Active day after day: the exercises for our fitness program

Millions of people have become lethargic in the corona pandemic. Have been sitting at home, moving around a bit. This accelerated the general trend – for fitness was already declining before then. But if you want to feel better now, do not waste time looking back.

“We can start improving our lifestyle and long-term health well-being at any time by increasing physical performance,” said Professor Klaus Bös, a sports researcher at the Karlsruhe Institute of Technology (KIT). Let’s go!

The self-test for your fitness

The training program is based on your current fitness level. You can do this with a self-test in the current issue of apoteksblad (in these pharmacies). Or you can take the walking test of Professor Klaus Bös with your smartphone (Android, iOS).

Get started with the 12 week program now

And off you go: Get started and create a great foundation on your path to more physical performance with our training plan! Do not wait until tomorrow or the day after tomorrow.

Matches this: our nutrition program

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Beware of 12 weeks: the shopping lists

Eat better: Fast, simple dishes on the way to a more conscious, balanced diet

Exercise tips

  • A mat, comfortable sports shoes and clothes, a stable chair. That’s all you need for our indoor workout
  • Listen to your body. The specified training duration and number of repetitions are indicative only
  • Do the exercises slowly and only as long as you can do them properly
  • During standing exercises, the insecure person can lean on a stable chair that is secured against rolling away and tipping over.
  • Sore muscles are a natural consequence of unfamiliar exertion and can last from a few hours to ten days. Nevertheless, keep moving

Before you start

If you answer “yes” to any of the following questions, talk to your doctor first.

  • Are you sick or currently sick?
  • Have you recently been hospitalized or seriously ill?
  • Do you suffer from a chronic disease such as osteoporosis, arthritis or diabetes?
  • Do you have a heart or lung disease? Then training under professional guidance in a heart or lung sports group is ideal

The exercises for week 1-2

The exercises shown here show the movement, warm-up and cooling exercises of the movement exercises. They are based on fitness level 2.

This is your 7-day training plan for the first two weeks

  • Day 1/8: Indoors, focus on strength (20 minutes)
  • Day 2/9: Outdoors, focus on endurance (30 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on strength (20 minutes)
  • Day 5/12: Indoors, focus on endurance (30 minutes)
  • Day 6/13: Free choice
  • Day 7/14: Free choice

outdoor program

For endurance, go outside for 30 minutes. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circuit going and strengthen your coordination. The exercises shown refer to fitness level 2.

The indoor exercises

Exercises to strengthen the whole body. The exercises shown refer to fitness level 2.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

The exercises for week 3-4

The exercises shown here show the movement, warm-up and cooling exercises of the movement exercises. They are based on fitness level 2.

This is your 7-day workout plan for those two weeks

  • Day 1/8: Indoors, focus on strength (20 minutes)
  • Day 2/9: Outdoors, focus on endurance (35 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on strength (20 minutes)
  • Day 5/12: Indoors, focus on endurance (35 minutes)
  • Day 6/13: Free choice (at least 20 minutes)
  • Day 7/14: Free choice (at least 20 minutes)

outdoor program

For endurance, go outside for 30 minutes. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circulation going. The exercises shown refer to fitness level 2.

The indoor exercises

Exercises to strengthen the whole body. The exercises shown refer to fitness level 2.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

The exercises for week 5-6

The exercises shown here show the movement, warm-up and indoor exercises of the movement exercises. They are based on fitness level 2.

This is your 7-day workout plan for those two weeks

  • Day 1/8: Indoors, focus on strength (25 minutes)
  • Day 2/9: Outdoors, focus on endurance (40 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on strength (25 minutes)
  • Day 5/12: Indoors, focus on endurance (40 minutes)
  • Day 6/13: Free choice (at least 20 minutes)
  • Day 7/14: Free choice (at least 20 minutes)

outdoor program

For endurance, go outside for 30 minutes. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circulation going. The exercises shown refer to fitness level 2.

The indoor exercises

Exercises to strengthen the whole body. The exercises shown refer to fitness level 2.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

The exercises in week 7-8

The exercises shown here show the movement, warm-up and indoor exercises of the movement exercises. They are based on fitness level 2.

This is your 7-day workout plan for those two weeks

  • Day 1/8: Indoors, focus on coordination (25 minutes)
  • Day 2/9: Outdoors, focus on endurance (40 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on coordination (25 minutes)
  • Day 5/12: Indoors, focus on endurance (45 minutes)
  • Day 6/13: Free choice (at least 25 minutes)
  • Day 7/14: Free choice (at least 25 minutes)

outdoor program

For endurance, go outside for 30 minutes. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circulation going. The exercises shown refer to fitness level 2.

strengthening

Exercises to strengthen the whole body.

coordination

Exercises to train your brain and body. The exercises shown refer to fitness level 2.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

The exercises in weeks 9-10

The exercises shown here show the movement, warm-up and indoor exercises of the movement exercises. They are based on fitness level 2. Instructions for the higher levels can also be found in the current issue of apoteksblad.

This is your 7-day workout plan for those two weeks

  • Day 1/8: Indoors, focus on flexibility (25 minutes)
  • Day 2/9: Outdoors, focus on endurance (55 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on flexibility (25 minutes)
  • Day 5/12: Indoors, focus on endurance (55 minutes)
  • Day 6/13: Free choice (at least 25 minutes)
  • Day 7/14: Free choice (at least 25 minutes)

outdoor program

For endurance, go outside for 30 minutes. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circulation going. The exercises shown refer to fitness level 2.

strengthening

Exercises to strengthen the whole body.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

The exercises in week 11-12

The exercises shown here show the movement, warm-up and indoor exercises of the movement exercises. They are based on fitness level 2. Instructions for the higher levels can also be found in the current issue of apoteksblad.

This is your 7-day workout plan for those two weeks

  • Day 1/8: Indoors, focus on relaxation (30 minutes)
  • Day 2/9: Outdoors, focus on endurance (60 minutes)
  • Day 3/10: rest day
  • Day 4/11: Indoors, focus on relaxation (30 minutes)
  • Day 5/12: Indoors, focus on endurance (60 minutes)
  • Day 6/13: Free choice (at least 30 minutes)
  • Day 7/14: Free choice (at least 30 minutes)

outdoor program

For endurance, go outside. If you are fitness level 1, then go for a long walk. The load is appropriate if they can still talk while running. You can also sweat. If possible, you can also incorporate short running distances.

warm up

Get your circulation going. The exercises shown refer to fitness level 2.

strengthening

Exercises to strengthen the whole body.

Relaxation

Goal: to calm down.

Cool down

Stretch and relax. The exercises shown refer to fitness level 2.

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