Normally Kai Kruse and Robert Förstemann race through the curves of a velodrome on a tandem at 80 km / h.

Two professional athletes, decorated with Olympic and Paralympic medals in what were once separate careers.

They have been a team for two years and, through their common path, have developed a workout without equipment for everyone.

Their promise: "It is not only a booster for muscle activity, but also improves deep sensitivity, balance and body stability."

Anyone can get started with it, easily at home.

Here are the eleven exercises.