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Firming

The problem: Tissues lose their firmness, resulting in cellulite and loose, saggy skin. Fat deposits have established on certain parts of the body, including the thighs, buttocks and stomach …

Training units

Training takes place on two (or preferably three) days a week with split training units of 60 to 70 minutes each. Each training unit starts with a warm-up and finishes with a cool-down of ten minutes.

The training program below is a mixture of classic volume training and elements from weightlifting and power lifting, and should be followed consistently over a period of eight to twelve weeks.

The special characteristic of this workout regime is that one to two warm-up sets are completed before you actually get going.

Training unit ATraining unit B
Muscle group Exercise Sets Reps
Legs Squats unsupported 3 8-12
Legs Lunges je 2 8-12
Legs Adductors 3 12
Legs Adductors 3 12
Calves Calf raises, sitting or standing 3 20
Biceps Barbell Curls 3 12
Triceps Dips 3 12
Abs Crunches 3 20
Abs Crunches 3 20
Muscle group Exercise Sets Reps
Chest Incline dumbbell bench presses 3 8-12
Chest Long-lever butterflies 2 each 8-12
Back Standing bent-over barbell rows 3 12
Back Cable lat pull-downs to the chest/wide bar 3 12
Shoulders Dumbbell military press 3 8-12
Torso Lie on your back: Hold the gym ball between your feet, keep your legs straight and touch it to the ground at the side. 3 12
Abs Squats 3 20
Abs Incline crunches 3 20
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