Hello FC Bayern fans! This is Thiago Alcntara and today I’m going to show you three types of exerts that you can do from home. You can sweat a little and have fun. OK? First of all, let’s start with some extend. First, let’s sit down, we open our legs and we begin to stretch the right side firstly. 15 to 20 seconds. Then we are moving, to the middle. Again 15 -2 0 seconds. Now to our left. 15 -2 0 seconds. Then we lie down on our belly. Push your limbs directly, head up and unfold your spine. And we do that five times. Now this position, we have to come forward a little and “re opening the” legs, tense them and we elongate the adductors a little, for about 30 seconds. The same place , not quite that far back, then into the bridge. From here we go forward. Again 15 seconds per slope. First, the right leg forward. Then we come back and extend the spine and left side. 15 seconds. From here we make both legs and stretch our thighs. 15 seconds. So now we are ready and unfolded fairly. This time we’ll make love with a little force. So now “we ii”, we go backwards, we go forward and we impede our match. Then we go back again, go up and keep our match. We do this six times on one side, six days on the other. If you want to do something for your calves, I recommend a combination that I ever do with my manager. You go down, begins with 30, 20 seconds.It goes one, two, three, four, five, six, seven, eight, nine, ten, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, and comes back here for 20 seconds. With these two practises, first persuasivenes and then endurance. Do two or three runnings. So enjoy it and have fun! Bye. Thanks for watching people. I hope you experienced our workout today and I hope you stay fit and healthy. Most importantly, stay at home. Thanks ..