15 MIN Ganzkörper BEGINNER Workout / Anfänger, ohne springen | GET STARTED CHALLENGE | Tina Halder

Introduction to a 21-day Get Started Challenge designed for beginners, overweight individuals, and those with knee or shoulder problems. Includes a free training plan available on the website.

Overview of the workout consisting of 15 exercises, each performed for 40 seconds with a 20-second rest between exercises. Emphasis on movement, self-care, and body positivity.

Starting with Step Punches, engaging in a cardio-based exercise to kick off the workout.

Guided stretching and relaxation exercise involving diagonal arm stretches and focusing on self-care and body wellness.

Performing Squat Crunches to engage the core and lower body muscles while maintaining proper form and muscle tension.

Continuing with Hand to Feet Touch exercise to target the core and improve flexibility. Emphasis on varying speed for intensity levels.

Executing Squat Rotation combined with boxing movements to target the obliques and enhance upper body strength. Focus on core stability and efficient movement.

Performing modified Push Ups on knees to strengthen the upper body and core. Emphasis on form, core engagement, and controlled movements.

Engaging in a Plank exercise to target the core muscles and improve stability. Focus on form, core engagement, and endurance.

Completing Up & Down Superman exercise to strengthen the back muscles and improve posture. Ensuring core engagement and controlled movements.

Performing Glute Bridge exercise to target the glutes and hamstrings. Adjusting difficulty by varying the distance between feet and body.

Engaging in Leg Curls exercise to strengthen the hamstrings and improve lower body strength. Focus on maintaining core and glute engagement.

Concluding with Arm and Leg Raises exercise to target the back and improve overall body strength. Emphasis on core and glute engagement for proper form.