Smarte Corona Homeworkouts von und mit Christian Soetebier
Alle Übungen zum Workout findest du hier: Wie kannst du die Übungen am besten nutzen? Grundsätzlich können alle Übungen einzeln trainiert werden, wenn sie dir
Kontakt
Original Gym
in der leopoldstraße
Flagship Gym
am nordbad
City Gym
im westend
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