The two positions are changed at each round.

Position 1:
Skipping rope by jumping on the spot with both legs.

Position 2:
Holding a medicine ball with both hands in front of the chest in a stepping position (staggered stance). Push the ball to the ground with one arm (side can be varied) and catch it again with both hands. After each kick, shift position slightly without crossing your legs and then kick the ball towards the floor again.

1 skipping rope
1 medicine ball

Several groups of two line up in one or two rows (outward and return journey) and form one or two tunnels, so to speak. A distance of approx. 5 metres is maintained between the pairs. The rest of the participants line up in a column in front of the first group of two. The jumpers choose a swing direction and a rhythm together and then try to cross the tunnel. One swing direction is much easier. The aim is for the entire group to pass through the tunnel with/without intermediate jumps and, above all, without any interruptions/errors between the jumpers. The positions of the swimmers and runners are changed from time to time.

Per group of 2:
2-3 skipping ropes or 1 rope/rope

Two participants stretch a rope between them (holding the rope in their hands) and stand facing each other at a distance of approx. 3-4 metres. The participants try to pull their opponent over the centre line (or the opponent/the centre of the rope over a certain line). Whoever is pulled over the line first loses.

1 rope
2 marking cones/caps (optional) ►Field marking

Post set-up:
Mark the defined baseline (for the centre of the rope) using cones.

Lateral support on the (left) forearm (possibly on a wall for the correct straight position), free (right) arm supported on the hip or held upright, hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

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

Side support with the left forearm on the balance board. Raise your upper leg slightly off the floor (in extension of your body) and bend your lower leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep shoulder above elbow.

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Side support on the (right) forearm (possibly on a wall for the correct straight position), free (left) arm supported on the hip or held upright, hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

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

Side support with the right forearm on the balance board. Lift the top leg slightly off the floor (in extension of the body) and bend the bottom leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep shoulder above elbow.

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Progression I:
Side support on the left forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper right arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

Attention:
Keep body tension, do not let hips sag, back straight, forearm under shoulder (for both progressions).

Harden:
The further away the head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Progression I:
Side support on the right forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper left arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

Attention:
Keep body tension, do not let hips sag, back straight, forearm under shoulder (for both progressions).

Harden:
The further away the head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Side support on the left forearm (possibly on a wall for the correct straight position). Raise the top leg, extend the free arm in a high position (starfish) or support it on the hip and hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the right forearm (possibly on a wall for the correct straight position). Raise the top leg and stretch the free arm upwards (starfish) or support it on the hip and hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side plank on the left forearm, legs extended and stacked. Hold the anchored resistance band with the right arm. From a stable core position, pull the band toward the body in a controlled manner while maintaining the side plank.

Attention:
Head, torso, hips and legs form a straight line (pelvis stays level); left shoulder remains above the left elbow; during the pull, avoid any trunk rotation or hip drop; movement of the right arm should be slow and controlled.

Lighten:
Bend the lower (left) leg and support on the knee; reduce band tension or move closer to the anchor point; side plank without pulling (hold only).

Harden:
Lift the top leg while keeping it extended; use a stronger resistance band.

1 resistance band

1 wall bars

Side plank on the right forearm, legs extended and stacked. Hold the anchored resistance band with the left arm. From a stable core position, pull the band toward the body in a controlled manner while maintaining the side plank.

Attention:
Head, torso, hips and legs form a straight line (pelvis stays level). Right shoulder remains above the right elbow.
During the pull, avoid trunk rotation or hip drop. Movement of the left arm should be slow and controlled.

Lighten:
Bend the lower (right) leg and support on the knee; reduce band tension or move closer to the anchor point; side plank without pulling (hold only).

Harden:
Lift the top leg while keeping it extended; use a stronger resistance band.

1 resistance band

1 wall bars

Stand upright with your hips wide apart, hold the object high above your head and then tilt your upper body alternately to the left and right side.

Attention:
Do not lean your upper body forwards or backwards, no hollow back (tense your torso).

Lighten:
No additional weight; lean your upper body less to the side.

Harden:
Additional weight (e.g. place stones in the helmet or a combat backpack)

1 helmet/(medicine) ball

1 combat rucksack/tyre (PUCH)/3-4 stones ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart with your feet in the loops. The gymnastics pole is held on the shoulders behind the head and the upper body is tilted alternately to the left and right side.

Attention:
Do not lean your upper body forwards or backwards, no hollow back (tense torso).

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

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

1 gymnastic bar with elasticated straps

In the forearm support (the stretched legs and upper body practically form a line, the legs are supported on the tips of the toes and the upper body on the forearms, the forearms lie flat on the floor parallel to each other, the upper arms are vertical) tilt the upper body to the left or right side and return to the starting position.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or allow them to sag, tense your stomach).

Lighten:
Knees on the floor.

Harden:
A stable base for the legs and/or arms is possible.

1-2 balls/balance cushions/balance boards ► Make the exercise more difficult (unstable surface)

Lie on your stomach with your forehead resting on a folded sheet, feet shoulder-width apart, arms pointing to either side (T-position). From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing forward or downward). Keep your arms straight and hold the position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

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

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

Lie on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing to either side (T-position). From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing forward or downward). Keep your arms straight and hold the position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

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

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

Lie on your stomach with your forehead resting on a folded sheet, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position). From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing inwards at an angle). Keep your arms straight and hold the position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

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

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

Lie on your stomach with your upper body slightly raised, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to each side (W position). From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing inwards at an angle). Hold the position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

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

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

Stand upright with your feet shoulder-width apart, arms outstretched to the side (shoulder height), raise and lower your arms or perform circular movements with your arms (vary the range).

Attention:
Do not circle your arms below hip height or above head height (tension).

Lighten:
Just hold the position.

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 shoulder-width apart in the centre of the elastic band, with your upper body tilted far forward and your arms hanging down at the side of your body (shoulders set) Cross the elastic band and grasp one end with each hand, raise your arms sideways to approximately shoulder height and lower them back to the starting position.

Attention:
The upper body remains stable.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart in the centre of the elastic band with your arms hanging down at the side of your body (shoulders set). Grasp one end of the elastic band with each hand, stretch your arms sideways up to approximately shoulder height and lower them back to the starting position.

Attention:
Keep your shoulders stable (do not bring them towards your neck), do not hunch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

Variant:
Stepping position, step onto the centre of the elastic band with your front foot, cross the ends of the band and grasp them next to your body (palms facing upwards), arms bent and elbows resting against your body, raise your arms sideways to approximately shoulder height and lower them back to the starting position, keeping your shoulders stable.

1 elasticated rubber band

Stand upright shoulder-width apart, arms pointing downwards with the dumbbells (or kettlebells) in your hands (hanging), the backs of your hands pointing outwards (neutral grip), raise your arms (almost) straight sideways to shoulder height (backs of hands pointing upwards) and lower them back to the starting position (side raise).

Attention:
Have a straight back (possibly back against a wall), actively tense your torso. Back against a wall), actively tense your torso, do not let your arms sag completely (maintain tension).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Arms bent (approximately right angle at the elbow joint), with the backs of the hands pointing outwards/to the side, raise bent arms to shoulder height (backs of hands pointing upwards).

2 dumbbells/kettlebells

Stand with your feet shoulder-width apart (if necessary, also in a lunge with your legs slightly offset forwards and backwards) and hold the dumbbells in a neutral grip at thigh height (if necessary, replace dumbbells with kettlebells). The upper body is in a slight forward position. The arms are now simultaneously spread out to the side while the torso is held in the same position. The dumbbells/kettlebells are raised to shoulder height (max. eye level) before the weight is lowered to the starting position in a controlled manner.

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

Finishing position:
- Dumbbells/kettlebells raised sideways up to eye level (T-position)
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards

Variant:
The exercise can also be performed alternately, making sure that the body is kept straight and does not tilt to one side.

2 dumbbells/kettlebells