Never too late

NTL 1st Warmup / Hotup - (second step)

Bitte wärme Dich vor jedem Workout 10-15 Minuten auf. Je nach Workout auch in den Schwerpunkt gehen. Nach den Workouts ist es empfehlenswert sich 10-15 Minuten einem Cooldown inkl. Dehnübungen zu widmen. Somit gibst du deinem Körper die Chance sich schneller zu erholen und förderst den Fortschritt deiner jeweiligen Skills für die einzelnen Übungen. Wir raten dringend davon ab, Workouts ohne eine Aufwärmroutine durchzuführen.

Dieses Video zeigt schon die zweite Phase um die richtige Körpertemperatur zu erreichen. Das zentrale Nervensystem wird es dir danken und dich vor allen Dingen unterstützen, eine bessere Leistung zu vollbringen und schützt dich vor Verletzungen.



NTL BACKUP - 5 Rounds

  • 20 Good Mornings
  • 30 M Sprint
  • 1 Min kung fu parsley
  • Easy comeback (Just run slow to your startposition)
  • 25 Supermens
  • 30 M Sprint
  • 15 Cobra
  • Easy comeback (Just run slow to your startposition)
  • 10 Wall Shoulder Taps
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NTL BOX 2 BOX - 10 Rounds

  • 5M Skippings
  • 3M Sidesteps
  • 10M Sprint
  • 3 Burpeebreaker inkl. Pushupjump
  • 30M easy comeback (Just run slow to your startposition)



NTL BODY SPRINT - 5 ROUNDS

  • 5 Meter Fast Feet
  • 15 Meter Sprint
  • 10 Burpees
  • 10 Breakers
  • 30 Sec Wallsit



NTL BUNNY INK - 4 Rounds

  • 20 Situps
  • 20m Frog Jumps
  • 10 Chairdips
  • 15m Lungewalk
  • 45sec Plank
  • 6 Sumo-/ 6 Close Squats
  • 10 Burpees



NTL BURPEENATOR - 5 Rounds

  • 10 Burpee Jacks
  • 10 Prisoner Squats
  • 10 Burpee Mountain
  • 10 Standups
  • 5m Ledder Touches in/out
  • 2 x 60m Fast Run
  • 10 Shuffle (5m) Sprawls
  • 10 Terminators
  • 25m Bear Crawl
  • 10 Burpees Knee 2 Chest
  • 10 Burpee Rope



NTL CATCH THE RABBIT - 9er Pyramide

  • 25 Burpees
  • 25 Climber
  • 25 Squats
  • 25 Pushups
  • 25 Breaker

  • . . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25



NTL COMBO - 10 Rounds

  • 5 Burpee Standups
  • 20M Sprint
  • 20 Cross Climber
  • Easy Comeback (Just run slow to your startposition)
  • 5 Handstand Pushups



NTL COMPLEX - 5 Rounds

  • 10 Standups - 5 m fast feet
  • 15 m Sprint
  • 10 Burpees
  • 10 Breaker
  • 10 Ropedown
  • 10 Kick Pushups



NTL DAY OF 1000 REPS - 10 Rounds

  • 10 Burpees
  • 10 Deep Squats
  • 10 Military Pushups
  • 20 Mobility Situps
  • 20 Climber
  • 10 Front Lunges
  • 10 Frogs
  • 10 Leg Raises



NTL DON´T TOUCH - 4 Rounds

  • 10 Knee Raises
  • 10 Sec L-Sit
  • 10 Strict Pullups
  • 10 Toes to bar
  • 10 Chinups
  • 10 Straight Bar Dips
  • 10 Sec hanging L-Sit Swim



NTL DRAGON LEG DESTROYER - 8 Rounds "Hard Version"

  • 10 Burpee High Jumps
  • 30 M Sprint
  • 15 M Chillwalk
  • 20 M Burpee Deep Frog Jumps
  • 10 Deep Squat High Jumps
  • 10 Frontlunges
  • 10 Backlunges
  • 30 M Sprint
  • 15 M Chillwalk
  • 20 M Prison Lungewalk
  • 10 Deep Squat High Jumps



NTL FIGHT 49 - 7 Rounds "Boxing Circle"

  • 1 MIN (6 WEIGHT PUNCHES/6 WEIGHT UPPERS)
  • 1 MIN 2 FRONTKICKS/ 2 DEFFENSE/ 2 MOBILITY
  • 1 MIN 3X6 SHOULDER/ NACK (up, side, front)
  • 1 MIN ROPE JUMP
  • 1 MIN BOX RUN
  • 1 MIN CRUNCHES
  • 1 MIN WEIGHT SQUATS



NTL FULL BODY CIRCLE - 6 Rounds

  • 20 Mobility Situps
  • 20 Climber
  • 10 Burpee Box Jumps
  • 7 Pullups
  • 100 Meter fast run
  • 20 Cross Climber



NTL FULL BODY CIRCLE - 6 Rounds (GYM VERSION)

  • 20 Mobility Situps
  • 20 Climber
  • 10 Burpee Box Jumps
  • 7 Pullups
  • 100 Meter fast run



NTL FULL BODY KICK - 5 Rounds

  • 5m fast feet
  • 10m Duckwalk
  • 15m sprint
  • 10 pushups
  • 30m easy comeback (Just run slow to your startposition)
  • 5 burpee breaker
  • 30sec backplank
  • 15 og situps
  • 30sec frontplank
  • 10 hs knee 2 chest



NTL HOUSE OF PAIN - 20 Rounds

  • 20 Burpees
  • 20 Mobility Situps
  • 20 Deep Squats
  • 20 Climber



NTL MISSION MOBILE - 3 Rounds

Every exercise 60 sec
  • Walk Outs
  • Bridging
  • Scorpion -World Greatest Stretch

Every exercise 45 sec
  • Runde jede Übung 45sek
  • YTW
  • Plank toe touches
  • Shoulder Squeeze
  • Squat Pushups

Every exercise 30 sec
  • Knee Hugs
  • Buttlifts
  • Open Legs
  • Dynamic Quadrizeps Stretch
  • Hip Crades
  • Frog Stretch

… next round!



NTL MUSCH - 4 Rounds

  • 10 Burpees
  • 15 Chairdips or 10 Dips
  • 10 Burpee side jumps
  • 20 Squat + upper one leg
  • 10 Burpee 180's
  • 10 Tabledancer
  • 15 Military Pushups
  • 25 Cycle Crunches



NTL PLD "PURE LEG DAY" - 4 Rounds

  • 10 Box Jumps
  • 15 One Leg Box Jumps
  • 20 Bulgarien Lunges
  • 20 Lunges
  • 10 Split Lunges
  • 20 Calf Hips
  • 6X6m Crab Walk
  • 10 Front Jumps
  • 10 Pistols
  • 45 sec Wallsit



NTL QUICKIE - 4 Rounds

  • 12 Ladder Burpees
  • 10 Wall Shoulder Taps
  • 10 Squat Jumps
  • 10 M Ladder Plank Walk



NTL ROPE - 4 Rounds

  • 12 Military Pushups
  • 20 Boxing Situps
  • 15 Burpees
  • 20 Deep Squats
  • 10 Ropeswings each side plus Burpee (5times)
  • 60 Sec Rest



NTL TIME COPS - 4 Rounds

  • 1 Min Burpees
  • 1 Min easy run
  • 30 Sec Ropeswings - 30 Sec Jumping Jacks
  • 1 Min easy run
  • 1 Min Situps
  • 1 Min easy run
  • 30 Sec Climber
  • 1 Min easy run
  • 1 Minute Squats
  • 1 Min easy run
  • 1 Min Standups



NTL TIME POWER - 5 Rounds

  • 5 x Time Pushups (10 sec down, 5 sec hold, 10 sec up)
  • 5 x Time Squats (10 sec down, 5 sec hold, 10 sec up)
  • 20 x Shoulder Taps (10 left, 10 right)
  • 10 sec Hanging L-Sit
  • 5 Walkout combi (walk out, pushup, handstand 5 sec, walk in)
  • 40 sec Wallsit



NTL "T" Raining Day - 3 Rounds

  • 10 Core Burpees
  • 10 Squats
  • 10 Military Pushups
  • 10 Jumping Pullups / negative (free Grip)
  • 10 Core Burpees
  • 10 Squats
  • 90 m Run



NTL "X" Press - 10 Rounds

  • 10 Burpees
  • X Run "2x 30m"
  • 10 Pushups
  • X Run "2x 30m"



NTL "X" Stress - 10 Rounds

  • 10 Burpees
  • X Run "2x 30m"
  • 10 Pushups (THE OTHER SIDE)
  • X Run "2x 30m"

All Exercises @the other side

  • 10 Pushups
  • 10 Squat Jumps
  • 20 Climber
  • 10 Standups
  • 20 Front Lunges
  • 45 Sec Wallsit
  • 10 Pushup Freestyle
  • 10 HighJumps
  • 10 Breaker
  • 12 OG Situps

Here a full Video …
https://youtu.be/Dtvh6IBGTG8



NTL "X" 5 - 5 Rounds

  • 10 Burpees
  • 2 x 30 Fast Run
  • 10 Standups
  • 2 x 30 Fast Run
  • 10 Burpees
  • 2 x 30Fast Run
  • 10 Walkout Pushups
  • 2 x 30 Fast Run



NTL 25er - 4 Rounds

  • 25 Burpees
  • 25 OG Situps
  • 25 Supermen
  • 25 Hand to Toe
  • 50 Lunges



NTL 2 GO - 5 Rounds

  • 10 Burpees
  • 2 x 20m fast run
  • 10 Breaker
  • 2 x 20m fast run