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After training for 33 years since I was 17, and engaging in sports since the age of eight, I can state with the utmost certainty that the fitness industry is manipulating you. To maximize profits, they create exercise machines and routines that cause overwhelming confusion and diversification. Allow me to present the fundamentals—follow these, and you'll achieve an incredible transformation.

Perform this workout every other day. Keep track of the weight and increase it with each repetition.

**Warm-up (5-10 minutes):**

- Jumping jacks

- Arm circles

- Leg swings

- Hip circles

**Main Workout (60-65 minutes):**

Perform each exercise in 3-4 sets with 8-12 repetitions per set. Rest for 1-2 minutes between sets.

1. **Squats:** 3-4 sets x 8-12 reps

2. **Deadlifts:** 3-4 sets x 8-12 reps

3. **Bench Press:** 3-4 sets x 8-12 reps

4. **Pull-Ups/Chin-Ups:** 3-4 sets x 8-12 reps

5. **Push-Ups:** 3-4 sets x 8-12 reps

6. **Rows:** 3-4 sets x 8-12 reps

7. **Overhead Press:** 3-4 sets x 8-12 reps

8. **Lunges (each leg):** 3-4 sets x 8-12 reps

9. **Dips:** 3-4 sets x 8-12 reps

10. **Planks:** 3-4 sets x 30-60 seconds

**Cool Down and Stretching (5-10 minutes):**

- Quad stretch

- Hamstring stretch

- Hip flexor stretch

- Shoulder stretch

- Triceps stretch

- Neck

Please note that this is a general sample workout and can be adjusted based on your fitness level, preferences, and any specific goals you have. If you're new to exercising or have any health concerns, consider consulting a fitness professional or healthcare provider before starting a new workout routine. Always prioritize proper form, and gradually increase weights and intensity as you progress.

If you require assistance, don't hesitate to reach out to me.

Embrace the challenge and kick ass.

Feel free to explore the website and determine if any of my services resonate with you.

Contact me at or reach out via WhatsApp at +41(0)799202173.

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