Sample lessons (815)
Strengthening forms with simple means (prg.6)/game
Number of exercises
47
Duration (mm:ss)
89:45
Topic description
Recruit school / week 16-18 / long sports lesson / subject area: conditional substance, games / location: terrain
Strengthening forms with simple means (prg.6)/game
Number of exercises
47
Duration (mm:ss)
89:45
Topic description
Officer school / week 4-6 / long sports lesson / subject area: conditional substance, games / location: terrain
Strengthening forms with simple means/light contact
Number of exercises
34
Duration (mm:ss)
61:30
Topic description
Serving through / week 27-30 / long sports lesson / subject area: conditional substance / location: hall
Strengthening forms with simple means/partner acrobatics
Number of exercises
32
Duration (mm:ss)
61:50
Topic description
Serving through / week 23-26 / long sports lesson / subject area: conditional substance, coordination skills / location: hall
Training course MSL-I endurance (22-25 October 2024)
Number of exercises
6
Duration (mm:ss)
00:00
Topic description
In addition to renewing the validity of the MSL-I and esa expert licence, the course aims to expand and consolidate sporting knowledge/skills, particularly in the area of endurance, both theoretically and practically. The 5 endurance methods are to be experienced in practice.
Training: chest muscles
Number of exercises
15
Duration (mm:ss)
27:00
Topic description
"chest workout" without equipment (total 180 push-ups)
Training: core muscles
Number of exercises
10
Duration (mm:ss)
14:58
Topic description
"abs workout" without material (4 rounds)
Training: core muscles
Number of exercises
17
Duration (mm:ss)
10:00
Topic description
6-minute "abs workout" without material
Training: core muscles
Number of exercises
14
Duration (mm:ss)
15:00
Topic description
12-minute "abs workout" with material.
Material: weight disc (5kg)
Training: core muscles
Number of exercises
10
Duration (mm:ss)
15:00
Topic description
"abs workout" without material (3 rounds)
Variation: perform 3 series per exercise instead of 3 rounds
Training: core muscles
Number of exercises
16
Duration (mm:ss)
20:00
Topic description
"abs workout" without material (2 rounds)
Training: core muscles
Number of exercises
14
Duration (mm:ss)
13:50
Topic description
"abs workout" without material
Training: core muscles
Number of exercises
3
Duration (mm:ss)
07:00
Topic description
"abs workout" without material.
3 exercises - 3 rounds.
Training: core muscles
Number of exercises
5
Duration (mm:ss)
25:00
Topic description
"ab-challenge" without material (500 repetitions) for time
Training: core muscles
Number of exercises
12
Duration (mm:ss)
24:30
Topic description
"abs workout" with dumbbells (3 series)
Training: core muscles
Number of exercises
7
Duration (mm:ss)
20:00
Topic description
"abs workout" without equipment.
7 exercises - 3 rounds.
Training: core muscles
Number of exercises
5
Duration (mm:ss)
12:00
Topic description
12-minute "abs workout" without equipment (3 exercises).
EMOM: every minute on the minute (perform an exercise at the beginning of a minute for a set duration, use the rest of the minute for a break).
Training: full body
Number of exercises
3
Duration (mm:ss)
20:00
Topic description
20-minute "full body workout" without equipment.
3 exercises - AMRAP: as many rounds as possible in 20 minutes.
Note: add 4 burpees to each round (4-8-12 etc.)
Training: full body
Number of exercises
5
Duration (mm:ss)
22:00
Topic description
"full body workout" with equipment (skipping rope) - 10 rounds
Training: full body
Number of exercises
13
Duration (mm:ss)
30:00
Topic description
"full body workout" without equipment incl. running units (5 x 800m) for time
Training: full body
Number of exercises
3
Duration (mm:ss)
15:00
Topic description
15-minute "full body workout" without equipment.
3 exercises - AMRAP: as many rounds as possible in 15 minutes.
Training: full body
Number of exercises
6
Duration (mm:ss)
20:00
Topic description
2 "body weight" exercises (without material) in alternation - for time
Training: full body
Number of exercises
13
Duration (mm:ss)
45:00
Topic description
"full body workout" with equipment (plyo box or bench) incl. running units (6 x 400m) for time
Training: full body
Number of exercises
7
Duration (mm:ss)
40:00
Topic description
"full body workout" without equipment (5 rounds)