In the push-up position, place an elasticated band between the arms (wrap the band around the wrists). From the high support position, alternately change the position of one hand (arms always extended) by moving the hand along the floor to the new position (the other hand continues to hold the other end of the band on the floor). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to the top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to the bottom right, then the same sequence with the left hand - or: hand right to the top right, hand left to the top left, hand right to the bottom right, hand left to the bottom left, hand left to the top left, hand right to the top right etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.

Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Starting position in four-foot stance.

1 mini-band

The sports leader moves together with the participants to the next location/post, from the hall to the terrain (to the fitness room) or vice versa (or the participants move independently). The shift can be regarded as recovery time (incl. drinking break).

Lunge forwards with your arms supported on your hips, folded across your chest or in front of you. Bend the front (and back) leg to approximately a right angle, then move the back leg forwards into a new lunge (assume the starting position on the other side). In this way, move forwards with continuous lunges (the back knee touches the floor briefly with each lunge).

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 fold 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).

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

Stand on one leg (left) on the tip of the foot with the supporting leg slightly bent and the upper body leaning slightly forwards. Jump forwards onto the same (left) leg, supporting your arms during the jump or placing them on your hips/supporting them.

Attention:
Do not put your heel down.

Lighten:
Less long/high jumps.

Harden:
Additional weight (on your back).

1-2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Stand on one leg (right) on the tip of the foot with the supporting leg slightly bent and the upper body leaning slightly forwards. Jump forwards onto the same (right) leg, supporting your arms during the jump or placing them on your hips/supporting them.

Attention:
Do not put your heel down.

Lighten:
Less long/high jumps.

Harden:
Additional weight (on your back).

1-2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Stand slightly staggered (front facing forwards) with an upright upper body and arms bent in front of the body (hands at chin height). Raise the back leg, bend it and push it out forwards (kicking movement) and, after stretching the leg as high as possible in the air, lower the free leg in front of the body. Then perform the next movement with the other (back) leg. The kicking movements create a continuous movement.

Lighten:
lift the free leg less.

Harden:
additional weight on the legs.

2 weight cuffs

Squat with your upper body upright and your arms bent and supported in front of your chest/on your hips. Alternate between moving your legs forwards and moving in this way.

Attention:
Keep your squat as low as possible.

Lighten:
Bend your legs less (higher basic position/squat).

Harden:
Additional weight (on the shoulders).

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

Turned sideways squat with your arms bent in front of your body (hands at chest height). Alternate between stretching one arm overhead (slightly crosswise, upward hook), stretching your legs at the same time and moving them forwards with each stroke/step (bring the back leg forwards) and then returning to the squat position.

Attention:
Bring your buttocks back, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times.

Lighten:
Do not lower your buttocks too low (larger angle in the knees), reduce the striking movement.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your arms or in your hands).

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

Stand upright, hip-width apart (starting position, then one leg always moving freely) and alternately raise and lower one knee to navel height in order to move. The arms swing along and support the movement (knee lift). The rhythm/intensity can be varied.

Attention:
Keep your upper body stable/upright, actively support the movement with your arms.

Lighten:
Lift your knees less high; perform more slowly (reduce rhythm/intensity).

Harden:
Lift your knees higher; perform quickly (increase rhythm/intensity); add weight to your legs (hold in your hands).

Variation:
Fold your arms behind your head, move your elbows crosswise towards your raised knee.

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

Shift forwards into a push-up position by moving your arms and legs.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor and raise your buttocks slightly.

Harden:
Add weight (on the back).

Variant I:
Shift sideways.
Variant II:
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)

Shift in forearm support by moving the forearms and legs. When moving the leg forwards, first bend it to the side (knee approximately at hip/belly button height). Try to keep the upper body as low as possible.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor, stretch your buttocks slightly upwards.

Harden:
Additional weight (on your back).

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

Push-up position (face down) with the arms slightly offset (place one hand further forwards). Alternately bend one leg and move it to the side of your body (knee to the elbow of the arm further back) in order to shift. Try to keep your upper body as low as possible.

Attention:
Do not sag (tighten your stomach).

Lighten:
Stretch your buttocks slightly upwards.

Harden:
Add weight (on your back).

Variant:
Lower your upper body at the same time as moving your leg forwards (push-up).

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

Squat/knee bend position with upper body upright (buttocks slightly higher than knees), arms supported on hips. Move forwards using lateral adjustment steps (left leg forwards to a very wide, deep squat position, right leg backwards to a hip-width squat position).

Attention:
Always keep your squat as low as possible.

Lighten:
Bend your legs less (higher basic position/squat).

Harden:
Additional weight (on the shoulders).

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

Squat/knee bend position with upper body upright (buttocks slightly higher than knees), arms supported on hips. Move forwards using lateral adjustment steps (right leg forwards to a very wide, deep squat position, left leg backwards to a hip-width squat position).

Attention:
Always keep your squat as low as possible.

Lighten:
Bend your legs less (higher basic position/squat).

Harden:
Additional weight (on the shoulders).

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

Cover a certain distance as quickly as possible/at a sprint.

No material required

Stand with your hips wide apart, legs slightly bent and arms supported on your hips. Move forwards by jumping off with both legs (double jumps).

Attention:
Knees always remain behind the toes, maintain balance with bent knees after each landing.

Lighten:
Bend the knees less (greater angle); jump less forwards.

Harden
Bend your knees more (smaller angle); arms in front; additional weight (on the shoulders/legs).

Variant:
Arms not propped up or in front, but actively support the jump with your arms (with momentum).

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

Crouching position with your arms between your legs (touching the floor). Jump forwards with both legs and back to the starting position.

Attention:
Keep your back straight, cushion the landing.

Lighten:
Less long/high jumps.

Harden:
Additional weight (on the shoulders).

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

Stand on one leg with the supporting leg slightly bent. Tilt your upper body forwards slightly and jump forwards to the side onto the other leg (alternating single-leg jumps). Keep your balance briefly before the next jump.

Attention:
Keep your knees stable and always behind the tips of your feet.

Lighten:
Bend your knees less (greater angle); jump less to the side/forward.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your legs, on your shoulders, in front of your chest or in your hands); bend your knees more (smaller angle).

2-4 weight cuffs/2 weight balls/dumbbells/1 weight vest/weight disc/sandbag/fighting rucksack ► Make the exercise more difficult (additional weight)

Cover a certain distance at a relaxed running pace/gait.

Variant:
Shake out your arms and legs at the same time.

No material required

Cover a certain distance at a relaxed running pace/gait, shaking out your arms and legs (loosening exercises).

No material required

Shift forwards in forearm support by moving the forearms and legs.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor, stretch your buttocks slightly upwards.

Harden:
Additional weight (on your back).

Variation:
Shift sideways.

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

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is directed towards the floor. Movement is in the direction of the legs.

Attention:
Knees are not lowered.

Harden:
Additional weight (on the back).

Variation:
Forwards, backwards and sideways shifts are possible.

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

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is directed towards the floor. Movement is in the direction of the arms.

Attention:
Knees are not lowered.

Harden:
Additional weight (on the back).

Variation:
Forwards, backwards and sideways shifts are possible.

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

Shift on all fours, arms almost fully extended, legs bent, chest facing upwards. The movement is in the direction of the arms.

Attention:
Do not lower the buttocks.

Lighten:
Buttocks closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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

Shift on all fours. The arms and legs are almost fully extended and the chest is pointing upwards. Movement is in the direction of the arms.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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