12

00:00

The aim of the monthly challenge is to perform the activity (bring your hands to your shoulder while standing or in push-up position - shoulder tap / extension and flexion of the arms while standing - biceps extension / push up) according to the suggested training programme (see appendix) in order to finally 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.

1

04:00

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.

11

83:40

The aim of the monthly challenge is to perform the activity (raising and lowering the pelvis in the shoulder position - glute bridge / knee flexion - squat / raising and lowering the leg in a four-footed stance - kick-back / wide squat - sumo squat / raising and lowering the lower/upper leg in lateral position - leg adduction/abduction) according to the suggested training programme (see appendix) in order to finally 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.

0

00:00

Self-care challenge: Your fixed bedtime This challenge is all about going to bed at the same time every evening. It doesn’t matter when you get up or how many hours you sleep. The only thing that matters is that you’re in bed at the set time – with the lights dimmed and your mobile out of reach. At first glance, the challenge sounds simple: 30 days, 30 nights, always the same rule. But the real difficulty lies in everyday life. It’s often in the evening that we find it hardest to stick to our good intentions. Just one more quick task, watching an episode or scrolling through your mobile – and suddenly your planned bedtime has passed. In the first week, you might find yourself still awake even though your set bedtime has long since passed. In the second week, your evenings will increasingly start to revolve around this time. You’ll get things done earlier, wind down more consciously and end the day without having to negotiate with yourself every single time. Over time, your body can get used to this regular rhythm. You may find it easier to fall asleep and feel more refreshed in the mornings. The idea behind this is not to change as much as possible, but to consistently practise one small habit for 30 days. Sometimes that’s exactly what makes the biggest difference.

8

72:00

Suggestion for carrying out the monthly challenge: week 1: mobility/stretching: lower body, back & spine, full body relax: 5-min. breathing, box breathing week 2: mobility/stretching: upper body, lower body, full body flow relax: long exhale, body scan week 3: mobility/stretching: back & spine, upper body, lower body relax: box breathing, 5-min. breathing week 4: mobility/stretching: full body flow, lower body, upper body relax: long exhale, body scan

8

47:00

Wellbeing challenge: looking after your body, mind and rest. Get some exercise regularly as part of your daily routine, make a conscious effort to take time to breathe deeply, and allow your body the rest it needs. Small habits can make a big difference. Suggestion for tackling the monthly challenge in 5-day blocks: 2x active break: consciously build in a 5–10-minute break for some movement. Deliberately break up long periods of sitting or resting with short active breaks. Stand up, take a few steps, stretch your body or do some simple exercises. Even 5 to 10 minutes of physical activity is enough to bring more energy to your day. 1x relax & breathing: breathing exercises, meditation or conscious relaxation for 5–10 minutes. Make a conscious effort to take time to calm down and step away from the daily grind for a moment. With 5 to 10 minutes of mindful breathing, a brief relaxation exercise or a meditation session, you can actively switch off and give your body a little respite. 2x sleep: aim for 7–8 hours’ sleep. Give your body enough time to recover and re-energise. Make sure you get enough sleep for at least two days, aiming for 7-8 hours. A regular sleep routine can support physical and mental recovery.

0

00:00

Monthly Step Challenge Get more exercise in your daily life – one step at a time! Choose the level that suits you and try to reach your daily step target throughout the month. 🌱 Beginners (easy): 8,000 steps a day 🚶 Intermediate (medium): 10,000 steps a day 🏃 Advanced (hard): 12,000 steps a day Every step counts! Whether you’re out for a walk, on your way to work or doing sport – every bit of movement brings you closer to your goal. Find a pace that suits you, stick with it and have fun with the challenge!

10

25:00

Material: outdoor

9

24:00

Material: outdoor

9

24:00

Material: outdoor

10

25:00

Material: outdoor

11

22:00

Material from the sports hall / gymnastics stick with elastic band

10

20:00

Material from the sports hall / gymnastics stick with elastic band

11

25:40

Diverses Sportmaterial

12

26:00

Various sports equipment

11

23:50

Various sports equipment

10

25:00

Material from the sports hall

10

25:00

Material from the sports hall

10

25:00

Material from the sports hall

10

25:00

Material from the sports hall

10

25:00

Material from the sports hall

10

25:00

Material from the sports hall

15

30:00

Full body workout (material: mini-band)

15

30:00

Full body workout (material: mini-band)

15

30:00

Full body workout (material: mini-band)