Course Description
Hier I have created one HIIT (High Intensity Interval Training) that is based on exercises and prinzips that we use in the French Foreign Legion (Special Army Forces) to get faster and stronger.
This workout is perfect for everybody who want to:
Burn fat fast
Build more muscles
Get more strength
Build insane endurance
This workout is made for recreational but also for professional athletes who want to increase their athletic performance
There are total 12 exercises and you do 30 – 45 sec rest in between the exercises ( depends on your fitness level)
For beginners I would recommend that they start slowly, use small weight and take more rest in between exercises
Some of the exercises you can also modify ,for example ( do normal push up instead of push up with clap…)
In some exercises I use stones for weight ( what i found in nature) but you can also use dumbbells, kettlebell, elastic bands…
Don't forget to subscribe and share!
LEGION WORKOUT
EXERCISE 1
Squat and Press (20 sec) + Isometric hold (10 sec)
Squat and Press (20 sec) + Isometric hold (10 sec)
Squat and Press (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 2
Runner ( 1 min)
Total 1 round
EXERCISE 3
Squat to jump (20 sec) + Isometric hold (10 sec)
Squat to jump (20 sec) + Isometric hold (10 sec)
Squat to jump (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 4
Leg thruster ( 15 sec) + Mountain climber (15 sec) + Plank hold (15 sec)
Leg thruster ( 15 sec) + Mountain climber (15 sec) + Plank hold (15 sec)
Total 2 rounds and try to do without rest in between the rounds
EXERCISE 5
Sumo squat (20 sec) + Isometric hold (10 sec)
Sumo squat (20 sec) + Isometric hold (10 sec)
Sumo squat (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 6
Burpees ( 30 sec) + Bird Dog position (20 sec)
Burpees ( 30 sec) + Bird Dog position (20 sec)
Total 2 rounds and try to do without rest in between the rounds
EXERCISE 7
Push Up with clap (20 sec) + Isometric hold (10 sec)
Push Up with clap (20 sec) + Isometric hold (10 sec)
Push Up with clap (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 8
Jumping jacks ( 1 min)
Total 1 round
EXERCISE 9
Squat to high pull (20 sec) + Isometric hold (10 sec)
Squat to high pull (20 sec) + Isometric hold (10 sec)
Squat to high pull (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 10
Running Lunges ( 20 sec) + Isometric hold (10 sec)
Running Lunges ( 20 sec) + Isometric hold (10 sec)
Total 2 rounds and try to do without rest in between the rounds (switch sides)
EXERCISE 11
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERXCISE 12
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Total 3 rounds and try to do without rest in between the rounds
This workout is perfect for everybody who want to:
Burn fat fast
Build more muscles
Get more strength
Build insane endurance
This workout is made for recreational but also for professional athletes who want to increase their athletic performance
There are total 12 exercises and you do 30 – 45 sec rest in between the exercises ( depends on your fitness level)
For beginners I would recommend that they start slowly, use small weight and take more rest in between exercises
Some of the exercises you can also modify ,for example ( do normal push up instead of push up with clap…)
In some exercises I use stones for weight ( what i found in nature) but you can also use dumbbells, kettlebell, elastic bands…
Don't forget to subscribe and share!
LEGION WORKOUT
EXERCISE 1
Squat and Press (20 sec) + Isometric hold (10 sec)
Squat and Press (20 sec) + Isometric hold (10 sec)
Squat and Press (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 2
Runner ( 1 min)
Total 1 round
EXERCISE 3
Squat to jump (20 sec) + Isometric hold (10 sec)
Squat to jump (20 sec) + Isometric hold (10 sec)
Squat to jump (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 4
Leg thruster ( 15 sec) + Mountain climber (15 sec) + Plank hold (15 sec)
Leg thruster ( 15 sec) + Mountain climber (15 sec) + Plank hold (15 sec)
Total 2 rounds and try to do without rest in between the rounds
EXERCISE 5
Sumo squat (20 sec) + Isometric hold (10 sec)
Sumo squat (20 sec) + Isometric hold (10 sec)
Sumo squat (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 6
Burpees ( 30 sec) + Bird Dog position (20 sec)
Burpees ( 30 sec) + Bird Dog position (20 sec)
Total 2 rounds and try to do without rest in between the rounds
EXERCISE 7
Push Up with clap (20 sec) + Isometric hold (10 sec)
Push Up with clap (20 sec) + Isometric hold (10 sec)
Push Up with clap (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 8
Jumping jacks ( 1 min)
Total 1 round
EXERCISE 9
Squat to high pull (20 sec) + Isometric hold (10 sec)
Squat to high pull (20 sec) + Isometric hold (10 sec)
Squat to high pull (20 sec) + Isometric hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERCISE 10
Running Lunges ( 20 sec) + Isometric hold (10 sec)
Running Lunges ( 20 sec) + Isometric hold (10 sec)
Total 2 rounds and try to do without rest in between the rounds (switch sides)
EXERCISE 11
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Up – Down Plank ( 20 sec) + Plank hold (10 sec)
Total 3 rounds and try to do without rest in between the rounds
EXERXCISE 12
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Spiderman Push Up ( 20 sec) + Running in place (20 sec)
Total 3 rounds and try to do without rest in between the rounds
WHO IS MARINO KOROTAJ?
Marino is a Personal Trainer and Nutrition Coach born in Croatia but living and working in Germany. His passion in life is helping others to achieve their dreams; you see obstacles only if you look away from you dreams. He speaks 6 languages inkl. English, German, Spanish, French, Croatian and Slovenian. Marino has been already a lot of years in the Health and Fitness industry as a Fitness and Group trainer. He was a member of the French Foreign Legion (Special army forces) where he finish as the best soldier in his unit. There he learn how to lead, respect and motivate the people and also never give up, no matter how difficult the challenge is. Also he was working as a Personal trainer on the Luxury Cruise Ships where he also make the World Cruise and had chance to see all the world. There he was making big seminars about sport and nutrition, training and nutrition plans for different types of people, group classes and a lot of more. During his career he helped a lot of people (beginners, athletes, children…) achieve their goals by increasing their muscle mass, burning their fat, increase their energy levels and most important, build their self-respect.He believes that his job contains an educational and motivational approach and he is happy to help anyone achieve their short and long term health and fitness goals. Marino's endless energy and passion to motivate comes trough in all that he does and reflects on people he comes in contact with.
Here are a few quick facts about him, concerning his expertise and experience in the fitness and wellness field:
-Fitness Trainer and Sauna Master in Therme Erding, Germany (The World's Biggest Therme)
-Personal Trainer in Fitness Studio Kickletics, Munich (Germany)
-Personal Trainer and Nutrition Consultant for Steiner Company, USA (Big American Spa and Fitness Company working inside of the Luxury Cruise Ships)
-Legionnaire and member of the French Foreign Legion (Army Special Forces)
-Fitness University in Zagreb, Croatia
-Business Fitness Academy in London, UK
-Total Body Coach (Basic level ) certification
-Total Body Coach (Advanced level ) certification
-Total Body Coach (Master level) certification
-Basic Pro Trainer certification
-Diet and Nutrition Coach certification
-Member of EREPS (European Register of Exercise Professionals)
-Online Fitness Academy certificate
-EHFA (European Health & Fitness Association) Diploma
-Certified Nutrition Coach
SPECIALIZATIONS:
Bodybuilding, Endurance trening, Kettlebell, TRX, SAQ, Plyometrics, Mobility,Weightlifting, Indian clubs, Powerlifting, Bulgarian bags, Elastic bands, BOSU, Prevention, Rehabilitation, Recovery, Nutrition, Supplementation
