From a standing position, bend your legs and place your hands next to (in front of) 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, use both arms to push yourself back into the push-up position and jump back into a squat. From this squatting position, straighten up completely back to standing (push your pelvis forwards, push your chest forwards, push your arms back slightly/press your shoulders back).

Lighten:
Lower intensity between the individual exercises.

Harden:
Additional weight.

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

Push-up position (high support, face/look down), bring one hand crosswise to the shoulder, then perform the same movement with the other hand. Then bend and stretch your arms in the push-up position (lower and raise your upper body) before touching both shoulders alternately again.

Attention:
In the push-up position, your head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach). During the push-up, do not arch your back and bend your elbows at an angle of approx. 45° from your upper body ("A" shape with your arms). The shoulders are fixed and pulled down towards the hips.

Lighten:
Just hold the basic position (push-up position); during the push-up, place your knees on the floor or lower your upper body less (barely bend your arms).

Harden:
Additional weight (on your back or arms); unstable surface.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

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 a squat position. From this position, push your legs off the floor to jump up (raise your arms horizontally as a swing). During the jump, pull your knees up towards your chest as far as possible (squat jump - bend your arms in front of your body, forearms parallel to the floor, elbows close to your body, palms facing downwards at approximately the level of your navel). Then land in a controlled manner (cushion the jump) to initiate the next repetition (prone position/lying down) by bending the legs.

Attention:
Keep your back straight when jumping up, cushion the landing, keep your whole foot firmly on the ground without bending your knees while your legs are in contact with the floor and keep your knees behind your toes. The palms of the hands touch the knees with every jump. No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; smaller/less intense jumps, knees pulled up less far; in the squat position, only jump backwards and back again with the legs (without prone position/push-up).

Harden:
Additional weight; soft surface.

2-4 weight cuffs/1 weight waistcoat ► making the exercise more difficult (additional weight)
1 soft mat small/large ► making the exercise more difficult (base)

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, jump backwards with both legs at the same time to get into 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 and jump back into a squat. From the squat position, perform a jump upwards (without raising your arms overhead; arms hanging down towards the floor) and land back in the starting position (standing). During the jump, alternate between bringing the left and right leg backwards (alternating jumps) in order to assume the lunge position twice (arms supported on the hips or one arm bent at chest height in the opposite direction to the standing leg and the other arm hanging down towards the floor). After the second jump, the free leg is moved to the supporting leg so that the upright standing position is assumed again and the exercise can be restarted.

Attention:
When performing the alternating jumps, always keep the front knee behind the tip of the foot and centred over the foot; the upper body should remain as stable as possible.

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body); integrate lunges backwards (no alternating jumps).

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 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 a 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 into the air (use the momentum of your arms). Then land in a controlled manner (cushion the jump; bend your knees), stretch your legs and straighten your upper body to get to a standing position. A half turn around your own body axis (180 degrees) before the next exercise ensures that not too much space is required so that you can land again at the original location/starting point.

Attention:
No hollow back in the push-up position (body tension); land as softly as possible on the floor (cushion the jump with your knees) and lower your buttocks backwards (do not move your knees forwards), maintain your balance with bent knees after each landing.

Lighten:
Lower intensity between each execution; less wide/intense jumps.

Harden:
Additional weight; wider/intense jumps; adjust the terrain (incline).

Variation:
Jump over an obstacle.

2-4 weight cuffs/1 weight waistcoat 2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)
1 bench/ball/hurdles/kettlebell/fighting backpack/helmet etc. ► Variation of the exercise (obstacle)

From a standing position, bend your legs, place your hands in front of your feet and hop backwards with both legs at the same time to get into the push-up position. In the push-up position (high support, face/look down), bend and stretch your arms twice (bring your chest to the floor). Then jump back forwards with both legs to the starting position of the legs. From the 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.

Attention:
Do not perform a 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); only assume the push-up position without bending or straightening the arms (do not perform push-ups) or integrate only one push-up instead of two.

Harden:
Additional weight.

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

Push-up position with your arms supported on an object (e.g. rucksack), 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), lift the object and hold it above your head with your arms outstretched, place the object on the floor and return to the push-up position to start the movement sequence again.

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. Cushion the landing with your feet.

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

Harden:
More weight/greater load.

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

1 combat rucksack/(medicine) ball

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

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)

High push-up position (support), 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); support arms on raised surface.

Harden:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs; hold a low push-up position.

Variant I:
Vary the position of the hands/arms (e.g.: wide, narrow, together).
Variant II:
Alternate touching the opposite shoulder with your hand.

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)

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)