Dein Weg geht weiter
Congratulations – you made it to the last workout of this plan! 🎉
This final workout is the perfect conclusion to your training plan and another step towards your goal. But remember: This is not the end, but just the beginning of your journey!
Ready? Let's go!
Warm Up
Forward Arm Circles
20 seconds
Backward Arm Circles
20 seconds
Cat Cow
5 repetitions
Standing Wrist & Ankle Circles
20 seconds per foot
Crab Walk Backward
10 meters
Bear Crawl
10 meters
strength training
Perform the exercises as controlled as possible. The quality of execution is always more important than the quantity.
squat
12-15 repetitions
Push-Up or Kneeling Push-Up
8-12 repetitions
Plank
20 seconds
Reverse Plank
20 Sekunden
Superman Hold
20 seconds
Single Leg Good Mornings
8-12 repetitions per leg
cooldown
Down Regulation Breathing
Breathe in and out deeply for 5 minutes