5-Day Engine Builder
5 days · 21 exercises
EnduranceAdvanced5× / week
A demanding endurance programme for experienced athletes: HIIT runs, threshold intervals on the rower and bike, one long aerobic day and a machine circuit cover every energy system. Explosive work such as box jumps and swings adds strength endurance. The five days differ in intensity by design - hard and easy sessions alternate.
Tag 1 – HIIT Laufband
TreadmillCardio
Box JumpBeine
Mountain ClimberCore
Ski ErgCardio
Tag 2 – Ruder-Schwelle
Rowing MachineCardio
Kettlebell SwingBeine
Hand PlankCore
Exercise BikeCardio
Tag 3 – Bike-Schwelle
Spin BikeCardio
Jump SquatsBeine
BurpeeCore
Stair ClimberCardio
Tag 4 – Langer Grundlagentag
- TreadmillCardio
Bodyweight SquatBeine
SupermansRücken
Elliptical TrainerCardio
Tag 5 – Maschinen-Zirkel
- Ski ErgCardio
- Rowing MachineCardio
- Elliptical TrainerCardio
- Stair ClimberCardio
Elbow Side PlankCore