May 1, 2021, 9:50 am | Read time: 6 minutes
Workout completed! In the final Session 4 of the FITBOOK Move Jam 2021, there were two workouts: Crossfit athlete Shagel Butt set the abs on fire, and during the training with former gymnastics star Philipp Boy, calorie burning was in full swing.
“Ciao Belly, Hello Abs!” and “Functional HIIT” – these were the names of the 40-minute workouts that host Chris Wackert had the pleasure of announcing at Germany’s largest online fitness festival. If you missed them or want to train again, you can now watch the entire session in the video above.
“Ciao Belly, Hello Abs!” with Crossfit Athlete and Personal Trainer Shagel Butt
Shagel Butt, headliner of the FITBOOK Move Jam 2021, had already completed workouts for all possible muscle groups in the previous three sessions – legs, glutes, shoulders, arms, back, chest. Only one thing was missing from his list: “In the next 40 minutes, we’re going to craft ourselves a six-pack!” Shagel explained – with a wink, of course – before getting started. A quick warm-up with jumping jacks, plank walks, windmills, and then the intense ab workout in EMOM style (“Every Minute on the Minute”) began. Each round lasts 4 minutes, and an exercise is performed until you can’t go any further. Then you move on to the next exercise until the 4 minutes are up. Order: V-ups, tuck-ups, sit-ups, plank. Then a 1-minute break. A total of 4 rounds. And that’s not all. Watch the video and get your muscles burning!
Expert Talk with Dr. Christine Blume on the Topic of “Healthy Sleep”
Those who train hard must also ensure proper recovery. Alongside nutrition, sufficient and good sleep is one of the most important factors. According to expert Dr. Christine Blume, stress is the biggest disruptor, whether caused by work, school, family, or leisure. In a conversation with host Chris Wackert and coach Shagel Butt, the sleep researcher from Basel emphasized the importance of exercise in reducing stress. For those who have trouble falling asleep due to racing thoughts, she recommends relaxation exercises, meditation apps, yoga, or keeping a journal. “If you think about what’s been on your mind before going to bed and write it down, it helps to have fewer thoughts in bed and fall asleep faster,” Blume explains.
Exercise can also make falling asleep difficult if the workout is too close to bedtime. The body may still be too stimulated and unable to wind down, says Blume. If you notice this, you should schedule your workout for another time. However, this is very individual; many can sleep well after exercise because they are simply tired. “Everyone is different.” Numerous studies generally show that exercise has a positive effect on sleep. For more valuable tips from Dr. Christine Blume – such as regarding eating before sleep, power naps, and sleep environment – watch the video.
On the couch in the studio at the Berlin Heeresbäckerei, host Chris had another special guest: yoga instructor Kimi Lienesch, representing the other participants at the FITBOOK Move Jam 2021: dancer Jolanda and sports scientist José. They completed both workouts with the respective trainers in each session. “It’s a lot of fun, but it also pushes me to my limits!” Kimi revealed. She also shared a very personal insight into a severe riding accident she suffered a few years ago, in which she injured her spine. It’s all the more remarkable how fit she is again – a great source of motivation for anyone fighting back from an injury or illness.
FITBOOK Move Jam 2021: All Four Sessions for Follow-Up Training
FITBOOK Move Jam 2021 – Session 2 for Follow-Up Training
“Functional HIIT” with Former Gymnastics Star Philipp Boy
The honor of the last workout at the FITBOOK Move Jam 2021 went to multiple World Championship medalist in gymnastics, Philipp Boy. Philipp had already coached a session at our training festival in 2020 and had planned a “Functional HIIT” workout for this year. This means: 40 minutes of maximum calorie burning, as many different muscles are engaged. Host Chris didn’t hold back either and took an empty spot on the studio mat. Lunge jumps into squats, from a candle position to a one-legged stand – Philipp Boy’s exercises challenged not only the cardiovascular system and strength but especially coordination. He made it clear right from the start: “I can’t control how you perform the exercises at home. Join in as long as you maintain good form. If you can’t go on, take a short break and then continue!” Are you up for the challenge?
Just press “Play” on the video above and join in!
That’s it for the FITBOOK Move Jam 2021! We hope you had as much fun participating in our online training festival as the team in the studio did. We’re proud of you for sticking with it! We want to thank all the trainers and athletes in the studio, the remote experts and coaches, and everyone involved in the production for the great workouts, interesting input, and an all-around successful FITBOOK Move Jam. Until next time!
An important note: Please participate as much as your fitness level allows. It’s good to push to the limit when your muscles are burning. However, you shouldn’t overdo it. It’s no shame to take a short break to regain strength. If you feel dizzy or nauseous, stop the workout immediately. If symptoms persist, please consult your doctor.
The Agenda of the Sessions at FITBOOK Move Jam 2021
FITBOOK Move Jam Session 1 (Saturday, April 10 – for Retraining)
In Session 1 (Saturday, April 10 at 10 a.m. on FITBOOK.de), you can expect a “Lactate Inferno” with Shagel Butt. Daniela Kahl will focus on cardio and core – and the fitness pro will be connected for endurance and strength training.
Here is the recap of Session 1
FITBOOK Move Jam Session 2 (Saturday, April 17, for Retraining)
In Session 2, there were intense 40 minutes of “Leg Blast” with Shagel Butt and fitness trainer Alex Hipwell, who prepared a full-body interval training. The studio expert was Dr. Mareike Awe, who answered questions about mental health and intuitive eating.
Here is the recap of Session 2
FITBOOK Move Jam Session 3 (Saturday, April 24, for Retraining)
Session 3 began with Roxi Strasser‘s yoga flow against the beautiful backdrop of Lake Constance. It was followed by a workout called “Upper Body BÄMsen” by Move Jam headliner Shagel Butt, and the expert talk with Maren Naue focused on nutrition.