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
Treadmill6 × 2 Min · 45s rest
Box Jump4 × 10 · 60s rest
Mountain Climber4 × 40 Sek · 30s rest
Ski Erg3 × 3 Min · 45s rest
Tag 2 – Ruder-Schwelle
Rowing Machine6 × 4 Min · 60s rest
Kettlebell Swing4 × 20 · 45s rest
Hand Plank4 × 60 Sek · 45s rest
Exercise Bike2 × 10 Min · 90s rest
Tag 3 – Bike-Schwelle
Spin Bike4 × 8 Min · 90s rest
Jump Squats4 × 15 · 45s rest
Burpee4 × 12 · 45s rest
Stair Climber3 × 4 Min · 60s rest
Tag 4 – Langer Grundlagentag
- Treadmill2 × 20 Min · 180s rest
Bodyweight Squat3 × 25 · 45s rest
Supermans3 × 15 · 45s rest
Elliptical Trainer2 × 8 Min · 90s rest
Tag 5 – Maschinen-Zirkel
- Ski Erg3 × 3 Min · 45s rest
- Rowing Machine3 × 3 Min · 45s rest
- Elliptical Trainer3 × 3 Min · 45s rest
- Stair Climber3 × 3 Min · 45s rest
Elbow Side Plank3 × 30 Sek · 30s rest