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Hi and welcome to a new video of mine and above all a wonderful good morning.
Today even with a little guest, Findi is also here again.
Yes, you have already seen, today there is a 15-minute good morning workout for you.
So today we will all start together perfectly in the day.
In other words, the workout is really perfect for the whole body,
because we stretch and at the same time we train really nicely.
So we wake up really nicely and are ready for the day.
The whole thing is of course without jumping.
In the morning we don't need that yet, we want to train a little more comfortably.
As always, no exercise is doubled and yes, take a look at this location.
I don't think I need to say much more.
Just perfect for a good start to the new day.
So I would say, throw yourself on your mat.
You can find mine, as always, below in the info box.
It's my own, from my own brand Confitly.
Feel free to check it out.
And my beautiful sports outfit, which you may not be able to see now,
is of course also linked for you below in the info box.
And yes, otherwise you don't need anything except yourself.
So I would say we start right away.
Have fun and let's go.
It can start.
We start standing, go into a slightly wider position
and now stretch our flank really nicely.
So we stretch to the side.
We start with the right hand, pull ourselves up nicely to the side,
and pull to the other side.
And here we go.
Very good.
By the way, we always have a 10-second break in between
to just get into the new exercise.
We stay in a wide stance and now go down with our upper body.
Go down deep, let everything hang.
And we hike to the left.
And to the right.
And hike to the left again.
And again to the right.
Slowly come up again, vertebrae by vertebrae.
And now we rotate our upper body
and at the same time pull the knee to the elbow.
Rotate nicely left and right.
And here you can go up a bit with the tempo.
Let's get the circulation going a bit.
Very good.
Now we go down into the deep squat
and stretch up with one hand.
Go down again and the other hand stretches up.
Very good.
We go into the plank,
which is a really fast worm.
Go down.
And when we are down in the high plank,
we touch the shoulders once on the right and once on the left
and climb back up.
Very good.
Now we go into the plank,
which is a really fast worm.
Go down.
And climb back up.
And here you can make it faster again
or stay a bit calmer,
depending on whether you are still quite tired
or want to get really awake.
Very good.
Now we go down again,
because we now need the four-legged position.
Put your knees down.
And now we do really nice cat and cow.
Cat, breathe in and out.
Round back.
Breathe in and out again.
Very good.
We can stay in the four-legged position.
Now stretch the diagonal leg and hand,
arm forward
and pull together really small.
And don't put it down in between,
but keep it in the air throughout.
And stretch through again and pull together.
Also tense the core, the butt.
Very good.
And now change legs.
Take a short breath.
And in three seconds it starts again.
Make the movement really nice,
controlled and under tension.
Very good.
We continue with push-ups on our knees.
Go down once
and push backwards into the child's position.
And come back up.
And push down again.
And come back up.
Push up.
And push down.
You can also do classic push-ups,
but it's just a little bit nicer.
Very good.
We'll stay on our mat and do a plank.
And turn alternately to the left and to the right.
One hand, look up, middle of the head.
And give the other hand up.
Now we have another plank exercise.
We bring one leg really close to the chest
and then stretch it up and back.
Very good.
Lie down, shake your arms
and then I'll bring my right leg to you.
Depending on the other one.
And pull in again.
And stretch up and back.
Make a really nice spine here.
Very good.
Now we come to the back position.
And roll in really nice.
Here you can also work really well from the belly.
Roll in.
Feel free to hold a little bit to the back.
And slowly roll up again from the belly.
It's best not to put your legs down,
but keep them in the air.
Turn them round for the river
and hope it's something that I won't regret.
So I'm holding myself on a precipice
One last time.
And now we come to the glute bridge.
We keep our butt really tight.
Feel free to put your hands under it.
Stretch up really nice.
Squeeze your butt together.
And hold.
Very, very good.
You can now stay in the back position.
We're going to do the packerl now.
In other words, we stretch everything really nice.
And then we come to a little, little packerl.
Come up from the belly again,
hold it up for a moment
and stretch through again.
Very good.
It goes on in the back position.
We now put our legs from left to right.
You are welcome to angle them
or stretch them out nicely.
So the exercise is even more intense.
And we do the packerl really nicely.
Great for our lateral abdominal muscles.
Lay from left to right.
Very good.
Take a deep breath.
And we're going to go down now.
Stretch out really nice.
Make your spine long.
And come forward.
Go on your elbows once
and come up again.
Stretch your butt again.
Plank again.
And go on your elbows.
Very good.
Now we come up again
and do a really nice lunge step.
One big step forward.
And now slowly go down and push up.
The exercise looks really nice and controlled again.
Very good.
Change legs.
Now the right leg comes forward.
Again a big lunge step.
And slowly go up and down.
Very good.
Now we come to the side position.
And we're going to do a lunge step.
Now we come to the side position.
Bend your lower leg slightly.
And now we put our legs and arms together.
Go up really nice.
I hope you can see me well
between all the foam.
But the location is really great, isn't it?
Very good.
Change sides.
By the way, we're almost done.
We only have three exercises left with this one.
And again.
Very good.
Now we come to the stomach position.
And we go up with our upper and lower body.
And slowly go down again.
Don't put your legs down.
But almost.
And come up again.
And down.
The head is really nice in extension of the spine.
So look up at the mat.
And again.
Everything is really nice and tense.
Pull your butt together.
Come up and slowly go down.
Very good.
Last exercise.
Very relaxed.
Legs wide on the mat.
Of course, that works really well with my mat,
because it's so nice and wide.
Walk forward with your hands.
And let them fall back deep.
Put your forehead down.
And breathe in and out deeply.
Very, very good.
We did it.
That was our 15-minute good morning workout.
I hope you are really awake now and can start the day in a fit state.
Of course, you can now directly follow me and add workouts.
You can find a lot of them on my channel.
Or you are just perfectly ready for the day.
As always, I would be happy if you would leave me a thumbs up.
As always, I would be happy about your feedback in the comments.
And then I would say, see you next time.
Moment.
Bye.
