How-to

You will find in your app:

2 full-body workouts for the gym (barbell and dumbbell preferred), 2 full-body bodyweight workouts, and 2 core workouts.

Since we always train the whole body, you can also freely combine the bodyweight plans with the gym plans in one week, without having to worry whether they are effective.

Here are some examples of organizing your training week over a month:

Example 1: Gym training 3-5x/week:

Week 1 & 3

Monday: Gym Performance 1

Tuesday: Rest day

Wednesday: Gym Performance 2

Thursday: Rest or Core Stability 1

Friday: Gym Performance 2

Saturday: Rest or Core Stability 2

Sunday: Rest day

Week 2 & 4

Monday: Gym Performance 2

Tuesday: Rest day

Wednesday: Gym Performance 1

Thursday: Rest or Core Stability 1

Friday: Gym Performance 2

Saturday: Rest or Core Stability 2

Sunday: Rest day

Example 2: Training at home 3-4x/week

Week 1 & 3

Monday: Full Bodyweight Resistance 1

Tuesday: Rest day

Wednesday: Full Bodyweight Resistance 2

Thursday: Rest or Core Stability 1

Friday: Full Bodyweight Resistance 1

Saturday: Rest or Core Stability 2

Sunday: Rest day

Week 2 &

Monday: Full Bodyweight Resistance 2

Tuesday: Rest day

Wednesday: Full Bodyweight Resistance 1

Thursday: Rest or Core Stability 1

Friday: Full Bodyweight Resistance 2

Saturday: Rest or Core Stability 2

Sunday: Rest day

I’m sure you can become fitter, stronger and more balanced with our full-body workouts than ever before. Remember to stay consistent and try to progress in each exercise. Then nothing will stand in the way of your new, functional and athletic body!

The main goal of our training is to learn how to control and strengthen your muscles in order to perform specific movement patterns. This is called motor control. You develop motor control by increasing the time under tension of the muscle. Full-body training is the best way to develop motor control. It allows athletes like you to train the same movement patterns several times a week, exposing your musculature to long periods of contraction.

Additionally, full-body workouts can be trained with high frequency (= number of training days per week) since we do not train a muscle-group split and you can recover faster.

Another essential advantage of full-body workouts is that you always perform compound exercises in every training session. This means you burn more calories and perform more work than in a muscle-group split, where you would, for example, only stress your back and biceps.

In our gym and bodyweight plans you will also repeatedly encounter supersets.

In general, supersets are two different exercises performed one after another with little to no rest between them. We say “a little” because you will probably take a short rest between each set to catch your breath or take a sip of water. Here is a classic example of a superset:

A1) Push Up x 10 repetitions, no or little rest and straight to the next exercise A2) Back Squat x 10 repetitions

Then your set rest is 2 minutes, then you move back to push-ups.

These are the benefits of supersets,

1. Efficient - You reduce the total training time. It is important to rest between sets when you lift weights to give your muscles and your brain enough time to recharge. Then you can approach it again with enough intensity to build muscle and strength. If we combine movements effectively, we can fill part of these rest times with other exercises without compromising results.

2. Aerobic training - You simultaneously increase your endurance. Density is the total amount of work performed in a given period within a training session. Supersets allow us to accomplish more work in a shorter time. This not only makes you stronger, but also builds endurance. This increases the aerobic demands of the training session.

3. Intensity - Overload the muscles. As you will see in our programs, certain supersets (especially those that target the same muscle group) extend the time under tension of a muscle group. We can combine movements that increase the metabolic demand on a particular muscle and thereby increase the intensity.

Certain movement combinations require the recruitment of higher-threshold muscle fibers in a body part.

In all our Xletics plans you always train according to the 6 fundamental movement patterns:

• Push - all pushing muscle groups like chest, shoulders and triceps

• Pull - all pulling muscle groups like back, biceps and neck

• Lunge - all single-leg exercises like lunges, split squats & Co

• Squat - all knee-dominant muscle groups like the quadriceps

• Hinge - all hip-dominant muscle groups like the glutes, hamstrings and lower back

• Core - all core-stabilizing muscle groups

In every Full Body Training, whether in the gym or in the bodyweight plan, you therefore cover all movement patterns in the form of exercises to train your athletic body evenly, burn fat and build functional muscle mass.