Standing balance (single-leg stance with upper body leaning forwards and free leg stretched out in extension of the body), grasp the weight with outstretched arms in an overhand grip (arms pointing towards the floor), lower the upper body and simultaneously bring the free leg to the standing leg to then return to the starting position.

Attention:
Keep your back straight at all times (tense your core), distribute the weight over your entire foot.

Lighten:
Lower your upper body less; no additional weight.

Harden:
More weight.

Variation:
Grab the weight with one hand only.

1 dumbbell/kettlebell/weight disc/sandbag

Trainee: Lower legs on the top of the vaulting box, upper body hanging down along the vaulting box, arms folded across the chest or in front, upper body raised and lowered (torso bend).
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety); head is in a neutral position (no double chin).

Lighten:
Arms resting against the side of the body.

Harden:
Arms bent next to the head or even held high; additional weight (hold on to the chest).

1 vaulting box

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

Lying on your back, arms bent (palms facing forwards), elbows supporting the slightly raised upper body (elbows at shoulder height), legs bent with heels on the floor, raise and lower the upper body by pushing the elbows backwards.

Attention:
Do not fully lower the upper body.

Lighten:
Lift your upper body less (push your elbows back less); only hold the position with your upper body slightly raised (without raising and lowering your upper body).

Harden:
Additional weight (on your chest).

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

Lie on your back, legs bent and the soles of your feet pressed against each other (knees pointing to the side), arms stretched out in extension of the body (overhead in a high position). Lift your upper body and at the same time bring your hands to your feet, then lower your upper body back to the starting position and move your arms above your head.

Attention:
Work from the torso if possible (not too much momentum/support from the arms); head in a neutral position (no double chin).

Lighten:
Arms provide additional support for lifting the upper body (momentum); change the position of the legs (bent, feet flat on the floor).

Harden:
Place the arms bent next to the head or folded across the chest.

Variant:
Change the distance between the feet and buttocks.

No material required

Exerciser: Lie on your back, legs slightly bent and heels up, hold the loops of the elastic bands with outstretched arms slightly above head height (hands together), raise your upper body and move your outstretched arms forwards and upwards towards your knees against the resistance of the elastic bands (torso bend).
Partner: Hold the gymnastics bar on the floor behind the exerciser.

Attention:
Keep tension on the elastic bands at all times (do not fully lower your upper body), head in a neutral position (no double chin).

Lighten:
Select less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Select stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Lie on your back, legs and feet bent, arms folded across your chest, raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Arms point forwards at an angle in front of the chest.

Harden:
Place arms at an angle next to the head (hands by the ears) or even hold them up; hold additional weight in front of the chest.

Variant:
Change the distance between the feet and buttocks.

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

Lying on your back, place your feet on an object (e.g. tyre, rucksack, helmet or sandbag) with your legs bent, arms crossed over your chest, raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 tyre (10 DM)/fighting rucksack/helmet/sandbag

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

Lying on your back, legs on the top of the Swedish box or bent against it, arms folded across your chest, raise your upper body and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

2 vaulting box elements (incl. upper section)
1 soft mat (small)

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

Sit on the exercise ball in a slightly reclined position, legs on the floor, arms folded across your chest, raise and lower your upper body.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; hold additional weight in front of your chest.

1 exercise ball

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

Lie on your back with your legs bent (heels touching the floor), your feet in the loops, hold the gymnastics bar with an overhand grip on your thighs (palms facing your body), slowly roll up your upper body, but only so far that your lower back (lumbar spine) is not lifted, lower your upper body back to the starting position.

Attention:
Never fully lower your upper body, always keep your shoulder blades slightly raised (constant tension) and your head in a neutral position (no double chin).

Lighten:
Select stronger elastic bands; roll up the elastic bands more.

Harden:
Select less strong elastic bands; roll up the elastic bands less.

Variant:
Hold the gymnastics bar with an underhand grip (palms facing upwards towards your face), roll your upper body up to the seat and straighten up (bend your elbows when straightening up).

1 gymnastic bar with elasticated straps

Supine position (head on the wall bars/tree), legs up, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the elastic band with your hands, lift your head and shoulders off the floor, stretch your arms to your knees (lift your upper body at the same time, release your shoulder blades from the floor) and return to the starting position.

Attention:
Curl the upper body (head starts first) and never lower the upper body completely (maintain tension).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
Pass both arms past the knees alternately to the left and right.

1 elasticated rubber band
1 wall bar/band

Lying on your back, bend your legs slightly and stand upright (feet flat on the floor). Now tense your core muscles and release your shoulders and upper back from the floor. Hold this position briefly and lower your upper body in a controlled manner. Do not lower the upper body completely to the starting position and maintain the tension in the abdomen at all times. The abdominal training device supports the movement.

Starting position:
- Supine position
- Legs bent, feet flat on the floor
- Hands gripping the bars

Finishing position:
- Shoulders and upper back completely released from the floor
- Hold the top position briefly

Attention:
Do not grip the abdominal muscle training device too tightly, it only has a supporting effect (at most, stretch out your hands and only touch the device with your outstretched fingers). Always keep your head in a neutral position on the pillow.

1 abdominal muscle training device

Back position, legs bent in a high position (approximately 90 degrees at the knee joint, lower legs parallel to the floor), hold the weight with both hands in front of the forehead, lift the upper body slightly (shoulder blades off the floor) and perform three small rocking movements with the torso (3 small crunches), lower the upper body back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too high (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Do not hold any additional weight in front of your forehead; lower your upper body completely.

Harden:
Add more weight.

1 weight disc

Lie on your back, legs and feet bent, arms bent next to your head (hands by your ears), raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Arms folded across the chest; arms pointing forwards diagonally upwards in front of the chest.

Harden:
Arms stretched backwards overhead in extension of the body (held high; work without momentum).

Variant:
Change the distance between the feet and buttocks.

No material required

Back position, legs and feet bent, arms outstretched in extension of the body (resting against the side of the torso), raise the upper body slightly (move arms parallel to the floor in the direction of the heels) and lower back to the starting position (lift shoulder blades off the floor).

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms outstretched in front of you (pointing upwards in front of your chest when lying on your back).

Harden:
Arms point diagonally forwards and are brought up to the knees when lifting the upper body.

Variant:
Change the distance between the feet and buttocks.

No material required

Supine position, legs bent, arms stretched out in front of you (pointing upwards in front of your chest in supine position), raise your upper body slightly so that your arms point diagonally forwards and lower back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely (constant tension); keep your head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or crossed on the chest.

Harden:
Hold your arms up; hold additional weight in your hands.

Variant:
Hold your legs up at an angle (90 degrees, lower legs parallel to the floor) - however, this basic position makes the exercise more difficult.

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

Back position, legs (slightly) bent, arms stretched out in extension of the body above the head (held high), raise the upper body slightly so that the arms point backwards at an angle and lower back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or folded across the chest.

Harden:
Hold additional weight in your hands.

Variant:
Legs bent and held high (90 degrees, lower legs parallel to the floor).

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

Back position with pistol on upper body, legs bent, raise and lower upper body.

Attention:
Do not lower upper body completely and do not raise it too far (constant tension), head in neutral position (no double chin).

Lighten:
Pistol at hip height.

Harden:
Pistol held high.

Variant:
Change the distance between the feet and buttocks.

1 pistol (neutralised)

Back position, legs bent, pistol held out in front of you with outstretched arms, raise and lower your upper body.

Attention:
Do not lower your upper body completely (constant tension).

Lighten:
Just hold the position (without raising and lowering the upper body).

Variant:
Legs bent in a high position (90 degrees, lower legs parallel to the floor).

1 pistol (neutralised)

Back position with the assault rifle on the upper body (barrel pointing to the side), raise and lower the upper body.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Assault rifle at hip height.

Harden:
Assault rifle held high.

Variant:
Change the distance of the feet to the buttocks.

1 assault rifle (neutralised)

Lying on your back, legs bent, feet hooked into the wall bars, arms crossed over your chest, raise and lower your upper body.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 wall bars
1 soft mat (small)

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

Sit with your legs up (legs pointing towards the wall bars/tree), upper body slightly tilted backwards, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the band with your hands, lower your upper body towards the floor (do not lay it down completely), move your arms from a vertical to an almost horizontal position (from holding them up to extending your upper body), raise your upper body back to the starting position with the support of the elastic band.

Attention:
Never fully lower your upper body (maintain tension).

Lighten:
Choose an elastic band with greater resistance.

Harden:
Choose an elastic band with less resistance.

1 elasticated rubber band
1 wall bar/tree

Back position with bent legs, hold the pistol with both hands at hip height (barrel pointing towards the feet), raise the upper body to the seat and at the same time hold the weapon at the ready (pistol at the ready; see sitting shooting position, shooting with spread legs with assault rifle), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
Lower your shoulders completely in the starting position; hold the pistol closer to your hips or in front of you.

Harden:
Hold the pistol closer to your head or even hold it up.

Variant:
Change the distance between your feet and buttocks.

1 Pistol

Back position with bent legs, assault rifle on the upper body (barrel pointing towards the feet), raise the upper body to the seat and at the same time bring the weapon to the firing position (firing position sitting with legs spread), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
In the starting position, lower your shoulders completely; hold the assault rifle closer to your hips (barrel pointing to the side).

Harden:
Hold the assault rifle closer to your head or even in a raised position.

1 assault rifle (neutralised)

Back position, legs bent, assault rifle with arms outstretched in front, raise and lower upper body.

Attention:
Do not lower upper body completely and do not raise it too far (constant tension), head in neutral position (no double chin).

Lighten:
Just hold the position with the upper body slightly raised (without raising and lowering the upper body); bring the assault rifle/arm to the hip.

Harden:
Hold the assault rifle/arm in a high stance.

Variant:
Change the distance between the feet and buttocks or bend the legs in a high stance.

1 assault rifle (neutralised)