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Group of people exercising outdoors in a park on yoga mats, performing various fitness routines under a clear blue sky.

Group of people exercising outdoors in a park on yoga mats, performing various fitness routines under a clear blue sky.
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Montag – Taille & Core* - 3x30 Sek. Plank - 3x20 Russian Twists - 3x15 Bicycle Crunches - 2x30 Sek. Side Plank (pro Seite) - 3x20 Standing Side Crunches *Dienstag – Beine & Po* - 3x15 Squats - 3x15 Ausfallschritte (pro Seite) - 3x15 Donkey Kicks (pro Seite) - 3x15 Glute Bridges - 3x20 Sekunden Wall Sit *Mittwoch – Cardio & Fettverbrennung* - 30 Sek. Jumping Jacks - 30 Sek. High Knees - 30 Sek. Hampelmänner → Wiederhole den Block 4x *Donnerstag - Bodyweight Cardio-Workout (3 Runden) *Mach jede Übung 45 Sekunden, dann 15 Sekunden Pause* Runde 1–3 (je 5 Übungen): 1. *Hampelmänner (Jumping Jacks)* – ganzkörperlicher Warm-up 2. *High Knees* – Knie schnell und hoch zur Brust ziehen 3. *Squat to Jump* – normale Kniebeuge, beim Hochkommen springen 4. *Mountain Climbers* – in Plank-Position, Knie abwechselnd zur Brust 5. *Burpees* – runter, Liegestützposition, hochspringen *Freitag – Taille & Core* (Wie Montag) *Samstag – Beine & Po* (Wie Dienstag) *Sonntag – aktive Pause* Leichtes Dehnen, Spaziergang o. Ä. See more

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