good, you need to feel good too. However, starvation diets and crash diets have exactly the opposite effect. They lead to frustration, and the weight you lose is usually put back on again quickly. The well-known fitness trainer and author Johanna Fellner offers a genuine long-term solution. She shows every woman the way to a healthier, slimmer, fitter and happier life. In seven detailed steps, everyone can achieve their own personal dream figure. This involves motivation and focusing on your goal, changes to your diet and, of course, plenty of exercise! Johanna Fellner presents four different workout routines and a whole host of great exercises that can be done anytime, anywhere, without any equipment at all. She constantly motivates you to keep going, helping you to find a zest for life, a new sense of well-being and the perfect body! This book is a revised new edition of the book *Projekt Traumfigur*, first published in 2011. About the author Johanna Fellner is one of the best-known and most popular fitness experts in the German-speaking world, thanks to her numerous DVDs, books, articles and her appearances on the BR programme ‘Tele-Gym’. Based in Munich, she works as an instructor, personal trainer, health and NLP coach and enjoys international success. Until 2016, she was a Reebok Master Trainer and the German brand ambassador for the sportswear company. She runs training courses all over the world and has developed her own fitness programmes, including FUNCTIONALFIT ® and NATURALFLOW ®. Read an extract

Inhalt: Schlingentrainer sind heute in fast allen Fitnessstudios zu finden. Aber auch zu Hause oder draußen kann mit den Schlingen trainiert werden. Christophe Pourcelot stellt 60 effektive Workouts vor, die jeweils nur 15 Minuten Zeit in Anspruch nehmen. An den Schlingen werden nicht nur Kraft, Koordination und Balance verbessert, auch die sonst weniger beanspruchten Muskelgruppen können gezielt aktiviert werden. Alle Workouts sind komplett bebildert, für jeden Trainingslevel geeignet und überall durchführbar – egal, ob zu Hause oder im Fitnessstudio. Über den Autor: Christophe Pourcelot ist Sportlehrer und Athletiktrainer bei der französischen Nationalpolizei. Er entwickelte die Trainingsmethode »lmpact Cross Training«

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*.

Hochintensives Intervalltraining – kurz HIIT – und Tabata-Workouts werden in der Sport- und Fitnessszene immer beliebter. Diese Trainingsformen sind abwechslungsreich, können in wenigen Minuten durchgeführt werden und bringen jede Menge Spaß. Zudem sind sie sehr effektiv für Fettverbrennung, Muskelaufbau und Ausdauerleistung. Lutz Herdener zeigt 50 Workouts, mit denen Kraft, Kondition und Schnelligkeit gezielt verbessert werden können. Alle Übungsreihen sind übersichtlich dargestellt, komplett illustriert und dank unterschiedlicher Schwierigkeitsgrade für Einsteiger und Fortgeschrittene geeignet. Über den Autor: Lutz Herdener ist Sportwissenschaftler, Referent an der Technischen Universität München sowie Gründer von movement24 und der Sportpraxis München, die Trainings- und Therapiekonzepte für Unternehmen erstellt. Seine Schwerpunkte sind Trainingslehre und Belastungsgestaltung sowie die sinnvolle Umsetzung von Methoden aus dem Profi- und Leistungssport für Hobbysportler und Bewegungsinteressierte.

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.