Sample lessons (202)
Training: Ganzkörper
Number of exercises
30
Duration (mm:ss)
34:26
Topic description
Teil 1: Rudern Total m:2500m/w:2000m, 4 Übungen je 50 Wiederholungen (20-15-10-5)
Teil 2: Bauch-Beine-Po 10 Übungen (50-45-40-36-30-25-20-15-10-5)
Teil 3: 3 Übungen max. Dauer
Basic service instruction
Number of exercises
14
Duration (mm:ss)
56:00
Topic description
The various exercises with simple materials are designed to develop physical performance capacity, coordination skills and the various techniques of basic training.
Basic service instruction
Number of exercises
14
Duration (mm:ss)
00:00
Topic description
The various exercises with simple materials are designed to develop physical performance capacity, coordination skills and the various techniques of basic training.
Challenge of the month - April 2025
Number of exercises
5
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (push-up with raised buttocks - pike push up / extension and flexion of the arms backward in suport or in four-foot stance backwards - tricep dip / push-up position and forearm support alternating - push-up position to elbow plank) according to the suggested training programme (see appendix) in order to achieve a final number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - August 2024
Number of exercises
1
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (squat) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month.
Each 3 training days are followed by a recovery day. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - December 2024
Number of exercises
2
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (squat / push up) according to the suggested training programme (see appendix) in order to achieve a number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - February 2025
Number of exercises
2
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (raising and lowering the upper body in prone position - hyperextension / raising and lowering one arm and leg crosswise in prone position - swimming) according to the suggested training programme (see appendix) in order to achieve a number of repetitions or a time target on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - January 2025
Number of exercises
6248
Duration (mm:ss)
5814:00
Topic description
The aim of the monthly challenge is to perform the activity (butterfly sit-up / heel tap) according to the suggested training programme (see appendix) in order to achieve a number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - July 2024
Number of exercises
4990
Duration (mm:ss)
7073:14
Topic description
The aim of the monthly challenge is to perform the activity (forearm plank) according to the suggested training program (see appendix) in order to achieve a time target on the last day of the month.
Each 4 training days are followed by a recovery day. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - March 2025
Number of exercises
5
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (lunges / calf raises) according to the suggested training programme (see appendix) in order to achieve a number of repetitions or a time target on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - May 2025
Number of exercises
7
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (alternating push-up and stretch jump - burpee / one-leg squat - split lunge / raising and lowering the pelvis in a lateral forearm support - side bridge / bringing the hands to the shoulder while standing - shoulder tap / alternating raising and lowering as well as extension and flexion of an arm crosswise in a supine position - boxing crunch) according to the suggested training programme (see appendix) in order to achieve a number of repetitions on the last days of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - November 2024
Number of exercises
2
Duration (mm:ss)
00:00
Topic description
The aim of the monthly challenge is to perform the activity (highknees & mountain climbers) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - October 2024
Number of exercises
2752
Duration (mm:ss)
814:00
Topic description
The aim of the monthly challenge is to perform the activity (burpee) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Challenge of the month - September 2024
Number of exercises
1678
Duration (mm:ss)
4523:32
Topic description
The aim of the monthly challenge is to perform the activity (push up) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month.
The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.
Strenght circuit with simple means (prg.1)
Number of exercises
10
Duration (mm:ss)
25:00
Topic description
Material: outdoor
Strenght circuit with simple means (prg.2)
Number of exercises
9
Duration (mm:ss)
24:00
Topic description
Material: outdoor
Strenght circuit with simple means (prg.3)
Number of exercises
9
Duration (mm:ss)
24:00
Topic description
Material: outdoor
Strenght circuit with simple means (prg.6)
Number of exercises
10
Duration (mm:ss)
25:00
Topic description
Material: outdoor
Strenght circuit with simple means (prg.7A)
Number of exercises
11
Duration (mm:ss)
22:00
Topic description
Material from the sports hall / gymnastics stick with elastic band
Strenght circuit with simple means (prg.7B)
Number of exercises
10
Duration (mm:ss)
20:00
Topic description
Material from the sports hall / gymnastics stick with elastic band
Strenght circuit with simple means (prg.8)
Number of exercises
11
Duration (mm:ss)
25:40
Topic description
Diverses Sportmaterial
Strenght circuit with simple means (prg.9)
Number of exercises
12
Duration (mm:ss)
26:00
Topic description
Various sports equipment
Strenght circuit with simple means (prg.9)
Number of exercises
11
Duration (mm:ss)
23:50
Topic description
Various sports equipment
Strength circuit with use of devices (prg.1)
Number of exercises
10
Duration (mm:ss)
25:00
Topic description
Material from the sports hall
Strength circuit with use of devices (prg.2)
Number of exercises
10
Duration (mm:ss)
25:00
Topic description
Material from the sports hall