| Trainingsplan Total 40 min |
|---|
| ⏯️ 10 min Erwärmung |
| ⏯️4x45 Sec Gesprunge Kniebeugen ⏸️ P:15 Sec |
| 🥤 1 min Trinkpause |
| ⏯️4x45 Sec Russian Twist ⏸️ P:15 Sec |
| 🥤 1 min Trinkpause |
| ⏯️4x45 Sec Plank mit Schulter tippen ⏸️ P:15 Sec |
| 🥤 1 min Trinkpause |
| ⏯️4x45 Sec Bicycle Crunches ⏸️ P:15 Sec |
| 🥤 1 min Trinkpause |
| ⏯️4x45 Sec Joggen Knie Hoch ⏸️ P:15 Sec |
| 🥤 1 min Trinkpause |
| 🥤 5 min Cooldown |