- Diet Special: Train after the 12-second formula
- Monday
- Thursday
Diet Special: Train after the 12-second formula
Tips and exercises for optimal training of the primary and secondary muscle groups. Click, see, join!
The training plan includes 20 minutes of workouts on only two days of the week (Monday and Thursday in our example). The special thing about the exercises is that they are static. This means: One movement lasts for ten seconds and then two more are held.
Monday |
20 minutes of primary muscle training: ZIRKEL-TRIO 1 A, B, C |
with four exercises each of four repetitions for legs, back, chest and abdomen |
Thursday |
20 minutes of secondary muscle training: ZIRKEL-TRIO 2 A, B, C |
with four exercises of four repetitions each for shoulders, biceps, triceps and abdomen The exercises we have put together with detailed explanations for you in the two picture galleries. Circle Trio 1 - Primary muscle groups Do exercises in a clockwise direction and allow as little time between exercises as possible (12 exercises). Click through the picture gallery and see the first twelve training sessions! Circle Trio 2 - Small muscle groups There should be at least two days off between the execution of the Circle Trios. First complete one circle before moving on to the next (12 exercises). In the picture gallery you can see the exercises in the execution. The 12-second-trick - here it goes back to the overview >>Recipes of the 12-second diet >> |
