Try one of my self-created workouts. I focus more on repetitions than time periods. This guarantees a more qualified execution of the different training exercises. Nevertheless you should try to be either quick and not too slow to keep the pace!

Workout 1 (approx. 20 minutes)

Warm Up

  1. 60 Seconds: Easy running (Jog)
  2. 60 Seconds: Easy jumping jacks
  3. 60 Seconds: Bouncing

Round 1

  1. 20 Squats
  2. 20 Push ups
  3. 20 Lunges left leg
  4. 20 Lunges right leg
  5. 20 Power knees left leg
  6. 20 Power knees right leg

– have a break (e.g. 60 seconds) –

Round 2

  1. 20 Squat jumps
  2. 20 Push ups
  3. 20 Jumping lunges left leg
  4. 20 Jumping lunges right leg
  5. 20 Jumping power knees left leg
  6. 20 Jumping power knees right leg

Cool Down

Stretch your legs

  • hamstrings
  • hip flexors
  • child’s pose
  • …