hello everyone and Welcome to our next episode this time we're going to do a little intense workout but Kristoff is going to explain us more yeah so today we do a circle training and we do uh two rounds of circuit training with five different exercises every exercise we do 30 seconds and we include all the muscles together what we have and you can also separate these exercises into our other workouts this is an advanced version so really stay safe this is an important thing and yeah it depends on your Fitness level how far you can go okay so the first thing is we started with steps forward and backward so you're doing big steps like this going down and going down like this so exactly like this and I have the time we do 30 seconds of training and I give you the signal when you can stop so you ready I'm ready okay let's stop time is running perfect good job perfect [Music] so these launches they are really important while doing so for walking it's really important and why doing it we have to stay really in balanced and really get in this chest up straight last five seconds remember [Music] two one and stop good job so this was the first round and the next exercise we're good doing down on the mat this is push-ups so normal push-ups you can do but Johannes are doing push-ups for the triceps so we're having the hands really close together and we're starting 30 seconds exercise right now let's go so important is that you're going down as far as possible don't hit the ground look at the post shines in a straight line and the movements come out of the arms this is as I said the triceps lifted you can also make it a triceps push-up you can also make it bigger then you have more of the chest included okay the last three seconds two one and stop perfect good for the next thing is um you're going on the on your underarms on your underarms sorry yes bringing your in your Plank and now you're getting up to a push-up situation exactly and going down again okay time is running now it starts doing this exercise all body training try to get the pelvic straight exactly and do it in small movements so going on the in the plank and into the push-up situation [Music] last five seconds to one and stop okay really good perfect yeah a little bit of stretching during these things to relax a little bit okay so the next thing is on the back is going down on the back okay good arms over the head and legs long and while laying down on the floor you're getting arms and legs together yeah exactly arms and legs together so bringing it together okay you're ready I'm ready good let's start perfect like this very good nice thing [Music] perfect good and what is what you can see here that the spine the lower spine has to lay down and this is a whole workout or whole exercise of the optimal muscles okay last three seconds two one and good perfect good and the last thing from our five exercise is on the belly so please turn around and now you lift up both legs and both arms and open the arms and the legs at the same time perfect and bringing it back together exactly like this okay you're ready I'm ready let's go 30 seconds starts right now perfect so first of all what we had with this thing he did before we have the frontal muscle area now we have the back side we have the glutes include the back include and also the shoulders is moving and also the hip here keep on going Johannes three seconds left two one and stop good job perfect so when you have the first round finished our five exercise then you can have a short break for breathing relaxing a little bit do a little bit of stretching muscles as Johannes did also just to relax to bring uh the body a little bit and in shape again and yeah then we started the next round so the second one would be exactly the same these five exercises are 30 seconds depending on your Fitness level you can increase the time or decrease the time for the exercise to make it harder or less hard you ready yes you're feeling your heart is beating heart is beating but I'm ready for the second time okay good so then we started with lunches again okay good three two one start time is running perfect good job [Music] and you see what is when it's good that he also uses his hands while he's doing it so it's a normal walking walking movement so using the hands and also the legs for the lunches two one and stop perfect good do you know the next thing yeah for sure exactly good [Music] so when you start I will start the clock good so he's doing again tricepsy triceps push-ups so leave your shirts and chords in German that's why Seth is awesome the first session so push-ups and you can do this one or the other one 10 seconds left man [Music] yeah three two one and stop perfect good nice so next one exactly what I've been playing getting him up to a push-up situation yes ready when you're up yeah time is running already so the thing is again important is viewing the circle between the exercise it is better to have not break or not a break just a break for switching the positions now after the whole five exercises Circle one time you can stop for a minute or two minutes as you like important is that during the exercise you have enough power to do all five exercise in one row and done finish good job so then on the back again exactly we're doing the exercise for the abdominal muscles so when you start I start the clock perfect time is running good job [Music] yeah perfect keep on going half time now 15 seconds more good job this would be also a good exercise to include it in our Core workout what we did with heinridge two one and stop perfect good and the last exercise for this round again okay good time is running 30 seconds again [Music] and again also the speed is not important for the movements so you can do it also a little bit slower unfortunate that the whole time you're doing the exercise for 30 seconds [Music] okay last five four three two one that's it good job perfect nice nice good job how do you feel oh wow I feel good but my hardest feeling okay so you could see even Johannes uh get his heart is beating and his blood circulation is on fire now so yeah this was an advanced program thank you for watching uh I enjoy the training with you great job man thank you for joining us I hope we had some Inspirations for you and of course you can increase this training by adding numbers of exercises or by repeating more often but we wanted to show you just a little inside and thank you for watching yeah take care stay healthy and bye bye goodbye