February 18, 2021, 3:52 pm | Read time: 4 minutes

Shagel Butt, a Crossfitter and personal trainer from Hamburg, earned the title “Fittest Man Over 40 in Germany” in 2019. Here, he presents an intense interval training for the entire body. From upper body to core to legs–all major muscle groups will burn, and the heart rate will reach peak levels. If you don’t break a sweat with Shagel Butt’s workout, you’re doing something wrong.

Is the Workout Suitable for Every Fitness Level?

Crossfit is a very intense workout. Less trained individuals might be overwhelmed physically or with the exercise techniques. Beginners should get a medical check-up before their first session. This is advisable for any sport you haven’t tried before.

If there’s no health reason against it, Crossfit is suitable for every fitness level. Beginners focus on simple exercises like push-ups, sit-ups, or squats. Since the goal is often to complete as many repetitions as possible in a set time or to finish a set number of repetitions as quickly as possible, everyone can work at their own pace. Comparing yourself to others can be motivating but shouldn’t be the focus. Correct execution of the exercises is important.

Also interesting: Why You Should Definitely Try Crossfit!

More on the topic

Bodyweight Training Beautiful Legs: 10-Minute Workout With Fernanda Brandão

Push-Up Challenge How Many Push-Ups Can the CrossFit Pro Do in 60 Seconds?

Burpees, Sit-ups, Squats–and No Equipment

In this Crossfit workout, Shagel Butt avoids technically difficult exercises like handstand walks. He chose exercises that provide an intense training stimulus. The workout is done entirely without equipment: “It’s all very easy–push-ups, burpees, sit-ups, squats. All exercises that everyone has done before.” A mat is beneficial to prevent chafing your lower back during sit-ups.

How Is the Workout Structured in the Video?

Warm-up: Jumping jacks. Important: Always bring your feet completely together when closing, and let your hands touch behind your back to maximize the range of motion. In between, do flow walks: place your hands on the ground, walk them forward into a plank, briefly lay down, and walk back. Follow with short mobility exercises. Then you’re ready to go.

Also interesting: Flexibility and Strength–10-Minute Workout with Fernanda Brandão

Workout: “EMOM” (“Every Minute on the Minute”): These are one-minute intervals, with 45 seconds of exertion each. The goal is to do as many repetitions as possible, ideally without pausing. After 45 seconds of exertion, there’s a 15-second break.

First minute: Air Squats Complex (two jumping lunge squats and one regular squat)

Second minute: Sit-ups (lay back and arms completely down, swing up, hands touch the ground in front of the feet)

Third minute: Push-ups (If you can’t go for 45 seconds straight, you can set your knees down during push-ups. The main thing is to keep your elbows close to your body, hips and back straight like a board, and chest touching the ground with each repetition)

Fourth minute: Burpees (jump from standing into a plank, lay your body on the ground, push up, jump forward to your hands with legs as straight as possible, stand up and do a jump)

Fifth minute: Rest

A total of 4 rounds are on the program (plus a bonus round).

Note: Please only participate if you feel capable of handling the physical exertion. If you’re unsure, consult a doctor beforehand. If you feel unwell during the workout, take a break.

More Home Workouts from FITBOOK

The full-body workout with Shagel Butt was created as part of the FITBOOK Move Jam. FITBOOK offers more workout inspirations for training in your living room–from 10 to 60 minutes, there’s something for every level. Work out with fitness queen Fernanda Brandão, Crossfit athlete Hendrik Senf, ballerina Louisa Paterson, athletic trainer Egidijus Pranckus, and many more.