Stand, upper body upright and abdomen tensed, pistol held out in front with arms outstretched, lunge forwards, bend front (and back) leg to a right angle, push off front leg to return to standing position. On the next repetition, switch sides (bring the other leg forwards).

Attention:
Always keep the front knee behind the toe and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees).

Harden:
Jump off with the legs when lifting the upper body to change the leg position (dynamically switch from one front leg to the other in the jump).

Variant I:
With each lunge, the pistol is passed between the legs (change hands between the legs).
Variant II:
Instead of bringing the front leg back to the standing position, the back leg is brought forwards and the knee bent (new lunge), creating a continuous movement.

1 pistol (neutralised)

Stand, upper body upright and abdomen tensed, weapon held high or forward, lunge forwards, bend the front (and back) leg to approximately a right angle, push off the front leg to return to the starting position. On the next repetition, switch sides (bring the other leg forwards).

Attention:
Always keep the front knee behind the toe and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees).

Harden:
Jump off with the legs when lifting the upper body to change the leg position (dynamically switch from one front leg to the other in the jump).

Variant I:
With each lunge, the assault rifle is performed between the legs.
Variant II:
Instead of bringing the front leg back to the standing position, the back leg is brought forward and the knee is bent (new lunge), creating a continuous movement.

1 assault rifle (neutralised)

Standing, upper body upright and abdomen tensed, with arms hanging at the side of the body, grasp a weight (dumbbell or kettlebell) with both hands. Lunge forwards, bend the front (and back) leg to approximately a right angle (buttocks at knee height of the front leg, knee of the back leg almost touching the floor), then push off the front leg to return to the standing position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees); less or no weight.

Harden:
Additional weight.

Variation:
Weights with arms outstretched at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge)

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright, arms supported on the hips (or hanging), raise one leg (knee at hip height, 90 degree angle upper body to thigh and thigh to lower leg), maintain balance in a one-legged stance with knee in high position for a short time, take a big lunge forwards with the raised leg, bend the front (and back) leg to a right angle, push off the front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lift your knees less, lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or holding forwards or upwards).

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)

Lunge (left) with an upright upper body, front (left) leg bent (approximately right angle at the knee joint), back (right) leg almost fully extended, standing on tiptoe, feet in the loops, holding the gymnastics pole with your hands on your shoulders behind your head, move/rotate your upper body alternately from one side to the other (head accompanies the movement).

Attention:
The movement is only performed with the upper body, hips and knees point forwards during the entire movement. The front knee always remains behind the tip of the foot and centred over the foot. Lower your body in the centre (like a plumb line following the back knee, upper body remains upright, tighten your stomach).

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

Harden:
Choose stronger elastic bands, roll up the elastic bands more.

Variant:
To relieve pressure on the neck, the gymnastic stick can also be held in front of the body at sternum level (baby position).

1 gymnastic bar with elasticated straps

Lunge (right) with an upright upper body, front (right) leg bent (approximately right angle at the knee joint), back (left) leg almost fully extended, standing on tiptoe, feet in the loops, holding the gymnastics pole with your hands on your shoulders behind your head, move/rotate your upper body alternately from one side to the other (head accompanies the movement).

Attention:
The movement is only performed with the upper body, hips and knees point forwards during the entire movement. The front knee always remains behind the tip of the foot and centred over the foot. Lower your body in the centre (like a plumb line following the back knee, upper body remains upright, tighten your stomach).

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

Harden:
Choose stronger elastic bands, roll up the elastic bands more.

Variant:
To relieve pressure on the neck, the gymnastic stick can also be held in front of the body at sternum level (baby position).

1 gymnastic bar with elasticated straps

Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot (right) backwards and place it on the front foot, simultaneously bend the (front left) standing leg to approximately a right angle in the knee joint, then straighten the front leg (left) and move the back leg (right) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, bend the arms at the same time for additional training of the upper body (arm flexors). While stretching the leg, also return the arms to the starting position.

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, arms hanging beside the body, holding the weight (dumbbell or kettlebell) in the left hand, move one foot (right) backwards and place it on the front foot, simultaneously bend the (front left) standing leg to approximately a right angle in the knee joint, then straighten the front leg (left) and move the back leg (right) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, simultaneously bend the arm with the weight in your hand for additional training of the upper body (arm flexors). While stretching the leg, also return the arm to the starting position.

1 dumbbell/kettlebell

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, one arm (right) hanging beside the body, the left arm bent and holding the weight in your hand (dumbbell, kettlebell or medicine ball) so that the weight is next to your head at ear level (place the medicine ball on your shoulder). At the same time, bend the (front left) standing leg to approximately a right angle in the knee joint, then straighten the front leg (left) and bring the back leg (right) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

1 dumbbell/kettlebell/medicine ball

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Lunge frontally towards the (rung) wall, the hands support the slightly forward leaning upper body at chest height on the wall, front (right) leg bent, the back (left) leg is placed on a slippery surface, push the free leg (left) as straight as possible backwards/push it out and lead it back forwards to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less wide extension of the free leg.

Harden:
Instable base for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, place one foot (left) on a slippery surface, slowly move the free leg (left) back, simultaneously bend the front leg (right) to approximately a right angle at the knee joint, then bring the legs back together to the starting position for standing.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/less wide extension of the free leg.

Harden:
Additional weight (hold on the shoulders/in the hands); unstable base for the supporting leg.

1 carpet remnant/felt slipper/glider

1 weight vest/sandbag/barbell/2 dumbbells ► to make the exercise more difficult (additional weight)
1 ball/balance cushion ► to make the exercise more difficult (unstable surface)

Stand upright, feet shoulder-width apart, rest your arms on your hips or in front of you, move one foot (right) backwards and place it on the front foot, simultaneously bend the (front) standing leg (left) at the knee joint approximately at a right angle, then stretch the front leg (left) and move the back leg (right) forwards again to return to the starting position.

Attention:
The right, front knee always remains behind the toe and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far back.

Harden:
Additional weight (hold on shoulders/hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, place one foot (right) on a slippery surface, slowly move the free leg (right) back, simultaneously bend the front leg (left) to approximately a right angle at the knee joint, then bring the legs back together to the starting position for standing.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/less wide extension of the free leg.

Harden:
Additional weight (hold on the shoulders/in the hands); unstable base for the supporting leg.

1 carpet remnant/felt slipper/glider

1 weight vest/sandbag/barbell/2 dumbbells ► to make the exercise more difficult (additional weight)
1 ball/balance cushion ► to make the exercise more difficult (unstable surface)

Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front right) standing leg to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, bend the arms at the same time for additional training of the upper body (arm flexors). While stretching the leg, also return the arms to the starting position.

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, arms hanging beside the body, holding the weight (dumbbell or kettlebell) in the right hand, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front right) standing leg to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, simultaneously bend the arm with the weight in your hand for additional training of the upper body (arm flexors). While stretching the leg, also return the arm to the starting position.

1 dumbbell/kettlebell

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, one arm (left) hanging next to the body, the right arm bent and holding the weight in your hand (dumbbell, kettlebell or medicine ball) so that the weight is next to your head at ear level (place the medicine ball on your shoulder). At the same time, bend the (front right) standing leg to approximately a right angle in the knee joint, then straighten the front leg (right) and bring the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

1 dumbbell/kettlebell/medicine ball

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Lunge frontally towards the (rung) wall, the hands support the slightly forward leaning upper body at chest height on the wall, front (left) leg bent, the back (right) leg is placed on a slippery surface, push the free leg (right) as straight as possible backwards/push it out and lead it back forwards to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less wide extension of the free leg.

Harden:
Instable base for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (left) is slightly bent, the other (right) leg is placed on a slippery surface, lead/spread the free leg (right) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front) standing leg (right) to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)

Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot backwards and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and move the back leg forwards again to return to the starting position. Change sides (the free leg that is moved backwards) after each execution.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far backwards; hold less or no weight in the hands.

Harden:
More weight; additional weight.

Variation:
While bending the front leg, bend the arms at the same time for additional training of the upper body (arm flexors). While stretching the leg, also return the arms to the starting position.

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, bring one foot back and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and bring the back leg forwards again to return to the starting position. Switch sides (the free leg that is moved backwards) after each exercise.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (right) is slightly bent, the other (left) leg is placed on a slippery surface, lead/spread the free leg (left) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

From an upright shoulder-width stance with the dumbbells held in the hanging arms, perform a lunge to the (left) side (leg outstretched, supporting leg bent). Then push off the bent leg to return to the starting position in the standing position.

Starting position:
- Stand shoulder-width apart
- Your back is straight
- Let your arms hang loosely, grasp the dumbbells in a neutral grip

Finishing position:
- Back remains straight
- Look straight ahead
- Leg to be trained is bent, the other leg is stretched out to the side
- Buttocks point backwards, do not bring the knee of the training leg forwards (does not protrude beyond toes)
- Keep the knee of the supporting leg centred over the foot, put weight on the whole foot
- Thigh of the bent leg is parallel to the floor
- Dumbbells (almost) touch the floor

2 dumbbells

Adjust the sling trainer to the length of the centre of the lower leg (when standing), stand on one leg (left) to the side of the attachment point, spread the closer (right) foot with the leg stretched out and fix it in the sling, bend and stretch the knee of the (left) standing leg (raise and lower the upper body).

Attention:
Do not allow the knee to move out to the side (keep it in line with the axis), move the buttocks backwards, not the knee forwards (the tip of the foot should not overhang the supporting leg).

Harden:
The further the supporting leg is to the side of the attachment point, the more challenging the exercise becomes.

1 sling trainer

Stand to the side of the wall bars, hold on to the wall bars at chest height with the hand facing the wall bars, the leg facing the wall bars (left) is slightly bent, the other (right) leg is placed on a slippery surface, lead/spread the free leg (right) stretched out to the side as far as possible.

Attention:
Keep the upper body upright, keep the knee of the supporting leg centred over the foot, put weight on the whole foot.

Lighten:
Lower the side of the free leg.

Harden:
Do not hold on to the wall bars; unstable surface for the supporting leg.

1 wall bars/wall
1 carpet remnant/felt slipper/glider

1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)