Equipment: Stuhl

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

Giraffe
Wattwurm
Frosch
Spider Man

Workout
4x 45 sec Exercise / 10 sec Rest / 20 sec Recovery
Bulgarische Lunges
Push Ups
Dips
Skisprungschanze
Step Ups
Mountainclimber
Army
Spider Plank
Leg Lift Variation

Die Rolle
Cooldown
Stretching

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