Your first training
Hello and welcome to your first step towards your goal! 💪
This training is perfect for beginners and shows you how to build your strength with simple exercises. The entire session lasts about 30 minutes and is designed so that you feel comfortable and make step-by-step progress.
Below this text you will find the exercise videos that show you each movement clearly and simply. Above each video you will see the number of repetitions and sets so that you know exactly how to perform the exercises.
Ready? Let's go!
Warm Up
hip mobilization
5 times per page
Glute Bridge
10 Wiederholungen
Bird Dog
6 times per page
Opposite Arm Circles
20 seconds per side
Linear March
10 meters
Drop to one leg
3 times per leg
Krafttraining / Schnellkraft
Perform the exercises as explosively as possible but still in a controlled manner. When doing strength training, do 2-3 rounds and take a 2-minute break in between.
Countermovement Jumps
5 repetitions
Kneeling Push-Up or Assisted Kneeling Push-Up
6 repetitions
Single-Leg Glute Bridge Bounce
5 repetitions per side
Lateral Lung
5 repetitions per side
Superman Wipers
10 repetitions
Reverse Superman Wipers
10 repetitions
cooldown
Seated Hamstring Stretch
20-30 seconds
Standing Quad Stretch
20-30 seconds
Chest Stretch
20-30 Sekunden
Cross-Arm Stretch
20-30 seconds
Inverted Hamstring Stretch
20-30 seconds
Kneeling Lat Stretch
20-30 seconds