Phase I: Unleash pain

Phase I: Unleash pain

Ready, set - GO! To get an overview of the upcoming workouts, you can find a weekly schedule here. Of course, it's up to you to adapt the workouts to your daily routine. However, don't forget your cardio unit as well as stretching/yoga and a proper rest day, because sufficient regeneration is the be-all and end-all. As a cardio unit we recommend either a run of our Calorie Killer Workouts or min. 30 to max. 60 min running, cycling, swimming etc. at a pulse of about 110 to 140. What are you waiting for? Let's go!


Bottom To Top I

~ 35/42mins

From The Core I

~ 35/42 mins

Up And Down I

~ 35/42 mins


The menu includes three meals a day and one or two snacks. In Phase I, we follow the principle of Clean Eating in terms of nutrition, i.e. we cut out unhealthy things like fast food and convenience foods and switch from simple carbohydrates to complex carbohydrates. Our recommendation on macronutrients is: 50% (complex) carbohydrates - 20-25% protein - 25-30% fat. A tip to get you started: plan your meals and prepare everything so you don't fall back on high-calorie, unhealthy foods.

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