Sample lessons (876)
Light-Contact 2
Number of exercises
18
Duration (mm:ss)
90:00
Topic description
Chef course / week 2-5 / long sports lesson / subject area: conditional substance / location: hall
Light-Contact 2
Number of exercises
18
Duration (mm:ss)
52:30
Topic description
Higher NCO course / week 1-8 / long sports lesson / subject area: conditional substance / location: hall
Light-Contact 2
Number of exercises
18
Duration (mm:ss)
90:00
Topic description
Officer school / week 7-9 / long sports lesson / subject area: conditional substance / location: hall
Light-Contact 2
Number of exercises
18
Duration (mm:ss)
52:30
Topic description
Serving through / week 27-30 / long sports lesson / subject area: conditional substance / location: hall
Mini workout at the workplace
Number of exercises
8
Duration (mm:ss)
08:00
Topic description
Short strengthening session for the whole body directly at the workplace and without equipment. The exercises can be performed sitting or standing and activate the legs, torso, arms and shoulders. Ideal for an active break to strengthen posture and muscles and continue working with renewed energy.
Minigolf
Number of exercises
18
Duration (mm:ss)
00:00
Topic description
Various lanes are created using material from the sports hall. Equipped with a floorball stick and a floorball ball, the courses are played in a similar way to minigolf. Who needs the fewest strokes to complete the course?
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.
Mobility flow
Number of exercises
6
Duration (mm:ss)
35:00
Topic description
Active recovery and whole-body mobilisation following intense physical exertion.
Objectives:
- To gradually slow down the circulation;
- To reduce subjective muscle tension;
- To improve mobility in the neck, shoulders, spine and hips;
- Mobilise muscle groups that have been particularly strained, such as the thighs, hip flexors and back;
- Wind down and consciously begin the recovery process;
- Learn simple exercises that can be carried out independently after physical exertion.
mobility, stretching & relax
Number of exercises
8
Duration (mm:ss)
72:00
Topic description
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
Nordic walking/regeneration
Number of exercises
34
Duration (mm:ss)
89:45
Topic description
Training service for the formations / week 1-3 / long sports lesson / subject area: running training, regeneration / location: terrain
Nordic walking/regeneration
Number of exercises
34
Duration (mm:ss)
90:00
Topic description
Officer school / week 13-15 / long sports lesson / subject area: running training, regeneration / location: terrain
Obstacle course in the terrain
Number of exercises
19
Duration (mm:ss)
90:00
Topic description
Officer school / week 4-6 / long sports lesson / subject area: obstacle technique, test, game / location: terrain
Office chair stretching for the whole body
Number of exercises
9
Duration (mm:ss)
02:20
Topic description
Short stretching session for in between at the workplace. All exercises can be performed sitting on a chair or standing up and help to relieve tension in the neck, shoulders, back and arms. The session only takes a few minutes and is ideal for re-energising and increasing concentration.
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
Training service for the formations / week 1-3 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
Recruit school / week 16-18 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
NCO school / week 5-6 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
Higher NCO course / week 1-8 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
16
Duration (mm:ss)
90:00
Topic description
Officer school / week 13-15 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
Serving through / week 31-34 / long sports lesson / subject area: orienteering / location: terrain
Orienteering
Number of exercises
15
Duration (mm:ss)
90:00
Topic description
Serving through / week 35-38 / long sports lesson / subject area: orienteering / location: terrain
Orienteering (armory orienteering)
Number of exercises
14
Duration (mm:ss)
47:00
Topic description
Officer school / week 10-12 / long sports lesson / subject area: orienteering / location: terrain
Orienteering (line run)
Number of exercises
14
Duration (mm:ss)
89:30
Topic description
Training service for the formations / week 1-3 / long sports lesson / subject area: orienteering / location: terrain
Orienteering (line run)
Number of exercises
14
Duration (mm:ss)
90:00
Topic description
Recruit school / week 13-15 / long sports lesson / subject area: orienteering / location: terrain
Orienteering (line run)
Number of exercises
14
Duration (mm:ss)
89:30
Topic description
Higher NCO course / week 1-8 / long sports lesson / subject area: orienteering / location: terrain
Orienteering (line run)
Number of exercises
14
Duration (mm:ss)
47:00
Topic description
Officer school / week 10-12 / long sports lesson / subject area: orienteering / location: terrain