Fitness-HotSpot

Exercise 1: Lunge with torso rotation (floor)

1. Upright stand.
2. Take a step forward and bend your front knee. Bring the back knee just above the floor. Rotate your upper body to the front leg. Return to the starting position.
3. Perform this movement alternately with the right leg and left leg. Keep your hands in the U-position next to your head.

Exercise 2: Sitting torso rotation (squat-platform)

1. Sit on the middle or highest level of the squat platform and lean your torso slightly backwards. Place your feet on the foot bar.
2. Extend your arms infront of your body and fold your hands.
3. Rotate your upper body alternately to the right and to the left. Your extended arms follow the rotation and your hands touch the seat next to your body.

Exercise 3: Torso extension (wall bars)

1. Get in the prone position. Lift your torso and your arms at the same time. Keep your arms in the U-position. 
2. Extend your arms forward and touch the highest possible bar. Raise your legs at the same time. Return to starting position. Do not swing. 

Exercise 4: Push-up (parallel bars)

1. Get into the push-up postion. Grab the middle bar of the parallel bar more than shoulder width. Your torso and legs should form a line. 
2. Bend your arms until your chest touches the bar.
3. Extend your arms and return to the starting position.

Exercise 5: Australien pull-ups (parallel bars)

1. Grab the highest bar more than shoulder width. Place your feet so far forward that your body leaning backwards (45°) forms a straight line. 
2. Pull your extended body up with your arms so that your chest almost touches the bar.
3. Extend your arms and return to the starting position. 

Exercise 6: Leg lift (incline bench)

1. Get into the supine position on the incline bench. Your hands grab the bar and fix your body in this way.
2. Raise your slightly bent legs until they are positioned perpendicular to the floor.
3. Lower your legs again until they touch the incline bench. Be sure that you press your lumbar spine to the pad during the exercise.

Exercise 7: Jumping up and down (squat-platform)

1. Place yourself at a distance of 50 cm infront of the lowest level of the squat platform. Get into a crouched starting position (feet hip width apart and your knees centred above your feet).
2. Jump on the platform with both legs. Support the jump by explosively carrying your arms. 
3. Extend your body completely after landing.
4. Descend gently from the platform and start over again.

Exercise 8: Plank (floor)

1. Push yourself on your forearms from the quadruped stand. Place your elbows under your shoulders. Your torso and legs should form a line. 
2. Slowly lift your legs alternately. Keep your pelvis stable. Interrupt the exercise, if you can not hold the position.

Exercise 1: Mountain climbers (floor)

1. Get into the push-up position. 
2. Alternately pull your knees to your chest in a running or sprinting motion. Keep your torso stable, your back straight and your shoulders above your hands.

Exercise 2: Diagonal leg lift (wall bars)

1. Hang on the wall bars with your back facing the wall. Bend your hips and knees to 90° each. 
2. Move your knees by rotating the torso alternately to the right and to the left. Keep your knees up so they touch the wall during the rotation. Lower your legs in between.

Exercise 3: Arm and leg lift (floor)

1. Get into the quadruped position. Release your left arm and right leg from the floor and bring them together. Bend your back. 
2.  Extend your left arm forward and your right leg backwards. Make sure that your torso is stretched at the same time. Hold the stretch briefly and bring your arm and leg back together. Change the side after finishing the round. Make sure that you train each side the same amount. 

Exercise 4: Push-up (parallel bars)

1. Get into the push-up position. Grab the lowest bar more than shoulder width. Your torso and legs should form a line.
2. Bend your arms until your chest touches the bar. Stretch your arms and return to the starting position.

Exercise 5: Australian pull-ups (parallel bars)

1. Grab the middle level of the bar more than shoulder width. Place your feet so far forward that your body leaning backwards (45°) forms a straight line. 
2. Pull your extended body up with your arms so that your chest almost touches the bar.
3. Extend your arms and return to the starting position. 

Exercise 6: Crunch (incline bench)

1. Get into the supine position on the incline bench. Fix your feet in the stirrups. 
2. Roll your upper body alternately up to the lumbar spine and lower it again without resting it completely on the bench. Place your hands on your head and make sure that your hands do not pull your head upwards. 

Exercise 7: Jumping up and down (squat-platform)

1. Place yourself at a distance of 50 cm infront of the lowest squat platform. Get into a crouched starting position (feet hip width apart and your knees centred above your feet)
2. Jump on the platform with both legs. Support the jump by explosively carrying your arms. 
3. Extend your body completely after landing.
4. Descend gently from the platform and start the next jump. 

Exercise 8: Plank (squat-platform)

1. Place yourself with your forearms on the lowest squat platform. Place your elbows under your shoulders. Extend your legs far back.
2. Lift your legs alternately and keep your pelvis stable. 

Exercise 1: Hanging ladder (hanging ladder)

1. Grab the first bar of the hanging ladder with both hands.
2. With one hand grab the next bar in a lunging motion. Grab the next bar with the other hand also in a lunging motion. Grab the following bars alternately. Continue this way to the end, turn around and come back to the starting point.

Exercise 2: Windshield wiper (wall bars)

1. While lying on your back, grab the lowest bar. Raise your closed and slightly bent legs to the vertical position.
2. Rotate your legs alternately to the right and to the left to just above the floor without swinging. Keep your shoulders on the floor. 

Exercise 3: Hip extension (squat-platform)

1. Lie on the middle level of the squat platform in a prone position. Grab the bar with your hands. Your legs hang down bent.
2. Stretch your legs as far back as possible and return to the starting position. The more your pelvis overhangs at the back, the more strength you need.

Exercise 4: Push-up (parallel bars)

1. Get into the push-up position. Place your ankle joint or the back of your feet on the lowest or middle bar. Your torso and legs should form a line. 
2. Bend your arms and bring your chest to the floor. Stretch your arms and return to the starting position. 

Exercise 5: Pull-up (pull-up bar)

1. Grab the pull-up bar with the overhand grip more than shoulder-width.
2. Pull yourself up from a hanging position until your chin crosses the bar. Do not swing during the whole movement. 
3. Lower your body back down completely by extending your arms.

Exercise 6: Sit-up (squat-platform)

1. Lie supine on the lowest level of the squat platform. Fix your feet in the stirrups. Extend your arms backwards next to your head.
2. Raise your upper body and bring your extended arms infront of your torso. 
3. Return your upper body to the starting position.

Exercise 7: Jumping up and down (squat-platform)

1. Place yourself at a distance of 50 cm infront of the highest level of the squat platform. Get into a crouched starting position (feet hip width apart and your knees centred above your feet).
2. Jump on the platform with both legs. Support the jump by explosively carrying your arms. 
3. Extend your body completely after landing.
4. Descend gently from the platform and start the next jump. 

Exercise 8: Plank (incline bench)

1. Push yourself on your forearms from the quadruped position. Place your elbows under your shoulders and your feet on the incline bench. Your torso and legs should form a line.
2. Lift your legs alternately and keep your pelvis stable.