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Sprossenwand - Magazin im DTB

 

Welcome to your Fitness-HotSpot!

  • Warm-Up: Take at least 5 minutes to warm up. Mobilise all the large joints and run a lap at moderate pace.
  • Choose a circuit according to your fitness level (LOW-MEDIUM-HIGH)
  • Complete the eight exercises in the following order. Read the instructions thoroughly. Adhere to the activity times and break times: 
    • LOW: 60 seconds activity and 30 seconds break (per exercise)
    • MEDIUM: 45 seconds activity and 45 seconds break (per exercise)
    • HIGH: 45 seconds activity and 45 seconds break (per exercise)
  • Repeat the circuit 2 to 4 times (total activity time: 20 to 50 minutes) 
  • After each round take a break of 2 to 3 minutes
  • Cool down: After your workout, take 5 minutes for a short cool down. Run a lap at moderate pace. Gently stretch all the muscle groups you have used. Keep the stretches short and without pain.

LOW

60 seconds activity - 30 seconds break

lunge with torso rotation: (exercise 1)

  1. Take an upright stance.
  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

lunge + torso rotation | Bildquelle: Dedicated Sports/DTB

sitting torso rotation: (exercise 2)

  1. Sit on the highest 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.

sit + torso rotation | Bildquelle: Dedicated Sports/DTB

torso extension: (exercise 3)

  1. Get in the prone position. Lift your torso and your arms. 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.
  3. Return to starting position and do not use swing. 

torso extension | Bildquelle: Dedicated Sports/DTB

push-up: (exercise 4)

  1. Get into the push-up postion. Grab the highest 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.

push-up | Bildquelle: Dedicated Sports/DTB

australian pull-ups: (exercise 5)

  1. Grab the parallel 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. 

rowing movement | Bildquelle: Dedicated Sports/DTB

leg lift: (exercise 6)

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

leg lift | Bildquelle: Dedicated Sports/DTB

climbing up and down: (exercise 7)

  1. Place yourself at a distance of 50 cm infront of the lowest squat platform 
  2. Place one foot on the platform and shift your weight on this leg. Push yourself upwards using this leg. When doing this, bring the equilateral arm upwards. Extend your moved leg. 
  3. Bend this leg and return in the starting position.
  4. Lower your arm and change the side. 

mount and dismount | Bildquelle: Dedicated Sports/DTB

plank: (exercise 8)

  1. Brace yourself on your forearms from the quadruped position. 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 no longer hold the position. 

plank | Bildquelle: Dedicated Sports/DTB

MEDIUM

45 seconds activity - 45 seconds break

mountain climbers: (exercise 1)

  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.

mountain climbers | Bildquelle: Dedicated Sports/DTB

diagonal leg lift: (exercise 2)

  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 that they touch the wall during the rotation. In between lower your legs. 

diagonal leg lift | Bildquelle: Dedicated Sports/DTB

arm and leg lift: (exercise 3)

  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 also stretches at the same time. Hold the stretch briefly and bring your arm and leg back together again. Change the side only after finishing the round. Make sure that you train each side the same amount. 

arm and leg lift | Bildquelle: Dedicated Sports/DTB

push-up: (exercise 4) 

  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.

push-up | Bildquelle: Dedicated Sports/DTB

australian pull-ups: (exercise 5)

  1. Grab the high 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. 

 


rowing movement | Bildquelle: Dedicated Sports/DTB

crunch: (exercise 6)

  1. Get into the supine position on the incline bench. Fix your feet in the stirrups. 
  2. Roll your upper body in the direction of your feet. Then put your lower back back on the bench. Make sure that your entire back is not resting on the bench. Brace your hands on your head but make sure that your hands do not pull your head upwards. 

crunch | Bildquelle: Dedicated Sports/DTB

jumping up and down: (exercise 7) 

  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. 

jumping up and down | Bildquelle: Dedicated Sports/DTB

side plank: (exercise 8)

  1. Grap the lowest bar of the squat platform with an extended arm. Your feet lie on top of each other. Brace your upper arm at your hip. Your torso and legs should form a line.
  2. Hold this position.
  3. Change sides alternately in the circuit rounds. Make sure that you train both sides in the same amount.

side plank | Bildquelle: Dedicated Sports/DTB

HIGH

45 seconds activity - 45 seconds break

hanging ladder: (exercise 1)

  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.

proceed hand over hand | Bildquelle: Dedicated Sports/DTB

windshield wiper: (exercise 2)

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

windshield wiper | Bildquelle: Dedicated Sports/DTB

hip extension: (exercise 3)

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

     


hip extension | Bildquelle: Dedicated Sports/DTB

push-up: (exercise 4)

  1. Get into the push-up position. Place your ancle or the back of your both feet on the low 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. 

push-up | Bildquelle: Dedicated Sports/DTB

pull-up: (exercise 5)

  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 get any swing with your legs during the whole movement. 
  3. Lower your body back down completely by extending your arms.

pull-up | Bildquelle: Dedicated Sports/DTB

leg lift: (exercise 6)

  1. Brace yourself on the parallel bars. Bend your hips and knees to 90° each. Return to the starting position. Work without swinging and do not sway.

leg lift parallel bar | Bildquelle: Dedicated Sports/DTB

jumping up and down: (exercise 7)

  1. Place yourself at a distance of 50 cm infront of the high 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. 

jumping up and down | Bildquelle: Dedicated Sports/DTB

plank: (exercise 8)

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

plank | Bildquelle: Dedicated Sports/DTB

Information for your training

  • Watch your breathing. Don't hold your breath and avoid compressive breathing.
  • If an exercise is too exhausting, take a short break.
  • Drink enough.
  • Only use the trail if you feel healthy.
  • If you feel pain during an exercise, stop the training.
  • Pay attention to your training level and increase slowly.
  • Listen to your body and don't expect to much from yourself.

Instructions for use and safety

  • Use the location only as described in the instructions
  • Children under 14 years or under a height of 1,40 m may only use the location with expert supervision.
  • Use of the location is at your own risk an only permitted in sufficient daylight
  • Do not use the location during thunderstorms
  • The number to call in an emergency is 112
  • For the location of your emergency call, please refer to the respective information boards 
  • The contact person for demage can be also found on the corresponding information boards