Stand upright shoulder-width apart, arms hanging beside the body, holding the weight (dumbbell or kettlebell) in the right hand, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front right) standing leg to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, simultaneously bend the arm with the weight in your hand for additional training of the upper body (arm flexors). While stretching the leg, also return the arm to the starting position.

1 dumbbell/kettlebell

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, one arm (left) hanging next to the body, the right arm bent and holding the weight in your hand (dumbbell, kettlebell or medicine ball) so that the weight is next to your head at ear level (place the medicine ball on your shoulder). At the same time, bend the (front right) standing leg to approximately a right angle in the knee joint, then straighten the front leg (right) and bring the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

1 dumbbell/kettlebell/medicine ball

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Lunge frontally towards the (rung) wall, the hands support the slightly forward leaning upper body at chest height on the wall, front (left) leg bent, the back (right) leg is placed on a slippery surface, push the free leg (right) as straight as possible backwards/push it out and lead it back forwards to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less wide extension of the free leg.

Harden:
Instable base for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (left) is slightly bent, the other (right) leg is placed on a slippery surface, lead/spread the free leg (right) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front) standing leg (right) to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot backwards and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and move the back leg forwards again to return to the starting position. Change sides (the free leg that is moved backwards) after each execution.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far backwards; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, bend the arms at the same time for additional training of the upper body (arm flexors). While stretching the leg, also return the arms to the starting position.

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, bring one foot back and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and bring the back leg forwards again to return to the starting position. Switch sides (the free leg that is moved backwards) after each exercise.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (right) is slightly bent, the other (left) leg is placed on a slippery surface, lead/spread the free leg (left) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

From an upright shoulder-width stance with the dumbbells held in the hanging arms, perform a lunge to the (left) side (leg outstretched, supporting leg bent). Then push off the bent leg to return to the starting position in the standing position.

Starting position:
- Stand shoulder-width apart
- Your back is straight
- Let your arms hang loosely, grasp the dumbbells in a neutral grip

Finishing position:
- Back remains straight
- Look straight ahead
- Leg to be trained is bent, the other leg is stretched out to the side
- Buttocks point backwards, do not bring the knee of the training leg forwards (does not protrude beyond toes)
- Keep the knee of the supporting leg centred over the foot, put weight on the whole foot
- Thigh of the bent leg is parallel to the floor
- Dumbbells (almost) touch the floor

2 dumbbells

Adjust the sling trainer to the length of the centre of the lower leg (when standing), stand on one leg (left) to the side of the attachment point, spread the closer (right) foot with the leg stretched out and fix it in the sling, bend and stretch the knee of the (left) standing leg (raise and lower the upper body).

Attention:
Do not allow the knee to move out to the side (keep it in line with the axis), move the buttocks backwards, not the knee forwards (the tip of the foot should not overhang the supporting leg).

Harden:
The further the supporting leg is to the side of the attachment point, the more challenging the exercise becomes.

1 sling trainer

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (left) is slightly bent, the other (right) leg is placed on a slippery surface, lead/spread the free leg (right) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

From an upright shoulder-width stance with the dumbbells held in the hanging arms, perform a lunge to the (right) side (leg outstretched, supporting leg bent). Then push off the bent leg to return to the starting position in the standing position.

Starting position:
- Stand shoulder-width apart
- Your back is straight
- Let your arms hang loosely, grasp the dumbbells in a neutral grip

Finishing position:
- Back remains straight
- Look straight ahead
- Leg to be trained is bent, the other leg is stretched out to the side
- Buttocks point backwards, do not bring the knee of the training leg forwards (does not protrude beyond toes)
- Keep the knee of the supporting leg centred over the foot, put weight on the whole foot
- Thigh of the bent leg is parallel to the floor
- Dumbbells (almost) touch the floor

2 dumbbells

Adjust the sling trainer to the length of the centre of the lower leg (when standing), stand on one leg (right) to the side of the attachment point, spread the nearer (left) foot with the leg stretched out and fix it in the sling, bend and stretch the knee of the (right) standing leg (raise and lower the upper body).

Attention:
Do not allow the knee to move out to the side (keep it in line with the axis), move the buttocks backwards, not the knee forwards (the tip of the foot should not overhang the supporting leg).

Harden:
The further the supporting leg is to the side of the attachment point, the more challenging the exercise becomes.

1 sling trainer

Standing lunge, lunge to the side in contact position with simultaneous bending of the legs and lowering of the upper body to move sideways and return to the standing position (movement as if you were ducking under a height limit). The next exercise is performed in the opposite direction so that you are back at the starting position.

Lighten:
Bend your knees less/barely lower your body.

Harden:
Bend your knees more/Centre of gravity very low.

1 Pistol

Standing lunge, lunge to the side in contact position with simultaneous bending of the legs and lowering of the upper body to move sideways and return to the standing position (movement as if you were ducking under a height limit). The next exercise is performed in the opposite direction so that you are back at the starting position.

Lighten:
Bend your knees less/barely lower your body.

Harden:
Bend your knees more/Centre of gravity very low.

1 assault rifle (neutralised)

Stand upright with hips wide apart, lunge to the side (leg outstretched, standing leg bent), lower your upper body and touch the floor with your hands on your bent standing leg, push off your bent leg to return to the starting position. Switch sides after each exercise.

Attention:
Keep your upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Bend the training leg less (lower your upper body less, rest your hands on your hips).

Harden:
Add weight (on the shoulders, with hanging arms or in a forward or upward position).

Variant:
Place carpet remnants/felt slippers/glides under the feet to slowly slide the respective leg to the side.

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)

2 carpet remnants/felt slippers/gliders ► variation of the exercise

Stand upright shoulder-width apart, feet in the loops, hold the gymnastics pole in front of the body with bent, parallel forearms (baby position), lunge to the side (leg stretched out, supporting leg bent), push off the bent leg to return to the starting position. Switch sides after each exercise.

Attention:
Keep your upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less; bend the training leg less (lower the upper body less).

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

1 gymnastic bar with elasticated straps

From an upright shoulder-width stance with the dumbbells held in the hanging arms, perform a lunge to the side (leg outstretched, supporting leg bent). Then push off the bent leg to return to the starting position in the standing position. Switch sides after each exercise.

Starting position:
- Stand shoulder-width apart
- Your back is straight
- Let your arms hang loosely, grasp the dumbbells in a neutral grip

Finishing position:
- Back remains straight
- Look straight ahead
- Leg to be trained is bent, the other leg is stretched out to the side
- Buttocks point backwards, do not bring the knee of the training leg forwards (does not protrude beyond toes)
- Keep the knee of the supporting leg centred over the foot, put weight on the whole foot
- Thigh of the bent leg is parallel to the floor
- Dumbbells (almost) touch the floor

2 dumbbells

Grab an object with both hands (approx. 10kg), arms hanging at your sides. Carry objects back and forth between two fanjons, moving with lunges (back knee just touching the floor).

Attention:
Keep your back straight, your pelvis stable with every step, keep your shoulders fixed (lower towards your hips).

Lighten:
Equipment approx. 5kg

Harden:
Equipment approx. 15kg

2 fanjons
Weight 10kg

Weight 5kg ► make the exercise easier
Weight 15kg ► make the exercise more difficult

Stand upright, arms supported on the hips, folded across the chest or in front, lunge forwards, bend the front (and back) leg to a right angle (back knee briefly touches the floor), push off the front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Keep an upright posture (tense torso), push your front knee outwards (do not tilt it inwards).

Lighten:
Lower your upper body less (greater angle at the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to a standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)

Stand upright, hold an object placed on your shoulder or neck (e.g. sandbag or rucksack) with your hands, lunge forwards, bend your front (and back) leg to a right angle (back knee briefly touches the floor), push off your front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Keep an upright posture (tense torso), push the front knee outwards (do not tilt inwards).

Lighten:
Less weight/load; lower the upper body less (greater angle in the knees).

Harden:
More weight/increased load.

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to the standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.

1 combat rucksack/sandbag (medium weight)

1 sandbag (light) ► make the exercise easier

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

Stand upright, place the barbell on your shoulder/neck or hold it in front of your chest and hold it with your hands more than shoulder-width apart. Lunge forwards, bend your front (and back) leg to a right angle (back knee practically on the floor), simultaneously straighten your arms and push the barbell upwards. Then bring the back leg forwards to perform another lunge (forwards movement). With each lunge, the weight is pushed upwards once (in the low lunge position, the arms are extended; in the upright single-leg position, the barbell is in the starting position).

Attention:
Always keep your front knee behind the tip of your foot and centred over your foot. Distribute your weight over the entire front foot. Keep an upright posture (no hollow back, tense torso), push your front knee outwards (do not tilt inwards).

Lighten:
Less weight/load; lower your upper body less (greater angle in the knees).

Harden:
More weight/greater load.

Variant I:
Attach a weight disc to both ends of the barbell with an elastic band. Due to the instability created by the swinging weight, the variation of the exercise also promotes sensorimotor skills and the exercise is significantly more challenging.
Variant II:
Push off the front leg to return to the standing position (no movement).

1 barbell

2 elastic bands and (small) weight discs ► variation of the exercise

Stand with your hips wide apart, hold the weight in front of your body, lunge forwards (approx. 60-90 cm), lower your hips to the floor until the back of your leg is parallel to the floor, bend your front leg to a right angle. From this position, the front lift is performed by raising the arms so that the weight is finally overhead. After a short pause in the lunge position with the arms held high, the front leg is pushed down to return to the standing position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Stand upright (tense torso), push the front knee outwards (do not tilt inwards).

Lighten:
Less or no additional weight; lower the upper body less (greater angle in the knees).

Harden:
More weight.

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to the standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.

1 medicine ball/weight disc/dumbbell

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright, arms stretched as far as possible in front, lunge forwards, bend the front (and back) leg to a right angle, rotate the upper body to the side of the front leg and back in the lunge position (look at the movement), push off the front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute weight over the entire foot. Stand upright (tense torso), push the front knee outwards (do not tilt inwards).

Lighten:
Lower the upper body less (greater angle in the knees).

Harden:
Additional weight (hold in hands).

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg back to the standing position, the back leg is brought forwards and the knee is bent (new lunge), creating continuous locomotion.

1 weight vest/weight disc/(medicine) ball/1-2 dumbbells ► make the exercise more difficult (additional weight)

When standing upright, hold an object (e.g. helmet or rucksack) at chest height with arms almost outstretched, lunge forwards, bend the front (and back) leg to a right angle (back knee briefly touches the floor), rotate the upper body/object to the side of the front leg and back in the lunge position (gaze accompanies the movement), push off the front leg to return to the standing position in the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Keep an upright posture (tense torso), push the front knee outwards (do not tilt inwards).

Lighten:
Less weight/load; lower the upper body less (greater angle in the knees).

Harden:
More weight/increased load.

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to the standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.

1 combat rucksack/weight plate/dumbbell

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

1 tyre (PUCH)weight vest/sandbag ► make the exercise more difficult (additional weight)