Extension and flexion of the arms on a slope (pull-up) and alternating push-ups ► pull up & burpee

Individual work

Bend your arms in the slope at the horizontal bar (upper grip), raise your upper body until your chin is level with the horizontal bar, straighten your arms and bring your body back to the starting position. Release your hands to move from the hang to the standing position. From the standing position, bend your legs and place your hands next to your feet to squat down. Support yourself with your hands and jump backwards with both legs to get into a push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. From the squat position, perform a small (stretch) jump so that you can grab the horizontal bar again.

Attention:
Do not arch your back in the push-up position (body tension).

Lighten:
Lower intensity between individual exercises; pull your upper body up less during pull-ups or use an elasticated band for support.

Harden:
Additional weight.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2-4 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)