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Super training in 7 minutes!

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appHuman Barbell
  • Maintenance
  • Beginner
  • Home
  • 24 workouts
  • ~44 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereHome
  • Workouts6
  • One workout~14 min
  • ForEveryone

Workout A

20 exercises · ~14 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Superset1 roundexercises back to back without rest
    1. 01Jumping Jack× 1bodyweight
    2. 02Wall Sit× 1bodyweight
  2. 03Jumping Jack1 × 1bodyweight
  3. 04Wall Sit1 × 1bodyweight
  4. Superset1 roundexercises back to back without rest
    1. 05PushupsChest× 1bodyweight
    2. 06CrunchesAbs× 1bodyweight
    3. 07Bench DipsTriceps× 1bodyweight
    4. 08PlankAbs× 1bodyweight
    5. 09Step-Up× 1bodyweight
    6. 10Bodyweight SquatQuads× 1bodyweight
    7. 11High Knees Running in Place× 1bodyweight
    8. 12Lunge× 1bodyweight
  5. 13PushupsChest1 × 1bodyweight
  6. 14CrunchesAbs1 × 1bodyweight
  7. 15Bench DipsTriceps1 × 1bodyweight
  8. 16PlankAbs1 × 1bodyweight
  9. 17Step-Up1 × 1bodyweight
  10. 18Bodyweight SquatQuads1 × 1bodyweight
  11. 19High Knees Running in Place1 × 1bodyweight
  12. 20Lunge1 × 1bodyweight

All workouts in the program

6 sessions. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Workout 5 (A)Workout 6 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: average

Workout number

AtletIQ app

Start “Human Barbell” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Human Barbell”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play

About the program

You need to find time to train in the gym, but this task is very difficult with our hectic lifestyle. In addition, a subscription to a fitness center can be a very serious investment. Especially if the workout is familial. So what about those of us who want to keep ourselves in good shape, but aren’t able to spend hours torturing ourselves in an ultra-modern gym? The answer is simple. Find only seven minutes to spare to perform 12 exercises in a high-intensity training program. The wall and chair work well enough as equipment.