Station: floor
- Choose an exercise according to your current lap (lap 1,2,3,4 or 5).
- To make exercises easier or harder, use the variations (↓ = easier and ↑ = harder).
- After completing the exercise, run on to the next station. If this is your 3rd station, end your workout at the start/finish-point or run to the next station in a new lap.
1. Squat (10 to 15 reps.)
- Stand in a shoulder-width standing position and stretch both arms backwards.
- Perform the squat while bringing the arms forward. Knees do not cross the line of the feet.
↓ Perform the squat less deeply.
↑ Interlace your hands behind your had.
2. Lateral lunge (10 to 15 reps.)
- Place your hands to the head in an upright position.
- Perform lunges alternately to the right and to the left. While performing the lunges to the side, bend your external knee. Keep the other leg extended and hold your seat far back. Keep your pelvis straight. The upper body remains facing forward.
↓ Put your hands on your hips.
↑ Perform lunges first on one side and then on the other side.
3. Lunge (10 to 15 reps.)
- Put yourself in an hip-width standing position and perform alternately forward lunges. Bend the front knee and bring the back knee just above the floor.
- After each lunge rotate your upper body to the front leg, then return to your starting position. The arms remain in a U-position.
↓ Omit the rotation to the front knee.
↑ Cross your arms behind your head.
4. Squat jump (10 to 15 reps.)
- From a hip-width stance, go into a squat position and bring your arms forward.
- Jump explosively upwards and stretch your arms backwards.
- Land gently and initiate the next jump.
↓ Take longer breaks between the jumps.
↑ Jump without pausing and merge your jumps.
5. Burpee (10 to 15 reps.)
- From a standing position, go into the squat position.
- Then get into the push-up position and get back into the squat position. Finish the movement with a stretch jump.
↓ Reduce your speed.
↑ Perform an additional push-up during the movement.
