4. Training plan
Home workout – 1x per week
| Section | Exercise | Duration | Target |
|---|---|---|---|
| Warm-up (5 min.) | Jumping jacks + mobilization | 5 min. | Activation |
| Strength training (30 min.) | Squats with additional weight (e.g. backpack) | 3 x 15 | Legs, glutes |
| Push-ups | 3 x 15 | Chest, shoulders | |
| Bulgarian split squats | 3 x 12 each side | Legs | |
| Plank with rotation | 3 x 30 sec. | Core | |
| Lateral plank | 3 x 20 sec. each side | Core | |
| Cardio (10 min.) | HIIT-Training (e.g. burpees, mountain climbers) | 10 min. | Burning fat |
| Cool-down (5 min.) | Static stretching | 5 min. | Recovery |
