Push-up position with your arms resting on the assault rifle, bend and stretch your arms (lower and raise your upper body), stand up (jump with your feet to your hands, then raise your upper body), hold the rifle up (arms extended above your head), place the rifle on the floor and return to the push-up position to start the movement sequence from the beginning.

Attention:
No hollow back in the push-up position, elbows bent approx. 45 degrees from the upper body ("A" shape with the arms), shoulders are fixed and pushed down towards the hips. Land with your feet to cushion the landing.

Lighten:
Lie down: Place your knees on the floor (feet held high); lower your upper body less (barely bend your arms). Stretch jump: less high/impulsive.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 assault rifle (neutralised)

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. 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, tilt your upper body slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump onto the plyo box (using the momentum of your arms), straighten your upper body (standing on the box) and jump back to the starting position (possibly the other side of the box).

Attention:
No hollow back in the push-up position (body tension); land on the box as softly as possible (cushion the jump with your knees).

Lighten:
Lower intensity between the individual exercises; lower the height of the box.

Harden:
Additional weight; higher plyo box.

Variation:
Bouncing from one side of the plyo box to the other by jumping sideways.

1 flat bench/plyo box/swivel box

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

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. 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. In the squat position, the upper body is tilted slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the back of the rowing machine (use the momentum of the arms). Straighten your upper body and restart the exercise (assume the push-up position) to finally jump back to the starting position.

Attention:
Do not arch your back in the push-up position (body tension); land on the floor as softly as possible (cushion the jump with your knees); be careful with the jump height when jumping over the rowing machine.

Lighten:
Lower intensity between the individual exercises; only jump into the push-up position and back into the squat (without prone position/push-up).

Harden:
Additional weight; higher intensity between the individual exercises.

Variant I:
Jump frontally over the rowing machine.
Variant II:
Integrate rowing units (defined distance, time or watts).

1 rowing machine

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

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. 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. In the squat position, the upper body is tilted slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the dumbbell (use the momentum of the arms). Straighten your upper body and restart the exercise (assume a push-up position) to finally jump back to the starting position.

Attention:
Do not arch your back in the push-up position (body tension); land on the floor as softly as possible (cushion the jump with your knees).

Lighten:
Lower intensity between the individual exercises; only jump into the push-up position and back into the squat (without prone position/push-up).

Harden:
Additional weight; higher intensity between the individual exercises.

Variant I:
Frontal jump over the dumbbell.

1 dumbbell (kettlebell)

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

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. 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. In the squat position, the upper body is tilted slightly forwards, stretch your arms backwards at an angle along your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the barbell (use the momentum of the arms). Straighten your upper body and restart the exercise (assume a push-up position) to finally jump back to the starting position.

Attention:
Do not arch your back in the push-up position (body tension); land on the floor as softly as possible (cushion the jump with your knees); be careful with the jump height when jumping over the barbell.

Lighten:
Lower intensity between the individual exercises; only jump into the push-up position and back into the squat (without prone position/push-up).

Harden:
Additional weight; higher intensity between the individual exercises.

Variant I:
Jump over the barbell from the front.

1 barbell

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

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the 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 stretch jump and land back in the starting position (standing).

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

Lighten:
Lower intensity between the individual exercises; lower height for the stretch jump (or just straighten your upper body); place your knees on the floor for the push-ups (feet held high).

Harden:
Additional weight.

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

Push-up position, place an object (e.g. combat rucksack) on one side next to the hand (next to the little finger). Perform a push-up, grab the object and pull/push it to the other side, perform another push-up before returning the object to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Support in place; place your knees on the floor; only move the object between your arms.

Harden:
Additional weight (on your shoulders or for moving); unstable support for your legs.

1 combat backpack

1 weight vest/weight disc/sandbag/(additional) combat backpack ► making the exercise more difficult (additional weight)
1 sandbag ► making the exercise more difficult (load)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable base)

Progression I:
Adjust the sling trainer to mid-lower leg length (standing), support position with outstretched arms on the balance board with the feet vertically under the attachment point in the slings, hold position.

Progression II:
Integrate push-ups.

Caution:
Keep body tension, do not let hips sag, back straight, hands under shoulders (for both progressions).

1 sling trainer
1 balance board

Push-up position, legs (shins) placed on the exercise ball, alternately lift one leg slightly and return to the starting position.

Attention:
Head, shoulders, buttocks and feet form a line, no hollow back, actively tense the torso. To prevent the ball from rolling away, you can lean it against a wall.

Lighten the load:
Support yourself in place (without lifting and lowering your legs); exercise ball closer to your hips.

Lighten the load:
Additional weight (on your back); unstable support for your arms.

1 exercise ball
1 medicine ball/helmet/balance hemisphere

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

Both participants stand at a distance of approx. 1 metre from each other in a frontal push-up position with their feet wide apart. The partners pass a ball back and forth (straight or crosswise) without it touching the floor. From time to time or after each pass, the participants change supporting hand.

Attention:
Keep the trunk stable and do not let it sag (constant tension).

Lighten:
Roll the ball on the floor to the partner; lighter ball.

Harden:
Heavier ball; additional weight (on the back).

1 weight ball

1 ball (e.g. volleyball/football/basketball) ► Make the exercise easier

1 weight ball/medicine ball ► Make the exercise more difficult (additional weight)
1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

In the knee push-up position (knees on the floor, feet held high with toes raised, body forming a straight line from head to knees, hands slightly more than shoulder-width apart under the shoulders), bend the arms and hold the position. In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back and elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). Keep your shoulders fixed and pull them down towards your hips.

Lighten:
Lower your upper body less (hardly bend your arms); support your arms on a raised surface.

Harden:
Additional weight (on the back); unstable support for the arms and/or legs; perform normal push-ups without knee support.

Variant:
Vary the position of the hands/arms (e.g. wide, narrow, together).

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

Push-up position (high plank), hands directly beneath the shoulders, arms straight, legs straight, feet hip-width apart. Actively engage the core, glutes and legs, keeping the body in a straight line from head to heel. Look down (neck in a neutral position). Continue breathing calmly, hold the position.

Attention:
Do not let your hips sag (this puts strain on your lower back), buttocks too high (reduces core engagement), shoulders do not slump (actively push outwards, stabilise shoulder blades), no hollow back (gently pull navel inwards), head not overextended (keep neck in line with the spine).

Lighten:
Place your knees on the floor (knee plank); rest your hands on a bench or box (less body weight).

Harden:
Lift one leg (less stable base); alternately touch your shoulders with one hand (shoulder tap = dynamic exercise); Place additional weight on the back; plank with arms reaching forwards (plank reach); place legs on a raised surface; unstable surface for the arms and/or legs; hold a lower push-up position.

Variation:
Vary the position of your hands/arms (e.g. wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

From a standing position, bend your legs, place your hands in front of your feet and jump backwards with both legs at the same time to get into a push-up position. Then jump back forwards with both legs to the starting position of the legs, from this squatting position straighten back up to standing. Cross your arms behind your head and push your pelvis forwards (hollow back) before returning to the starting position in an upright position to start the exercise again.

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises.

Harden:
Additional weight (on the legs).

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright and stand next to a raised object (plyo box or vaulting box element incl. top). From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the 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, powerfully push your legs off the floor to perform a sideways jump onto the raised object (use the momentum of your arms). Without straightening the upper body and stretching the legs (again in the squat position), immediately jump again to the other side of the raised object. After landing (no need to stand upright), restart the exercise sequence from the squat position and then jump back to the starting position.

Attention:
Land as softly as possible on the box and then immediately jump again.

Lighten:
Lower intensity between each execution; lower height to jump over.

Harden:
Additional weight; higher object to jump over.

Variation:
Frontal jumps up and down from the object.

1 flat bench/plyo box/swivel box

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

Stand upright to the side of a raised object (plyo box or Swedish box, including the top section). From a standing position, bend your legs and place your hands next to your feet to lower yourself into a squat. Support yourself with your hands, then jump backwards with both legs to move into a push-up position. Lower your upper body completely by bending your arms (prone position). From the prone position, push back up into the push-up position with both arms and jump back into the squat. From the squatting position, push off the floor forcefully with your legs to perform a sideways jump over the raised object (using the momentum of your arms). After landing (no need to stand upright), restart the sequence from the squatting position and then jump back to the starting position.

Attention:
Keep your hands steady and shoulder-width apart when doing a burpee; do not let your back sag when in the plank position; bend your knees slightly on landing; do not let your knees collapse inwards; Adjust the box height to suit your fitness level (reduce jump height and speed if you become tired).

Lighten:
Move your legs forwards and backwards one at a time during the burpee instead of jumping; step over the box (step-over) instead of jumping over it; use a lower box to jump over; perform the burpee without the push-up.

Harden:
Extra weight; a taller object to jump over; a burpee with an extra push-up (without lying fully on your stomach).

Variation:
Frontal jumps onto and off the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

From a standing position, bend your legs, place your hands in front of your feet and jump backwards with both legs at the same time to get into a push-up position. Then jump back forwards with both legs to the starting position of the legs, perform a stretch jump from this crouching position (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again.

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

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

From a standing position, bend your legs and place your hands next to (in front of) your feet to assume the squat position. Support yourself with your hands and alternately move one leg backwards to reach the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, use both arms to push yourself back into the push-up position, then alternately move one leg back into the squat position. From this squatting position, perform a stretch jump (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again (change which leg is moved backwards or forwards first for each exercise).

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

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

Deep push-up position, hold position.

Attention:
No hollow back, elbows bent approx. 45° from upper body ("A" shape with arms), shoulders are fixed and pulled down towards hips.

Lighten:
Place knees on floor (feet in high position); lower upper body less (arms barely bent); support arms on raised surface.

Harden:
Additional weight (on the back); place legs on a raised surface; unstable surface for the arms and/or legs.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable surface)
1 raised surface Make the exercise easier or ► Make the exercise more difficult (position)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time).

Attention:
Head, torso, hips and knees practically 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); unstable base for the legs.

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

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), placing the hands or forearms on a balance ball.

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

Lighten:
Perform the exercise without the balancing hemisphere; knees on the floor.

Harden:
Additional weight (on the back); unstable base for the legs.

1 balance hemisphere

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

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), with the hands or forearms placed on a balance hemisphere and the feet in the sling trainer (adjust the sling trainer to the length of the centre of the lower leg - while standing; feet vertically under the attachment point).

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

Lighten:
Perform the exercise without the sling trainer and/or balance half-ball.

1 balance hemisphere
1 sling trainer

Push-up position: feet hip-width apart on the balance board, hands shoulder-width apart on the balance hemisphere; legs and torso form a straight line; actively engage your abdominal muscles and buttocks. From the push-up position, lower one arm at a time in a controlled manner into the forearm support position. Continue to stabilise your body, then lower one arm at a time back onto your palm and push yourself back up into the push-up position. Alternate the leading hand regularly.

Attention:
Keep your body as stable and straight as possible throughout the movement; do not rotate your hips sideways or raise and lower them excessively; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Perform the exercise without the balance board; use the balance hemisphere with the flat side facing downwards = an easier version.

Harden:
Extra weight (on the back); balance ball with the flat side facing upwards.

1 balance hemisphere
1 ball/balance cushion/balance board

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)

Push-up position: feet hip-width apart, hands shoulder-width apart on the balance ball; legs and torso form a straight line; actively tense your stomach and buttocks. From the push-up position, lower one arm at a time in a controlled manner into the forearm support position. Continue to stabilise your body, then lower one arm at a time back onto your palm and push yourself back up into the push-up position. Alternate the leading hand regularly.

Attention:
Keep your body as stable and straight as possible throughout the movement; do not rotate your hips sideways or raise and lower them too much; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Use the balance ball with the flat side facing downwards; rest your knees on the floor; perform the exercise without the balance ball.

Harden:
In the front plank position on the balance ball, perform additional shoulder taps; lift one foot slightly off the floor during the movement; use a balance board for the legs / add extra weight (on your back).

1 balance hemisphere

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

Lie on your back on the floor. Place your heels on a stable raised surface. Choose a surface that allows you to maintain a comfortable and controlled position. Your knees should be bent and your heels positioned approximately hip-width apart. You can either slightly curl your toes or keep them relaxed. Your arms should rest at your sides on the floor and can be pressed lightly into the surface for stability. Keep your head and shoulders relaxed on the floor. Actively engage your abdominal and gluteal muscles and stabilise your pelvis. From the supine position, actively press your heels into the surface. Lift the pelvis off the floor in a controlled manner. Gradually extend the hips until the thighs and upper body form an almost straight line. At the top of the movement, consciously tense the gluteal muscles. The pelvis remains straight and does not tilt to one side. Hold the top position briefly. Then slowly and controlled lower the pelvis back towards the floor. End the movement in a controlled manner just before or upon reaching the floor, without completely losing body tension. Then lift the pelvis upwards again by extending the hips.

Attention:
The hips are not stretched sufficiently; the pelvis is pushed too far upwards and the lower back is severely overextended; the movement originates mainly from the lower back rather than the hips; the knees collapse significantly inwards or splay outwards sharply; the pelvis tilts or rotates to one side during the movement; the heels lose contact with the floor; the movement is performed too quickly or with too much momentum; the head and neck are unnecessarily tensed; the feet or heels are so far away from the body that the position can no longer be maintained in a controlled manner.

Lighten:
Place your feet flat on the floor rather than on a raised surface; use a lower raised surface; after each repetition, briefly lower your pelvis completely to the floor; reduce the range of motion; hold the top position for a shorter time; press your arms more firmly into the floor for stabilisation.

Harden:
Place a weight plate or sandbag on your hips in a controlled manner; hold the top position for 2–3 seconds and consciously tense your glutes as much as possible; slow the downward movement over 3–4 seconds; perform the exercise on one leg; Place your heels on a medicine ball or another unstable surface; combine the additional weight with a slow downward movement; lift your arms off the floor or cross them in front of your chest to reduce support from your upper body.

1 medicine ball/helmet

1 weight disc/sandbag ► make the exercise more difficult (additional weight)

Stand upright with your feet about shoulder-width apart in front of a plyo box, a Swedish box, or a similar stable raised surface. Your feet should point forward as much as possible, and your weight should be evenly distributed. Keep your upper body upright, look straight ahead, and lightly engage your abdominal muscles. Your arms should hang loosely at your sides or be used to help maintain balance. Choose a distance from the raised surface that allows you to place your foot completely on it without leaning your upper body forward excessively. Place one foot completely and steadily on the raised surface, ensuring that both the ball of the foot and the heel are firmly supported. Gradually shift your body weight onto the standing leg. Press firmly into the surface with your entire foot and lift your body upward in a controlled manner. The knee of the rising leg remains stable during the movement and follows the direction of the toes. Next, place the second leg on the raised surface as well and briefly stabilize the upper position. Then lower yourself back down in a controlled manner on one leg and subsequently bring the second leg back down. Begin with the other leg for the next repetition. Throughout the entire movement, keep the upper body, pelvis, and leg axis as stable as possible.

Attention:
The foot is not placed fully on the step, and the heel hangs off the edge; the knee of the ascending leg turns significantly inward or veers sharply outward; the upper body leans sharply forward or to the side while stepping up; the lower leg pushes off the floor too forcefully, thereby relieving pressure on the actual working leg; when stepping up, the pelvis rotates or shifts noticeably to the side; the descent is too fast or uncontrolled; the heel of the supporting leg lifts significantly off the surface during the push-up; the chosen step is so high that the movement can only be performed with compensatory movements; choose only a height at which the entire foot can be placed securely and the movement can still be performed in a controlled and pain-free manner; especially when stepping down, actively slow down the movement and do not simply let yourself fall to the ground.

Lighten:
Use a lower plyo box or a lower Swedish box; reduce the range of motion by using a lower platform; if you have balance issues, lightly brace yourself against a wall, bar, or partner; start by performing the exercise slowly and holding a short pause at the top of the movement; perform the exercise without additional weight; start by doing several repetitions with the same leg and only then switch sides.

Harden:
Choose a higher elevation, provided that the setup remains stable; hold dumbbells or kettlebells in your hands; Use a weight vest or sandbag for additional weight; use an unstable surface; consciously slow the downward movement over 2–4 seconds; hold the top position for 2–3 seconds and stabilize your balance; lift the free leg at the top with a controlled knee lift without setting it down on the platform; perform the exercise on one leg in a more controlled manner by using the free leg for support as little as possible.

1 plyo box/swing box

2 dumbbells/kettlebells/1 medicine ball ► make the exercise more difficult (additional weight)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)
2 unstable surface ► make the exercise more challenging (unstable surface)