Adventskalender 2020

Jeden Tag gibt es eine Übung/Übungsvariation, die wir an Land durchführen können. Lasst uns zusammen den Lockdown überstehen.

Day 1:

Front Jacks, Jumping Jacks & Fly Jacks

20 sec on, 10 sec off

Alternativ: jede Variante einzeln

Wiederholungen je nach deinem Niveau

Day 2:

Alternating Toe Touch Crunches

20 sec on, 10 sec off

Day 3:

Alternating Back Bows

20 sec on, 10 sec off

Day 4:

Side Hip Raises

20 sec on, 10 sec off (per side)

Day 5:

Mountain Climbers

20 sec on, 10 sec off

Slow/Explosive with a break/Explosive

Day 6:

Side Push ups

10-20 reps/side

Day 7:

Jumping Lunges/Lunges

20 sec on, 10 sec off

Day 8:

X Crunches

20 sec on, 10 sec off

Day 9:

Swimmers

30-45 sec

Day 10:

Side Plank with Tuck

20 sec on, 10 sec off / 20 reps

Day 11:

Spiderman (with push up)

20 sec on, 10 sec off / 20 reps

Day 12:

Jackknife Crunches

20 reps (hard version) or 30 reps (easy version)

Day 13:

Squat Jumps or Squats

20 sec on, 10 sec off / 20 reps