Bryan Anze

So überwindest Du die Workout-Aufschieberitis schnell und bleibst das ganze Jahr motiviert

Good job! I love how detailed and intentional this is—you clearly know what works for you. Really proud of your work ethic and the systems you’re building. Best, - Bryan

<img srcset="https://static.skillshare.com/uploads/project/92519bfc0e4d48d3eacc9ddd26138517/4c3f1d8b.PNG 600w, https://static.skillshare.com/uploads/project/92519bfc0e4d48d3eacc9ddd26138517/4c3f1d8b.PNG 1000w" sizes="(max-width: 600px) 600px, 100vw" src="https://static.skillshare.com/uploads/project/92519bfc0e4d48d3eacc9ddd26138517/4c3f1d8b.PNG" loading="lazy" alt="Workout routine plan 1 -2 -3 - image 1 - student project">
What is Micro Workout | Explained in 2 min <a href="https://youtu.be/LxBZ6mha-Io?si=8pxA90KELBg8wKka" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/LxBZ6mha-Io?si=8pxA90KELBg8wKka</a>
Micro Workouts | How To and Benefits <a href="https://youtu.be/ifF85u3X-jQ?si=mKrDCb1FBofMglGq" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/ifF85u3X-jQ?si=mKrDCb1FBofMglGq</a>
“Microworkouts deliver two distinct and awesome benefits: First, when you add up the energy expenditure of these brief but frequent efforts, you obtain an incredible cumulative training effect. In essence, you are banking a lot of strength/power/explosiveness “mileage” without disturbing the necessary stress/rest balance of your official workout schedule or prompting the stress hormone production and cellular depletion that occurs from an extreme weekend warrior-type session. That is, a set of pull-ups, or even three sets over the course of 12 hours on a typical day, is not going to mess up the next day’s CrossFit session or even an ambitious arms and chest session. Rather, these micro sessions (Dr. Phil Maffetone calls the concept, “slow weights”) will raise the baseline from which you launch you ambitious full-scale workouts.”
WORKOUTS (POSSIBLE AT HOME)
DATE
EXERCISE
BODY PART
TIME
LEVEL
WEIGHT
Click or tap to enter a date.
<a href="https://youtu.be/0-vBarJrrOk?si=h7Rl4sZTd66mJbP5" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/0-vBarJrrOk?si=h7Rl4sZTd66mJbP5</a>
Full Body  7 Min
7 Min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/oj7a_L4A_wA?si=XgFGUkxmr2iIyDxS&amp;t=20" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/oj7a_L4A_wA?si=XgFGUkxmr2iIyDxS&amp;t=20</a>
Arms
3 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/S4JgRUF3pP0?si=rVVjUAsdMEBHZ-Wh" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/S4JgRUF3pP0?si=rVVjUAsdMEBHZ-Wh</a>
Chest
10 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/saSnVfWcBPA?si=Nvg-Yry2chrsTTe6&amp;t=40" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/saSnVfWcBPA?si=Nvg-Yry2chrsTTe6&amp;t=40</a>
Arms – Bat Wings
7 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/TfIFt-Pu4zA?si=5YjJh8XStvScmJAP&amp;t=28" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/TfIFt-Pu4zA?si=5YjJh8XStvScmJAP&amp;t=28</a>
Wrist-Hands
4 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/z5msuCN2jZE?si=wjpPcM7kTHGNg1DN&amp;t=76" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/z5msuCN2jZE?si=wjpPcM7kTHGNg1DN&amp;t=76</a>
Lower Belly
11 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/yXeRrnoPY78?si=bGmEc4PBHpOvKmpp" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/yXeRrnoPY78?si=bGmEc4PBHpOvKmpp</a>
Pelvic Floor
10 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/72g0QMMWcWE?si=fcLLRvwjKEN7H0n6&amp;t=37" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/72g0QMMWcWE?si=fcLLRvwjKEN7H0n6&amp;t=37</a>
Legs
7 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/i-gum3Ke_bw?si=Tty-JahiNzWvEIL2" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/i-gum3Ke_bw?si=Tty-JahiNzWvEIL2</a>
Legs
10 min
BEGINEER
 
 
5 Min YOGA
DATE
YOGA
BODY PART
TIME
LEVEL
WEIGHT
Click or tap to enter a date.
<a href="https://youtu.be/Z_zbSluHHuk?si=CpKKSpOwuPAhIfHS" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/Z_zbSluHHuk?si=CpKKSpOwuPAhIfHS</a>
STANDING
5 Min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/DOY30-u2Eas?si=LZW2OwEe0WfrAnab" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/DOY30-u2Eas?si=LZW2OwEe0WfrAnab</a>
CHAIR
5 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/6fnLKyRJsrs?si=Kb6_8hybT9LU3Qz7" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/6fnLKyRJsrs?si=Kb6_8hybT9LU3Qz7</a>
OFFICE
5 min
BEGINNER
 
Click or tap to enter a date.
<a href="https://youtu.be/eFV0FfMc_uo?si=GL3L-DWMn9jXiTSn&amp;t=81" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/eFV0FfMc_uo?si=GL3L-DWMn9jXiTSn&amp;t=81</a>
VAGUS NERVE
5 min
BEGINNER
 
 
5 MIN WORKOUTS
DATE
 
BODY PART
TIME
LEVEL
WEIGHT
Click or tap to enter a date.
<a href="https://youtu.be/3eay48JwTPI?si=0Li3kSD9jq2zqcmr" rel="nofollow noreferrer noopener" target="_blank">https://youtu.be/3eay48JwTPI?si=0Li3kSD9jq2zqcmr</a>
Full Body – Lazy Girl
7 Min
BEGINNER

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