Strength circuit - indoor - program 9 (organization)
Strength circuit - outdoor - program 1 (organization)
Strength circuit - outdoor - program 2 (organization)
Strength circuit - outdoor - program 3 (organization)
Strength circuit - outdoor - program 6 (organization)
Strength circuit - outdoor - program 9 (organization)
Strength circuit - program 7A (organization)
Strength circuit - program 7B (organization)
Strength circuit - program 8 (organization)
Challenge of the month - September 2024
Push up
Training Ganzkörper: EMOM 15min - body weight
15 minütiges „full body workout“ ohne Material.
Training lower body: 1 round - body weigth
"lower body workout" without material for time
QR codes: strength exercises - prg. M1-5
Strengthening exercises with the mini-band
QR codes: strength exercises - prg. A-H
Strengthening exercises without aids (own body weight)
QR codes: strength circuit (indoor) - prg. 1-2-3-7-8-9
Kraft-Circuit mit Einsatz von Geräten / mit einfachen Mitteln
QR Codes: Kraft Circuit (outdoor) - Prg. 1-2-3-6-8-9
Kraft-Circuit mit einfachen Mitteln
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 - 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 - 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 - December 2024
Squat / push up
Challenge of the month - March 2025
Lunges & calf raise
Lower body workout: 4 rounds - body weight
"lower body workout" without material (possibly treadmill) - 4 rounds