Lift one arm (right) and one leg (left) crosswise in a forearm support and stretch out in a body extension. Hold the position you have assumed.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or allow them to sag, tense your stomach).

Lighten:
Knee on the floor; raise your arm and leg only briefly, then return to the position in the forearm support.

Harden:
Additional weight (on the back or on the arms/legs).

Variation:
Bring the elbow and knee together under the body, then extend the arm and leg again.

1-2 weight cuffs/1 weight vest/weight disc/sandbag ►Make the exercise more difficult (additional weight)

In the inverted forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the heels and the upper body on the forearms (face/look upwards), the forearms lie flat on the floor parallel to each other (90 degree angle at the elbow joint).

Attention:
Head, torso, hips and knees practically form a line (do not let the buttocks sag, tense the abdomen), do not hyperextend the knee joints.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable support for the legs (arms probably too heavy).

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

In the inverted forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the heels and the upper body on the forearms (face/look upwards), the forearms lie flat on the balance board parallel to each other (90 degree angle in the elbow joint).

Attention:
Head, torso, hips and knees practically form a line (do not let the buttocks sag, tense the abdomen), do not hyperextend the knee joints.

Lighten:
Without a balance board; bend your legs slightly; use a balance board for your legs, as it may be too difficult for your arms.

Harden:
Additional weight (on your hips); unstable surface for your legs too (probably too difficult).

1 balance board

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Side support on the (left) forearm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the forearm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Side support on the (right) forearm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the forearm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Side support with outstretched (left) arm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the arm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions ► to make the exercise more difficult (unstable surface)

Side support with the (right) arm stretched out, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the arm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions ► to make the exercise more difficult (unstable surface)

One participant protects a defined zone (e.g. section of wall), another participant tries to touch the zone with the flat of their hand. The roles are then swapped.

Variant:
Stop time until the forbidden zone is touched or whoever manages more touches in a given time.

1 wall
2 marking cones/cones

1 stopwatch ► Variation of the exercise

Post set-up:
Mark the defined section of wall using cones.

Stand in front of a wall with your shoulders slightly tilted forwards. Stand so that your arms are almost straight and your palms can be pressed against the wall (wrists bent, fingers pointing upwards). Stretch an elasticated band between the shoulder-width arms (place the band around the backs/palms of the hands). Alternately change the position of one hand on the wall by moving the hand along the wall to the new position (the other hand continues to hold the other end of the band on the wall). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to bottom right, then the same sequence with the left hand - or: hand right to top right, hand left to top left, hand right to bottom right, hand left to bottom left, hand left to top left, hand right to top right, etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.

Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Start in a support or four-foot stance, placing the ends of the band around your wrists. From this position, move the hands of the outstretched arms along the floor into the various positions.

1 wall
1 mini band

Support at one end of the bar and move to the other side by moving your arms forwards alternately. After one pass, reverse and move in the opposite direction or walk around the bar and start again from the same side.

Attention:
Actively press your shoulders down (do not bring your shoulders to your neck).

Lighten:
Supports in place (if necessary, attach an elastic band to both bars and place your feet on the band).

Harden:
Additional weight on/between the legs.

Variant:
Shift both forwards and backwards.

1 parallel bars

1 elasticated rubber band ► Make the exercise easier

2 weight cuffs/1 weight vest/(medicine) ball/dumbbell ► Make the exercise more difficult (additional weight)

In the four-legged stance (face/gaze downwards), place an elasticated rubber band between the arms (place the band around the wrists). From the four-legged stance, alternately change the position of one hand (arms always extended) by moving the hand along the floor to the new position (the other hand continues to hold the other end of the band on the floor). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to the top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to the bottom right, then the same sequence with the left hand - or: hand right to the top right, hand left to the top left, hand right to the bottom right, hand left to the bottom left, hand left to the top left, hand right to the top right etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.

Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Starting position in push-up position.

1 mini-band

Push-up position, place your feet on the tyre and move your arms around the tyre. Move your legs around the tyre accordingly.

Attention:
Do not arch your back, actively tense your torso, keep your shoulders fixed (push towards your hips).

Lighten:
Keep your supports in place (lying support position).

Harden:
Place helmets or balls around the tyre to support yourself with your hands during the movement; integrate push-ups (also on the balls); additional weight on your back.

1 tyre (DURO)

4 helmets/balls (medium-sized, e.g. handball) ► Make the exercise more difficult
1 weight vest/sandbag/fighting rucksack ► Make the exercise more difficult (additional weight)

Push-up position, place your feet on the top of the vaulting box and move your arms around the vaulting box element. The feet remain practically in place.

Attention:
No hollow back, tense the torso, elbows bent at an angle of approx. 45° from the upper body ("A" with the arms), shoulders are fixed and pressed down towards the hips.

Lighten :
Support yourself in place (hold the push-up position).

Harden:
Place balls around the box element and support yourself on them with your hands while moving; integrate push-ups (also on the balls); additional weight on your back.

1 vaulting box top (small - if available)

4 balls (medium-sized, e.g. handball) ► Make the exercise more difficult
1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Adjust the sling trainer to the length of the centre of the lower leg (when standing), support yourself with your feet vertically under the attachment point in the slings (push-up position), move your hands towards the sling trainer and simultaneously move your legs towards the attachment point of the sling trainer so that your body is practically in a handstand position, then move back to the starting position.

Attention:
Keep body tension.

Lighten:
Shift legs less far into the vertical position; i.e. do not move hands so close to the sling trainer.

1 sling trainer

In the push-up position, place an elasticated band between the arms (wrap the band around the wrists). From the high support position, alternately change the position of one hand (arms always extended) by moving the hand along the floor to the new position (the other hand continues to hold the other end of the band on the floor). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to the top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to the bottom right, then the same sequence with the left hand - or: hand right to the top right, hand left to the top left, hand right to the bottom right, hand left to the bottom left, hand left to the top left, hand right to the top right etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.

Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Starting position in four-foot stance.

1 mini-band

The sports leader moves together with the participants to the next location/post, from the hall to the terrain (to the fitness room) or vice versa (or the participants move independently). The shift can be regarded as recovery time (incl. drinking break).

Lunge forwards with your arms supported on your hips, folded across your chest or in front of you. Bend the front (and back) leg to approximately a right angle, then move the back leg forwards into a new lunge (assume the starting position on the other side). In this way, move forwards with continuous lunges (the back knee touches the floor briefly with each lunge).

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Keep an upright posture (tense torso), push your front knee outwards (do not fold inwards).

Lighten:
Lower your upper body less (greater angle at the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on one leg (left) on the tip of the foot with the supporting leg slightly bent and the upper body leaning slightly forwards. Jump forwards onto the same (left) leg, supporting your arms during the jump or placing them on your hips/supporting them.

Attention:
Do not put your heel down.

Lighten:
Less long/high jumps.

Harden:
Additional weight (on your back).

1-2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Stand on one leg (right) on the tip of the foot with the supporting leg slightly bent and the upper body leaning slightly forwards. Jump forwards onto the same (right) leg, supporting your arms during the jump or placing them on your hips/supporting them.

Attention:
Do not put your heel down.

Lighten:
Less long/high jumps.

Harden:
Additional weight (on your back).

1-2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Stand slightly staggered (front facing forwards) with an upright upper body and arms bent in front of the body (hands at chin height). Raise the back leg, bend it and push it out forwards (kicking movement) and, after stretching the leg as high as possible in the air, lower the free leg in front of the body. Then perform the next movement with the other (back) leg. The kicking movements create a continuous movement.

Lighten:
lift the free leg less.

Harden:
additional weight on the legs.

2 weight cuffs

Squat with your upper body upright and your arms bent and supported in front of your chest/on your hips. Alternate between moving your legs forwards and moving in this way.

Attention:
Keep your squat as low as possible.

Lighten:
Bend your legs less (higher basic position/squat).

Harden:
Additional weight (on the shoulders).

1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Turned sideways squat with your arms bent in front of your body (hands at chest height). Alternate between stretching one arm overhead (slightly crosswise, upward hook), stretching your legs at the same time and moving them forwards with each stroke/step (bring the back leg forwards) and then returning to the squat position.

Attention:
Bring your buttocks back, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times.

Lighten:
Do not lower your buttocks too low (larger angle in the knees), reduce the striking movement.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your arms or in your hands).

2 weight cuffs/weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright, hip-width apart (starting position, then one leg always moving freely) and alternately raise and lower one knee to navel height in order to move. The arms swing along and support the movement (knee lift). The rhythm/intensity can be varied.

Attention:
Keep your upper body stable/upright, actively support the movement with your arms.

Lighten:
Lift your knees less high; perform more slowly (reduce rhythm/intensity).

Harden:
Lift your knees higher; perform quickly (increase rhythm/intensity); add weight to your legs (hold in your hands).

Variation:
Fold your arms behind your head, move your elbows crosswise towards your raised knee.

2 weight cuffs/weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Shift forwards into a push-up position by moving your arms and legs.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor and raise your buttocks slightly.

Harden:
Add weight (on the back).

Variant I:
Shift sideways.
Variant II:
Vary the position of the hands/arms (e.g. wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shift in forearm support by moving the forearms and legs. When moving the leg forwards, first bend it to the side (knee approximately at hip/belly button height). Try to keep the upper body as low as possible.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor, stretch your buttocks slightly upwards.

Harden:
Additional weight (on your back).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)