Half kneeling with the upper body leaning slightly forwards, with the (left) foot placed on the floor, an elasticated rubber band is fixed in place. The stretched right arm holds the free end of the elastic band on the side of the kneeling leg (right) at shin height of the lowered leg. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest. Then stretch your arm back to the starting position.

Attention:
Always make sure your back is straight (keep your core tensed). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Grab the band with both arms on the side of the kneeling leg (organisation = 1 exercise).

1 mini-band

Stand upright, shoulder-width apart, both arms stretched out in front of you at chest height, hands gripping the elastic band shoulder-width apart, alternately bring one hand to your chest (pull your elbow behind your body at shoulder height) and back to the starting position.

Attention:
Keep your upper body stable, do not arch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

Variation:
Bend and stretch both arms simultaneously.

1 elasticated rubber band

In the push-up position, rest both hands on a dumbbell. In this position, alternately lift one dumbbell by bending the arm towards the opposite shoulder. Then lower the weight back to the starting position in the push-up position. The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.

Starting position:
- Push-up position, both hands resting on a dumbbell each in a neutral grip
- Tension in the torso (no hollow back)

Finishing position:
- Dumbbell brought crosswise to the chest
- Tension in the torso maintained

Variant:
Combine exercise with push-ups (i.e. after each repetition, one push-up is performed).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)

2 dumbbells

In the push-up position, rest both hands on a dumbbell each. In this position, alternately lift one dumbbell by bringing the elbow back towards the body (next to the ribcage). Then lower the weight back to the starting position in the push-up position. The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.

Starting position:
- Push-up position, both hands resting on a dumbbell each in a neutral grip
- Tension in the torso (no hollow back)

Finishing position:
- Dumbbell resting on/next to the body at approximately chest height
- Elbows of the arm to be trained bent behind the body pulled up and shoulder blades actively pressed together
- Tension in the torso maintained

Variant:
Combine exercise with push-ups (i.e. after each repetition, a push-up is performed).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)

2 dumbbells

In the push-up position, you support yourself with both hands on an object (e.g. dumbbell or rucksack) and alternately bring the object back towards your body by bringing your elbow back. The movement only takes place in the elbow and shoulder joint.

Attention:
Keep the torso stable and do not let it sag, actively tense the torso muscles.

Lighten:
Less weight/load.

Harden:
More weight/increased load; additional weight (on the back).

Variant:
Combine the exercise with push-ups (i.e. perform a push-up every time both arms are stretched).

2 dumbbells/fighting backpacks (light)

2 PET bottles (1.5 litres) ► Make the exercise easier

1 weight vest/weight disc/sandbag/(additional) fighting backpack ► Make the exercise more difficult (additional weight)
2 dumbbells/fighting backpacks (medium-heavy) ► Make the exercise more difficult (load)

In a stepping position (right leg in front) approximately one metre in front of a wall, hold a medicine ball at head height with the palm of the left hand (hand almost resting on the shoulder, arm bent, elbow close to the body), the free (right) hand additionally supports the medicine ball. Powerfully thrust the playing arm (left) forwards (extend the arm towards the wall) to propel the medicine ball against the wall. Catch the ball and bring it back to the starting position to restart the exercise.

Attention:
Keep the upper body upright and stable, the pushing movement comes from the arm (no swinging the upper body backwards or forwards/getting momentum).

Lighten:
Less weight.

Harden:
More weight.

1 wall
1 medicine ball

1 ball (foam, volleyball, football, basketball) ► Make the exercise easier

In a stepping position (left leg in front) approximately one metre in front of a wall, hold a medicine ball at head height with the palm of the right hand (hand almost resting on the shoulder, arm bent, elbow close to the body), the free (left) hand additionally supports the medicine ball. Powerfully push the playing arm (right) forwards (extend the arm towards the wall) to propel the medicine ball against the wall. Catch the ball and bring it back to the starting position to restart the exercise.

Attention:
Keep the upper body upright and stable, the pushing movement comes from the arm (no swinging the upper body backwards or forwards/getting momentum).

Lighten:
Less weight.

Harden:
More weight.

1 wall
1 medicine ball

1 ball (foam, volleyball, football, basketball) ► Make the exercise easier

Stand upright with your feet shoulder-width apart, arms outstretched at shoulder height in front of you, simultaneously with a lunge backwards, bend your arms on the same side (tighten the arch, bring your hand to your elbow), upper body, gaze and toe of the back leg now point to the side, the upper body is rotated back to the starting position with a step forwards. Switch sides after each exercise.

Attention:
Always keep your arms at shoulder height.

Lighten:
Smaller movements (arm pull/lunge).

Harden:
Hold additional weight on your arms or in your hands.

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

Lying on your back, bend your legs (90 degrees at the hips and knees - thighs pointing upwards, lower legs parallel to the floor pointing forwards), arms at chest height in front of you (pointing upwards), hands each holding a dumbbell, stretch one leg out in extension of your body and simultaneously bend one arm crosswise until the dumbbell makes (slight) contact with your chest area, bend your leg again and stretch your arm to return to the starting position. Then perform the exercise in reverse.

Starting position:
- Lying on your back on the flat bench
- Legs bent and held high (thigh pointing upwards, lower leg pointing forwards)
- Arms almost stretched out in front position (pointing upwards)

Finishing position:
- One arm bent, dumbbell lowered to the chest
- One leg extended forwards as an extension of the body (cross over the bent arm)

Attention:
Elbows are always under the wrists, wrists fixed, elbows slightly bent away from the upper body (A-shape). If you are working with a lot of weight, the exercise should be performed with a partner for safety reasons, with the helper standing by the exerciser's head for support to lift the weight in an emergency.

Variant:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.

1 flat bench
2 dumbbells

Sit in a slightly supine position, legs resting slightly bent on the heels, arms bent in front of the chest, alternately stretching one arm crosswise to the respective knee and back to the chest (punching a straight line diagonally downwards in front). The upper body always rotates to the side of the punching movement.

Attention:
Keep your head in a neutral position (no double chin), keep your back straight, consciously tense your stomach (body tension).

Lighten:
Sit upright (upper body less backwards).

Harden:
Hold additional weight in your hands.

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

When sitting upright, one leg (right) is placed on the floor and the other is lifted slightly off the floor (approximately 90 degree angle in the knee joints). Extend the free leg (left) horizontally towards the floor and return to the starting position.

Attention:
The movement only takes place in the knee joint (upper body and thighs remain stable).

1 (office) chair

When sitting upright, one leg (left) is placed on the floor and the other is lifted slightly off the floor (approximately 90 degree angle in the knee joints). Extend the free leg (right) horizontally towards the floor and return to the starting position.

Attention:
The movement only takes place in the knee joint (upper body and thighs remain stable).

1 (office) chair

When sitting upright, place both legs on the floor (approx. 90 degree angle in the knee joint). Alternately lift one leg and extend it horizontally towards the floor and return to the starting position.

Attention:
The movement takes place exclusively in the knee joint (upper body and thighs remain stable).

1 (office) chair

Stand upright with your feet shoulder-width apart, lift your training leg (left) slightly off the floor, hold an elasticated rubber band with the foot of your training leg (place the band around the instep/sole of your foot), fix the other end of the rubber band to the floor with your standing leg (right). From this position, raise the training leg (left) (bend the knee to hip height - one-sided hip flexion) and lower it back to the starting position.

Caution:
Consciously tense your abdomen and keep your upper body as stable as possible.

Lighten:
Choose a rubber band with less resistance.

Heavier:
Choose a rubber band with more resistance.

1 mini-band

Stand upright with your feet shoulder-width apart, lift your training leg (right) slightly off the floor, hold an elasticated rubber band with the foot of your training leg (place the band around the instep/sole of your foot), fix the other end of the rubber band to the floor with your standing leg (left). From this position, raise the training leg (right) (bend the knee to hip height - one-sided hip flexion) and lower it back to the starting position.

Caution:
Consciously tense your abdomen and keep your upper body as stable as possible.

Lighten:
Choose a rubber band with less resistance.

Heavier:
Choose a rubber band with more resistance.

1 mini-band

Stand upright with your feet shoulder-width apart on an elasticated band (wrap the band around the soles/crests of your feet), alternately raise one leg (bend your knee to hip height - one-sided hip flexion) to stretch/tension the band and lower it back to the starting position.

Attention:
consciously tense your abdomen, keep your upper body as stable as possible.

Lighten:
choose a rubber band with less resistance.

Harden:
choose a rubber band with greater resistance.

1 mini-band

Stand upright and hip-width apart (starting position, then one leg always moving freely), alternately lift one knee straight up to navel height and lower it back to the standing position, swinging your arms along and supporting the movement (knee lift in place). The rhythm/intensity can be varied.

Variant I:
Execute the movement very slowly and linger briefly in the one-legged stance to further improve your balance.
Variant II:
Arms folded behind the head, elbows crossed towards the raised knee.
Variant III:
Knees turned out to the side when lifting, arms swinging more to the side.

No material required

Stand upright with hips wide apart (starting position, then one leg always moving freely), alternately lift one knee straight up to navel height and lower it back to the standing position, the arms swing along and support the movement (knee lift in place). 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; slower execution (reduce rhythm/intensity).

Harden:
Lift your knees higher; fast execution (increase rhythm/intensity); additional weight on your legs (hold in your hands).

Variant I:
Execute the movement very slowly and linger briefly in the one-legged stance to further improve your balance.
Variant II:
Arms folded behind the head, elbows crossed towards the raised knee.
Variant III:
Knees turned out to the side when lifting, arms swinging more to the side.

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

Knee lift (lift your knees alternately with high intensity up to the level of your navel and actively support the movement with your arms) on a small soft mat, which rests on a large soft mat.

Attention:
Actively move your arms and not just swing them to the side of your body. Bend your arm and leg in opposite directions (not on the same side).

Lighten:
Lift your knees less; small soft mat lies on the floor (without large soft mat).

Harden:
Additional weights (on the legs). Perform a knee lift on the large soft mat (remove the small mat).

1 soft mat (large)

1 soft mat (small) ► Make the exercise easier

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

Stand upright with your feet shoulder-width apart, hold your assault rifle outstretched (at chest height), lift your knees alternately to the height of your navel.

Lighten:
Lift your knees less.

Harden:
Do not put your heels down/stand only on the balls of your feet (additional strain on the calf muscles and more demanding in terms of coordination).

Variant:
Fast exercise execution (knee lift).

1 assault rifle (neutralised)

With your upper body leaning slightly forwards, support yourself against a wall with your hands (arms practically stretched out - facing the wall), rest both straight legs on the balls of your feet with an elasticated band under your feet. Step into the loop of the band with the instep of the foot. From this position, alternately raise one leg (knee at hip height) to further stretch/tension the band and lower it back to the starting position. The respective supporting leg fixes the band to the floor when the training leg is raised. The exercise is similar to running in place, with the knees always raised almost to the navel.

Attention:
The movement takes place exclusively in the hip and knee joint of the training leg.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 wall
1 mini band

A fixed elasticated band (e.g. on the wall bars, on a post or candelabra) is worn around the hips. Move away from the attachment of the elastic band so that the band is well tensioned. Knee lift (lift your knees alternately with high intensity up to the level of your navel), holding a weight disc overhead with your arms almost outstretched.

Lighten:
Lift your knees less; less weight or no weight at all in the hold-up position.

Harden:
Stronger elastic band; more weight in the hold-up position; additional weights on the legs; knee lift on a soft surface (e.g. small soft mat).

1 weight disc
1 elasticated rubber band (medium)

1 elasticated rubber band (strong) ► Make the exercise more difficult (stability)
2 weight cuffs ► Make the exercise more difficult (additional weight)
1 small soft mat ► Make the exercise more difficult (base)

Knee lift on the spot (lift your knees alternately with high intensity up to the level of your navel), holding a weight disc overhead with your arms almost outstretched.

Lighten:
Lift your knees less; less weight or no weight at all in the hold-up position.

Harden:
More weight in the hold-up position; additional weights on the legs; knee lift on a soft surface (e.g. small soft mat). Wear an attached elasticated band around your hips, move away from the attachment until the band is taut enough to complete the knee lift.

1 weight disc/medicine ball/dumbbell/kettlebell

1 elasticated rubber band ► to make the exercise more difficult (stability)
2 weight cuffs ► to make the exercise more difficult (additional weight)
1 small soft mat ► to make the exercise more difficult (support)

Support yourself on the top of the vaulting box, buttocks on the edge (arms behind your back, fingers pointing towards your body), alternately lift/bend one knee up to hip height against resistance, keeping the other leg extended downwards. Resistance: Weight cuff on the legs or elasticated rubber band (tuck the elastic under the swinging box).

Attention:
Do not rest your buttocks on the swinging box.

Lighten:
Lower resistance (no weight cuffs or softer elastic).

Harden:
More resistance (harder elastic).

Variant:
Exercise hanging from the wall bars (back against the bars) instead of supported on the vaulting box (elastic attached to the bottom bar of the wall bars).

1 vaulting box
2 weight cuffs/1 elasticated rubber band

1 wall bars ► Variation of the exercise (position)

Stand at the bar (end), body stretched, legs pointing (closed) towards the floor, alternately bend one leg and raise the knee to the level of the navel. Then stretch the leg back to the starting position (raise and lower the leg) to perform the exercise with the other leg.

Attention:
Keep the upper body/arm position stable during the exercise (elbows close to the body), slightly forward with the upper body, perform the movement in a controlled manner.

Lighten:
Lift the leg less.

Harden:
Additional weight (on the legs); tighten the elastic band between the legs.

Variation:
Bend both legs at the same time.

1 bar

2 weight cuffs/1 elasticated rubber band ► Make the exercise more difficult (additional weight)