General WarmUp
7' For Quality
5 Sit Ups
10 High Knees
15 Jumping Jack
20 Mountain Climber
Mobility
4 x45 Sec Pigeon Pose
2x 45 Sec Bound Angle (Link 5)
Strength / Skill
45 Sec Work - 15 Sec Rest per exercise
Plank hold
Crunch (Link)
Crunch left (Link)
Flatter Kicks (Link)
Crunch right (Link)
Plank Hold
Heel Touch (Link)
Slow Mountain Climber
Bicycle Crunch
Hollow Hold
Plank Hold
WorkOut
Death by Burpees (15' TC)
each Round: +1 Rep
Minute 1: 5 Burpee
Minute 2: 6 Burpee
....
Skalierung: z.B. konstante Anzahl Reps/Round oder Down-ups
Cooldown
45 Sec Krieger PoseLinks
45 Sec Kobra Pose
45 Sec Krieger Pose Rechts