Stand upright, hold an object (e.g. tyre or rucksack) in front of your body at chest height with your arms almost outstretched, lower and raise your arms (front lift).

Attention:
Tense your stomach, straight back, slightly bent knees.

Lighten:
Less weight/load; raise your arms less.

Harden:
More weight/greater load.

1 tyre (PUCH)/fighting rucksack/weight disc

1-2 PET bottles/1 helmet ► Make the exercise easier

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

Stand upright, arms extended downwards in front of the body with the dumbbells (or kettlebells) in your hands (hanging), the backs of your hands pointing forwards (overhand grip), raise your arms in the direction you are facing until they are horizontal (shoulder height, backs of hands pointing upwards) and lower them back to the starting position (front lift).

Attention:
Keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells/kettlebells

Stand upright, feet hip-width apart, knees slightly bent. With your back straight and your knees still slightly bent, grasp the weight in front of you. As you pick up the weight, swing it backwards through your spread legs until your forearms lightly touch your hips and then push your forearms forwards with your hips. It is important that the weight moves upwards with the swing of the pelvis (perform the movement slightly at the beginning/swing the ball forwards just a little, and as soon as you have memorised the movement, swing the weight a little further upwards).

Attention:
A hunched back is a bad posture. The weight moves upwards through the hip movement and not by raising the arms (loose shoulders, curl the shoulder girdle). The knees do not move forwards and the feet remain on the floor for the necessary stability (no standing on tiptoe).

Lighten:
Less weight.

Heavy:
Move the weight up to the height of the face. More weight.

Variant:
Hold the weight with one hand (train both sides = organisation requires twice the time).

1 sandbag/fighting backpack/kettlebell

Stand upright with your shoulders shoulder-width apart, arms stretched out in front of you, move your arms up and down in a staggered manner (crown and navel height).

Attention:
Always keep your arms almost fully extended and never lower than navel height.

Lighten:
Stretch your arms less/bend them slightly.

Harden:
Hold additional weight on your arms or in your hands.

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

Stand upright, hold the assault rifle at shoulder height with arms almost outstretched (one hand on the butt, the other on the hand guard), move your arms up and down alternately as you would steer a car (tilt the assault rifle to both sides).

Attention:
Tighten your stomach, straighten your back, stabilise your shoulders (push towards your hips).

Lighten:
Lift your arms less (lower shoulder height).

1 assault rifle (neutralised)

Stand upright with your feet shoulder-width apart, arms stretched out in front of you, move your arms up and down (elevation and depression) (up to the height of your crown or belly button) while holding an elasticated rubber band in your hands (the band is taut at the end positions of your arms).

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand shoulder-width apart, knees slightly bent, grasp one end of the rope with each hand (rope end pointing towards your body), move your arms up and down alternately.

Attention:
The more beautifully the rope swings, the better/cleaner the exercise is performed.
Tighten your stomach; fix your shoulders (press towards your hips).

Lighten:
Lower cadence/lower range of motion.

Harden:
Higher cadence/larger range of motion; perform the exercise standing on one leg or in a lunge (front leg at a right angle, knee not overhanging the tip of the foot, knee of the back leg almost on the floor). When performing the exercises in the one-legged stance or lunge, also change the standing leg.

Variant:
Integrate lunges on the left and right side, perform the exercise in a squat, squatting and kneeling position.

1 rope/rope
1 (lantern) pole/tree or tyre

Stand shoulder-width apart and hold the dumbbells (or kettlebells) with an overhand grip at thigh height (shoulders low). Now raise one arm almost straight up in front of your body until it is parallel to the floor at approximately chest height (back of hand pointing upwards). Then slowly lower the weight back down and perform the movement with the other arm.

Starting position:
- Stand shoulder-width apart, dumbbells in upper grip at thigh level
- Elbows are slightly bent (do not straighten arms)

Finishing position:
- Arm is extended straight forwards parallel to the floor
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards

Attention:
Do not work with momentum when lifting the weight (at best, stand with your back against a wall to prevent a swerving movement).

Variant:
Lift your arms at the same time.

2 dumbbells/kettlebells

Stand upright, hold an object (e.g. rucksack, weighted disc or tyre) with your arms almost outstretched in front of your body at chest height, move your arms up and down alternately like you would steer a car (tilt the object to either side).

Attention:
Tighten your stomach, straighten your back, stabilise your shoulders (push towards your hips).

Lighten:
Less weight/load; raise your arms less (lower chest height).

Harden:
More weight/greater load.

1 weight disc/(medicine) ball/fighting backpack/tyre (PUCH)

1 helmet/1-2 PET bottles (1.5) litres ► Make the exercise easier

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

Stand upright, hold the weight disc in front of your body at chest height with your arms almost outstretched, move your arms up and down alternately/oppositely as you would steer a car.

Attention:
Tighten your stomach, keep your back straight, stabilise your shoulders (push towards your hips).

Lighten:
Less weight; raise your arms less (lower chest height).

Harden:
More weight.

Variation:
Move both arms slightly up and down in parallel.

1 weight disc

Sit on your back on the flat bench in a negative position, i.e. pointing downwards at an angle (decline) (head closer to the floor than the legs). The arms are almost stretched out to the respective side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards (incline).

1 flat bench
2 dumbbells

Lie on your back on the long bench with your arms almost stretched out to your sides (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 long bench
2 dumbbells

Lie on your back on the flat bench (straight/flat position), arms pointing almost outstretched to either side (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
An incline bench or even a decline bench.

1 flat bench
2 dumbbells

Lie on your back on the floor (legs may be upright), arms almost stretched out to either side (upper arms practically resting on the floor, forearms pointing slightly upwards at an angle), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

2 dumbbells

Trainee: Lying on their back on the swing box (lengthways), legs bent, head resting on the end of the swing box, arms stretched horizontally upwards (held high), raise arms to the holding position (facing forwards) and return to the starting position.
Partner: Stand by the outstretched arms of the active participant, grasp their hands and hold against the movement.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). No hollow back.

Lighten:
Less resistance/pressure from your partner.

Harden:
More resistance/pressure from your partner; additional weight (hold in your hands).

1 vaulting box (2-3 elements incl. top)

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

Lie on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). The arms are almost stretched out to each side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined long bench (long bench attached to the vaulting box or wall bars), arms pointing almost straight out to the respective side (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined flat bench with your arms almost stretched out to your sides (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.

1 flat bench
2 dumbbells

Stand shoulder-width apart with knees slightly bent, upper body leaning forwards with a straight back, hold the gymnastics pole behind the body with arms outstretched (backs of hands pointing downwards), feet in the loops, move the gymnastics pole backwards and upwards to approximately shoulder height and back to the starting position with arms almost outstretched.

Attention:
The movement only takes place in the arms (upper body always remains stable), keep your back straight (tense your core), pull your shoulder blades back and down.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Prone position, arms slightly raised and stretched out in extension of the body, hold the pistol in both hands (lying position), raise the upper body (pistol) and legs simultaneously and lower back to the starting position.

Attention:
Do not lower the upper body completely.

Lighten:
Hold the starting position only (with raised legs).

1 pistol (neutralised)

Back position, legs and arms stretched out in extension of the body slightly raised from the floor, hold the pistol with both hands, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Hold the position only (without raising and lowering your arms and legs).

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, fold your body together so that your hands touch the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

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

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

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

Variation:
Lower your arms and fold your body from this position.

2-4 weight cuffs/2 weight balls/(medicine) balls/1 weight disc/dumbbell ► Make the exercise more difficult (additional weight)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, hold the pistol in both hands, fold your body so that the pistol touches the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

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

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

Variant:
Lower your arms in front of you and fold your body from this position.

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, hold the assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), fold your body so that the assault rifle touches the tips of your feet (or at least your shins) (raise your arms and legs upwards at the same time).

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

Lighten:
Lower your arms and legs completely after each execution (pause); raise your arms and legs less far.

Variant:
Lower your arms in front of you and fold your body from this position.

1 assault rifle (neutralised)

Lie on your back, arms and legs stretched out in line with your body and slightly raised. Raise your arms and legs at the same time, bend your legs (lower legs parallel to the floor) and clasp your knees/shins with your hands (form a "package"; knees at chest height and shoulders raised from the floor).

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

Lighten:
Lower your arms and legs completely after each exercise (pause).

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

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