Challenge of the month - December 2024
squat / push up
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: 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
Exercises on the strength tower in the fitness room
Exercises with equipment in the fitness room
Full body workout (part 1): work40sec/break20sec - body weight
7-minute "full body workout" without material
Full body workout (part 1/2): work40sec/break20sec
15-minute "full body workout".
Material: balance hemisphere, elastic rubber band, weight disc (10kg), dumbbell (15kg), medicine ball.
Full body workout (part 2): work40sec/break20sec
7-minute "full body workout".
Material: balance hemisphere, elastic rubber band, weight disc (10kg), dumbbell (15kg), medicine ball.
Full body workout: 1 round
"full body workout" with material (horizontal bar) for time
Full body workout: 1 round
"full body workout" with equipment (rowing machine) for time
Full body workout: 1 round
"full body workout" with material (plyo box) for time
Full body workout: 1 round
"full body workout" with equipment (plyo box or bench) incl. running units (6 x 400m) for time