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
Coordination course - indoor - program I - OS (organization)
Coordination course - indoor - program I - OS (organization)
Coordination course - indoor - program I - RS/OS
Coordination course - indoor - program II - OS (organization)
Coordination course - indoor - program II - RS (organization)
Coordination course - indoor - program II - RS/OS
Coordination course - outdoor - program III - RS
Coordination course - outdoor - program III - RS (organization)
Coordination course - outdoor - program III/IV - OS (organization)
Coordination course - outdoor - program III/IV - OS (organization)
Coordination course - outdoor - program IV - OS (organization)
Coordination course - outdoor - program IV - RS
Coordination exercises - indoor
Coordination exercises - outdoor
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