Your return to training after the break

Finally, incidence rates are dropping and more and more fitness clubs are opening their doors. After what feels like an eternity of waiting, you can start getting back into your workout routine.

However, if you have not been able to adapt to the extraordinary situation during the previous pandemic, you should start slowly. The training time should also be 30 to 60 minutes at first during the re-entry, in order to avoid physical overload. Your physical shape should be the focus of your training for the time being. The adaptation of the training weights will come with time.

Have you ever wondered why many fitness trainers have fitness beginners and returners in particular train in the repetition range of 15 to 25 repetitions (WH) in the first few weeks of training? - The reason lies in the many benefits of strength endurance training (e.g. functional fitness, HIIT, circuit training). By the way, strength endurance training is the optimal preparation for muscle building training:

Below, we take a look at a holistic fitness workout for returners that bundles proven and innovative exercises from Functional Training.

A warm-up session should last between 5 and 15 minutes. The following functional mobility or warm-up exercises are suitable for one to two minutes:

For the general warm-up in the fitness club 5 to 15 minutes each:

The push-up is considered a classic whole-body exercise that trains the muscles of the chest, shoulders, upper arm extensors (triceps) and trunk in particular.

When performing it, make sure that the feet (simple variation: knees instead of feet) are placed hip-width apart and the hands shoulder-width apart on a mat/floor. From a tense and stretched body length, the extended arms are bent until the nose is a few centimeters away from the ground. The arms are brought relatively close to the body. This body position is held for a moment. Afterwards, the body returns to the starting position in the opposite direction.

Alternative: Push Up with medicine ball or TRX Push Up

Degree of difficulty: set x number of repetitions

Beginner: 2 x 5 - 25 WH (kneeling)

Advanced: 2 x 10 - 25 WH

Professional: 3 - 5 x 15 - 25 WH

Lunge (dynamic lunge) focuses on the legs and buttocks. It mainly trains the glutes, leg extensors and leg flexors.

The lunge starts in a wide stride position with the back heel in the air. Both toes point forward in parallel and the upper body is upright. Now the legs are bent until the front thigh is positioned parallel to the ground. For a moment this position should be held. At the same time, the front knee remains stable over the heel. The back remains upright, balancing the body weight on both legs. Now return to the starting position, with the hands fixed at the hips, controlling the stability of the entire movement.

Alternative: Lunge with medicine ball and rotation

Beginner: 2 x 5 - 10 WH

Advanced: 2 x 15 - 25 WH

Professional: 3 - 5 x 15 - 25 WH

Rowing is an effective way to train the upper back and the whole body. When rowing you train the broad back muscle, the back shoulder, hood, rhomboid and the lower bones muscle as well as the arm flexor muscles.

The rowing movement can be performed, for example, with a dumbbell (water bottles), which you first take in one hand each. To begin, stand shoulder-width apart and bend your legs slightly at the knee. Now bring your upper and lower body into a right angle. Your back is upright, your pelvis is tilted and your arms are stretched down. With your back straight, bend your arms past your body to a right angle, hold for a moment and then straighten again.

Alternative: Rowing with medicine ball, TRX rowing, rowing with kettlebell

Beginner: 2 x 5 - 10 WH

Advanced: 2 x 15 - 25 WH

Professional: 3 - 5 x 15 - 25 WH

The Air Squat is one of the basic exercises in Functional Training. It trains the entire leg area and helps to stabilize the whole body. The focus is on the hamstrings, hamstrings and butt muscles. Calf muscles, back extensors and abdominal muscles provide the aforementioned stability.

Execution begins with an upright stance. Depending on your flexibility, your feet are hip to shoulder width apart and slightly bent outward. Your body weight is distributed on your feet, your knees are slightly bent and your arms hang loosely beside your body. Now imagine sitting on an imaginary chair with your thigh bent back down into at least a right angle. Throughout the movement, your torso is tense and your torso is upright. Your arms go forward stretched during the downward movement of your torso. This low position is held for a moment. Now push yourself out of the leg muscles back to an upright standing position and your arms go back to the starting position.

Alternative: Air Squat with medicine ball or dumbbells

Beginner: 2 x 5 - 10 WH

Advanced: 2 x 15 - 25 WH

Professional: 3 - 5 x 15 - 25 WH

The Burpee is a combined and challenging exercise of Push Up, Air Squat and Jump. If you are interested in an exercise that will push you to your limits relatively quickly and help you lose weight, then the Burpee is the right choice for you. This exercise works out almost all muscle areas of the body.

You start like the Air Squat from an upright position. Now, from a moderate squat, place your hands shoulder-width apart under your shoulders. Push your butt back down and keep your back straight. With both feet, jump backwards into a push-up for a moment and then back into the squat position described above. Finally, from the squat position, explosively straighten into the jump with arms extended. You land back in an upright position.

Alternative: Burpee with additional exercise (e.g. exercise with coordination ladder)


Beginner: 2 x 5 - 10 WH

Advanced: 2 x 15 - 25 WH

Professional: 3 - 5 x 15 - 25 WH

Cool Down


The cool down is a useful way to end a workout, because it supports your regeneration and the cardiovascular system returns to normal. In this way, metabolic products can be better broken down, muscles loosened and mental relaxation set in.


For the cool down you can use running/cycling, stretching, sauna, alternating showers, ice bucket, massage and the fascia roller.

Conclusion: The return to fitness training is feasible without problems with the right strategy. With exercises from functional training, your fitness is restored in a few weeks and the foundation for muscle building is laid.