Kneeling position (low package position, buttocks close to the heels), upper body tilted forwards, arms slightly raised and stretched forwards (hold your head between your arms), alternately raise one arm to a maximum horizontal position and bring it back to the starting position.

Attention:
Keep your back straight, arms horizontal for a few seconds.

Lighten:
Lower your arms to the floor in the starting position.

Harden:
Hold an additional weight in your hands.

Variation:
Lift and lower your arms simultaneously.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult

In the push-up position, hold a dumbbell in each hand (also possible with kettlebells) and alternately bring a dumbbell/kettlebell back towards the body by bringing the elbow back (return to the push-up position in between). The movement only takes place in the elbow and shoulder joint.

Attention:
Keep the torso stable and do not let it sag (actively tense the torso muscles).

Lighten:
Less or no weight (touch the shoulder crosswise - shoulder tap).

Harden:
More weight; additional weight (on the back).

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells/kettlebells

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)

Lie down on the floor with the pistol between your hands, alternately pick up the weapon with your left or right hand and extend your arm straight forwards in line with your body (aim at the target), then put your arm/weapon down again.

Attention:
Do not let your hips sag and do not raise them too high (tense your core).

Lighten:
Place your knees on the floor.

Harden:
Integrate a push-up between repetitions.

1 pistol (neutralised)

Underarm support, raising one arm and one leg crosswise and stretching them out in the body extension, lowering the limbs to the forearm support and changing sides.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the back or arms/legs).

Variation:
Bring elbows and knees together under the body, then extend the arm and leg, return to forearm support before changing sides.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Underarm support, hold the pistol in one hand, raise the arm holding the pistol and the opposite leg crosswise and stretch out in the extension of the body, lower the limbs to the underarm support, transfer the pistol to the other hand and repeat the exercise in mirror image.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knee on the floor; hold the position only briefly and then raise the other leg and arm.

Variant:
Bring your elbow and knee together under your body, then extend your arm and leg, return to the forearm support before changing sides.

1 pistol (neutralised)

Underarm support, raise one arm and one leg crosswise and stretch out in the body extension, hold the position briefly, then lower both limbs back to the underarm support and perform the exercise with the other arm or leg.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Place your knees on the floor; hold the position in forearm support without lifting an arm or leg.

Harden:
Additional weight (on your back or arms/legs).

Variant:
Bring the elbow and knee together under the body, then extend the arm and leg again before lowering both limbs.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Four-foot stance with one arm (left) and one leg (right) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

1-2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)

Four-foot stance, hold the pistol in one hand (left), extend the arm with the pistol and opposite leg crosswise in extension of the body, then bring the knee and elbow together under the body and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold the position with outstretched arm and leg.

1 pistol (neutralised)

Four-foot stance with one arm (left) and one leg (right) extended crosswise, holding the assault rifle by the pistol grip (extended arm), knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold position with outstretched arm and leg.

Variant:
Switch sides after each execution (organisation = 1 exercise).

1 assault rifle (neutralised)

Four-foot stance with one arm (right) and one leg (left) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

1-2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)

Four-foot stance, hold the pistol in one hand (right), extend the arm with the pistol and opposite leg crosswise in extension of the body, then bring the knee and elbow together under the body and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; just hold the position with outstretched arm and leg.

1 pistol (neutralised)

Four-foot stance with one arm (right) and one leg (left) extended crosswise, holding the assault rifle by the pistol grip (extended arm), knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold position with outstretched arm and leg.

Variant:
Switch sides after each execution (organisation = 1 exercise).

1 assault rifle (neutralised)

Four-foot stance, extend one arm (left) and one leg (right) crosswise in extension of the body and return to the starting position.

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise arms and legs to horizontal.

Harden:
Do not put your arm and leg down between repetitions; hold additional weight on your leg/arm and/or in your hand.

Variant I:
Just hold the position with your arm and leg extended.
Variant II:
Switch sides after each exercise (organisation = 1 exercise).

1-2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)

Four-foot stance, extend one arm (right) and one leg (left) crosswise in extension of the body and return to the starting position.

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise arms and legs to horizontal.

Harden:
Do not put your arm and leg down between repetitions; hold additional weight on your leg/arm and/or in your hand.

Variant I:
Just hold the position with your arm and leg extended.
Variant II:
Switch sides after each exercise (organisation = 1 exercise).

1-2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)

Stand on four feet, stretch one arm and one leg crosswise in extension of the body and return to the starting position. Switch sides after each exercise.

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position.

Harden:
Hold additional weight on the legs/arms and/or in the hand.

2-4 weight cuffs/2 dumbbells ► Make the exercise more difficult (additional weight)

Prone position on the balance board (instability of the balance board sideways), arms stretched out forwards in extension of the body and supported on the floor, alternately raise one arm and one leg crosswise (diagonally).

Lighten:
Just hold the basic position (static, without moving the arms and legs).

Harden:
Raise the leg and arm on the same side (axial).

1 balance board incl. roller

Lying on your stomach, arms and legs stretched out and slightly raised from the floor, alternately raise one arm and one leg crosswise.

Attention:
Do not lower your arms and legs completely (they are not in contact with the floor).

Lighten:
Starting position with slightly raised arms and legs (static, without moving the arms and legs); place the non-raised arm and leg on the floor.

Harden:
Add weight to the arms and legs.

Variant:
Lift and lower the arms and legs in a certain rhythm with intermediate stops in the neutral position or quickly and continuously move the arms and legs up and down.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Prone position, arms and legs stretched out and slightly raised from the floor, grasp a light dumbbell or weight ball with your hands, alternately raise one arm and one leg crosswise.

Attention:
Do not lower your arms and legs completely (they are not in contact with the floor).

Lighten:
Starting position with slightly raised arms and legs (static, without moving the arms and legs); place the non-raised arm and leg on the floor.

Harden:
Add weight to the arms and legs.

Variant:
Lift and lower the arms and legs in a certain rhythm with intermediate stops in the neutral position or quickly and continuously move the arms and legs up and down.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie down in a push-up position, raising one arm and one leg crosswise and stretching them out to extend your body, lower your limbs and switch sides.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the push-up position.

Harden:
Additional weight (on the back or arms/legs).

Variant I:
Bring your elbows and knees together under your body, then extend your arm and leg, return to the push-up position before changing sides.
Variant II:
Support both hands on a dumbbell in the push-up position.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

2 dumbbells ► Variation of the exercise

Lie on your back with your arms stretched out in extension of your body, arms and legs flat on the floor, alternately raise one arm and one leg crosswise and bring them together (hand to foot/shin), lower the limbs and perform the movement with the other arm or leg.

Lighten:
Lift the arm and leg less (without bringing the limbs together).

Harden:
Additional weight for the arms/legs; do not fully lower the limbs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, raise one arm and one leg crosswise so that the hand touches the tip of the foot (or at least the shin) (raise arm and leg simultaneously). Switch sides for the next exercise.

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arm and leg less.

Harden:
Additional weight (for the arms and/or legs).

Variation:
Lift both arms up and move the hands towards the raised foot/shin.

2-4 weight cuffs/2 weight balls/weight discs/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, holding a light dumbbell, small weight disc or weight ball in each hand, raise one arm and one leg crosswise so that the weight is brought to the tip of the foot (or at least to the shin) (move arm and leg upwards at the same time). Switch sides for the next exercise.

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arm and leg less.

Harden:
Additional weight (for the arms and/or legs); more weight.

Variant:
Lift both arms up at the same time and move your hands towards the raised foot/shin.

2 dumbbells (light)/weight discs/weight balls

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back with your arms bent behind your head (elbows pointing to the side). Raise one leg and at the same time bring the respective arm crosswise to the instep of the foot (or at least to the shin). Lower your free leg again, bring your arm behind your head and switch sides for the next exercise.

Attention:
Keep your (lower) back in contact with the floor (no hollow back, consciously tense your abdomen)

Lighten:
Lift your arm and leg less (do not bring your limbs together).

Harden:
Never put your legs down completely; add weight (for the arms and/or legs).

Variant:
Lift both arms upwards and move your hands towards the raised foot/shin.

2-4 weight cuffs/2 weight balls/weight discs/dumbbells ► Make the exercise more difficult (additional weight)

Underarm support on the top of the Swedish box, legs stretched (toes on the floor), alternately lift one leg slightly.

Attention:
No hollow back, head in extension of the spine, shoulders remain above the elbows.

Lighten:
Support in place (without lifting and lowering the legs), more box elements (more upright position).

Harden:
Just hold the position, but with an unstable base for the legs; fewer box elements (more lying position).

2-3 swing box elements (incl. upper part)

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable base)

In the forearm plank, the outstretched legs and upper body practically form a line. The legs are supported on the tips of the toes and the upper body on the forearms. The forearms lie flat and parallel to each other with the upper arms resting vertically on the floor (90 degree angle at the elbow joint). Stretch an elasticated band between your legs (place the band around your ankles) and alternately raise and lower one leg (alternating hip extension).

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or allow them to sag, tense your stomach). The hands should not touch/be locked.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the legs and/or back); unstable support for the arms.

Variant:
In a push-up position (instead of forearm support).

1 mini band

2 weight cuffs/1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)