Upcon Programme 5

The Upcon programme is available as a 30-minute variant and a 55-minute variant. It consists of a warm-up, a 1st block / 2nd block / 3rd block and a cool-down.

The workout consists of a series of exercises using your own body weight or the equipment from the studio (step, mats, dumbbells, boxing bag, barbell, etc.).

After a short full-body warm-up comes the 1st block (10 min.). During these 10 minutes, 4-5 exercises are performed one after another in 10, 15 or 20 repetitions (depending on the programme). For example, 10 repetitions of each exercise make up one round. The goal for each participant is to complete as many rounds as possible during the 10 minutes. This is followed by a slightly longer break during which the 2nd block is explained. The 3rd block lasts 12 minutes.

By including 4-5 exercises per block and thus alternating muscle groups, it is clear that the training intensity can be kept consistently high. The breaks during the workout (block 1, 2 and 3) are inserted by yourself - as needed.

All participants train at their own intensity in order to make the workout as intensive as possible for themselves.