Sample lessons (242)
Challenge of the month - September 2024
Number of exercises
9386
Duration (mm:ss)
18800:09
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.
Challenge of the month - September 2025
Number of exercises
83129
Duration (mm:ss)
244658:44
Topic description
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.
Exam competence Center Sport of the military
Number of exercises
45
Duration (mm:ss)
89:30
Topic description
Team sport from 13.09.2022
Topic: strength circuit and game (floorball)
Mobilisation, dynamic stretching and strengthening at the workplace
Number of exercises
40
Duration (mm:ss)
21:10
Topic description
With the office chair as an aid, you can also exercise at your desk.
steps challenge
Number of exercises
0
Duration (mm:ss)
00:00
Topic description
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!
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
Strength circuit with use of devices (prg.3)
Number of exercises
10
Duration (mm:ss)
25:00
Topic description
Material from the sports hall
Strengthening exercises with the mini-band (prg.M1)
Number of exercises
15
Duration (mm:ss)
30:00
Topic description
Full body workout (material: mini-band)
Strengthening exercises with the mini-band (prg.M2)
Number of exercises
15
Duration (mm:ss)
30:00
Topic description
Full body workout (material: mini-band)
Strengthening exercises with the mini-band (prg.M3)
Number of exercises
15
Duration (mm:ss)
30:00
Topic description
Full body workout (material: mini-band)
Strengthening exercises with the mini-band (prg.M4)
Number of exercises
15
Duration (mm:ss)
30:00
Topic description
Full body workout (material: mini-band)
Strengthening exercises with the mini-band (prg.M5)
Number of exercises
15
Duration (mm:ss)
30:00
Topic description
Full body workout (material: mini-band)
Strengthening forms (prg.A)
Number of exercises
12
Duration (mm:ss)
24:00
Topic description
Without aids (own body weight)
Strengthening forms (prg.B)
Number of exercises
12
Duration (mm:ss)
24:00
Topic description
Without aids (own body weight)
Strengthening forms (prg.C)
Number of exercises
12
Duration (mm:ss)
24:00
Topic description
Without aids (own body weight)