25-minute "full body workout" without equipment. 7 exercises - AMRAP: as many rounds as possible in 25 minutes.

Push-up with raised buttocks (pike push up) / extension and flexion of the arms backward in suport or in four-foot stance backwards (tricep dip) / push-up position and forearm support alternating (push-up position to elbow plank)

Wide squat (sumo squat) / raising and lowering one leg whilst on all fours (4-point kneeling leg lift) and raising and lowering the upper leg whilst lying on your side (side-lying leg lift) / lateral lunge and raising and lowering the pelvis whilst lying on your side (glute bridge) / raising and lowering the heels whilst standing (calf raise)

Push-up

Drink a certain amount of water every day.

Walk a certain number of steps every day.

The focus is on flexibility and recovery. Through short mobility and stretching sessions, as well as mindful breathing and relaxation exercises, we regularly give our bodies a break, relieve tension and improve our flexibility. Short sessions, but done regularly: even 10–15 minutes can make a difference.