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
Fighting and roughhousing games - indoor
Fighting and roughhousing games - indoor - program 1
Fighting and roughhousing games - indoor - program 2
Fighting and roughhousing games - outdoor
Fighting and roughhousing games - outdoor - program 1
Fighting and roughhousing games - outdoor - program 2
Floor and apparatus gymnastics - indoor
Floor and apparatus gymnastics - indoor - circuit NCO school/chef course/serving through
Floor and apparatus gymnastics - indoor - circuit RS/OS
Floor gymnastics - outdoor
Floor gymnastics - outdoor - circuit NCO school/chef course/serving through
Floor gymnastics - outdoor - circuit RS/OS
Forms of endurance
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