Follow Stefanie Rohr and co-presenter Carlos through this short, yet effective endurance workout for some toned, slim legs and nicely shaped arms! Make sure to warm up well and increase your body temperature before you start this training session.

Don’t waste any time and get right to work! You’ll start with a first set of effective standing exercises that will not only target your legs and glutes with some demanding squats and lunges, but also your upper arms with exercises such as bicep curls and triceps push-ups. You'll then go on to doing another set of standing exercises that will strengthen your legs, glutes and upper arms even more intensively with a mix of squats, knee lifts and arm exercises. Steffi continuously varies the intensity and speed during both sets, making this workout twice as effective!

Pay a lot of attention to a good body tension (especially core) when doing all exercises and make sure you are executing them correctly. Steffi's stretching session at the end of the workout is a great way to loosen up your muscles and feel the effects of the training.

Tip: If you ever run out of breath, just hold a position for a while and then continue doing the exercises once you've recovered a bit.

Note: You'll find the equipment you need for this full-body workout under the "General Information" tab.