Challenge of the month - April 2025
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)
Challenge of the month - December 2024
Squat / push up
Challenge of the month - February 2025
Raising and lowering the upper body in prone position / raising and lowering an arm and leg crosswise in prone position (hyperextension & swimming)
Challenge of the month - January 2025
Raising and lowering the upper body and bringing the hand to the heel in a supine position (butterfly sit up & heel tap)
Challenge of the month - Mai 2025
alternating push-up and stretch jump - burpee / single-leg squat - split lunge / raising and lowering the pelvis in a lateral forearm support - side bridge / bringing the hands to the shoulder while standing - shoulder tap / alternating raising and lowering as well as extension and flexion of an arm crosswise in a supine position - boxing crunch
Challenge of the month - March 2025
Lunges & calf raise
Challenge of the month - November 2024
Knee raise in place as well as extension and flexion of one leg in push-up position alternating (highknees & mountain climbers)
Challenge of the month - September 2024
Push up
Core muscle workout: 2 rounds - body weight
"abs workout" without equipment - 2 rounds
Core muscle workout: 2 x 2 rounds - work45sec/break15sec
12-minute "abs workout" with material.
Material: weight disc (5kg)
Core muscle workout: 2 x 4 rounds
"abs workout" without material
Core muscle workout: 3 rounds - body weight
"abs workout" without equipment - 7 exercises - 3 rounds
Core muscle workout: 3 rounds - body weight
"abs workout" without equipment - 3 rounds.
Variant: perform 3 series per exercise instead of 3 rounds.
Core muscle workout: 3 rounds - body weight
"abs workout" without material - 3 exercises - 3 rounds
Core muscle workout: EMOM 12min - body weight
12-minute "abs workout" without equipment.
EMOM: every minute on the minute (perform a set number of repetitions of an exercise at the beginning of a minute, the remaining seconds of the minute are for recovery)
Core muscle workout: work30sec/break15sec - body weight
6-minute "abs workout" without material
Core muscles workout: 1 round - 3 series
"abs-workout" with dumbbells
Core muscles workout: 1 round - body weight
"abs-challenge" without material (500 repetitions) for time
Core muscles workout: 1 round - body weight
"abs workout" without material