Equipment: Ohne

Warmup
Handgelenke kreisen
Sprunggelenk mobilisieren
Arme kreisen
Beine schwingen
Hip Mobility
Lunges Rotating

Giraffe
Wattwurm
Ente
Spider Man

Workout
4x 30 sec Exercise / 19 sec Rest / 30 sec Recovery
Side Plank (Seestern)
Leg Lift
Schere (Bauchlage)
Arsch Übung
Push Ups
Jumping Lunges
Squat Hold
Burpees

5 min Plank

Cooldown
Stretching

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