Free Fitness Program

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Free Health and Fitness Program

Get in shape in just three weeks!

Get your personalised master program from the best of the best and reach your goals faster then you ever thought you will!

For professional instructions, personalised programs and exercise explanations please

fill in the FORM (click here).

Check with your GP before starting any gym and fitness program.*
A pulse watch is compulsory. If you should start having signes
of overtraining take a day off and reduce your training volume and intensity.

Monday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach: 10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Tuesday

Morning

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Wednesday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext
• Crunches
• Scissors

Thursday

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Friday

Morning

Endurance & Fat burning

First thing in the morning:

Stairs / hill running up interval training

10 min worm up, 20 min interval training within pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Saturday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon:

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Sunday

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext

* This is a general based program, we do not take any responsibility for accidents, or any kind of problems you might have with it.

Results You Can See

How To Turn Your Dumbbell Training

Into Results You Can See

There’s no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone’s exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little

trick? In a second, I’m going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren’t we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you’ll quickly change the way you look. And might I add, you’ll look a whole lot better!

I know this sounds like a no-brainer, but you’d be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I’m about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?

This little trick is called Unilateral Training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then

you would do the same number of repetitions with the right arm.

Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:

1) There is a phenomena called “bilateral deficit” which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You’ll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It’s a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!

But since I have you here, I’m going to share a BONUS BENEFIT of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.

So, let’s recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?

To complicate?

Start today with your personalised program!

Ursula Knecht

Create the Life you desire

6 easy steps to “Life Energy”

The 6 easy Steps to

“Life Energy“ revealed

The 6 easy Steps to “Life Energy”.

In this 10 min video you get first tips how to create more energy in your life right NOW.

1. Reprogram your mind for success, remove blockages and live your full potential.

2. Physiology, move your body to feel better.

3. Nutrition, energise your body with the right food.

4. Super hydrate, feeling tired is the first sign of dehydration.

5. Exercise, to get healthier and more energetic.

6. Breathing, oxygenate your body!