
Fitness-HotSpot
Welcome to your Fitness-HotSpot!
- Warm-Up: Take at least 5 minutes to warm up. Mobilise all major joints and run a lap at moderate pace.
- Choose a training circuit according to your fitness level (LOW-MEDIUM-HIGH).
- Complete the eight exercises in the following order. Read the instructions thoroughly. Stick to the specified activity and break times:
- LOW: stations 60 seconds each + station change / break 30 seconds each.
- MEDIUM: stations 45 seconds each + station change / break 45 seconds each.
- HIGH: stations 45 seconds each + station change / break 30 seconds each.
- Repeat the circuit 2 to 4 times (total activity time: 20 to 50 minutes).
- Take a break of 2 to 3 minutes after each round.
- 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
Exercise 1: Lunge with torso rotation (floor)
- Upright stand.
- 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.
- 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)
- Sit on the middle or highest level of the squat platform and lean your torso slightly backwards. Place your feet on the foot bar.
- Extend your arms infront of your body and fold your hands.
- 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 5: Australien pull-ups (parallel bars)
- Grab the highest bar more than shoulder width. Place your feet so far forward that your body leaning backwards (45°) forms a straight line.
- Pull your extended body up with your arms so that your chest almost touches the bar.
- Extend your arms and return to the starting position.
Exercise 6: Leg lift (incline bench)
- Get into the supine position on the incline bench. Your hands grab the bar and fix your body in this way.
- Raise your slightly bent legs until they are positioned perpendicular to the floor.
- 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)
- 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).
- Jump on the platform with both legs. Support the jump by explosively carrying your arms.
- Extend your body completely after landing.
- Descend gently from the platform and start over again.
MEDIUM
45 seconds activity - 45 seconds break
Exercise 2: Diagonal leg lift (wall bars)
- Hang on the wall bars with your back facing the wall. Bend your hips and knees to 90° each.
- 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)
- Get into the quadruped position. Release your left arm and right leg from the floor and bring them together. Bend your back.
- 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 5: Australian pull-ups (parallel bars)
- 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.
- Pull your extended body up with your arms so that your chest almost touches the bar.
- Extend your arms and return to the starting position.
Exercise 6: Crunch (incline bench)
- Get into the supine position on the incline bench. Fix your feet in the stirrups.
- 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)
- 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)
- Jump on the platform with both legs. Support the jump by explosively carrying your arms.
- Extend your body completely after landing.
- Descend gently from the platform and start the next jump.
HIGH
45 seconds activity - 45 seconds break
Exercise 1: Hanging ladder (hanging ladder)
- Grab the first bar of the hanging ladder with both hands.
- 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 3: Hip extension (squat-platform)
- Lie on the middle level of the squat platform in a prone position. Grab the bar with your hands. Your legs hang down bent.
- 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 7: Jumping up and down (squat-platform)
- 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).
- Jump on the platform with both legs. Support the jump by explosively carrying your arms.
- Extend your body completely after landing.
- Descend gently from the platform and start the next jump.
Information for your training
- Pay attention to your breathing. Do not hold your breath and avoid press breathing.
- If an exercise is too exhausting, take a short break and then continue with the exercise until the specified time is over.
- Drink enough.
- Only train at the Fitness-HotSpot if you feel healthy.
- Stop your training if you feel pain during an exercise.
- Pay attention to your personal 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.
- Do not use the location during thunderstorms!
- Use of the location is at your own risk an only permitted in sufficient daylight.
- Call 112 in case of an emergency.
- For the location of your emergency call, please refer to the respective information boards.
- The contact person in case of a demage can be found on the corresponding information boards.