Single exercises to train specific muscles.

Begin a Burpee in a standing position, then drop into a squat, with your hands on the ground, then kick your feet back while keeping your arms extended (push-up position, with your breast briefly touching the ground), then immediately return to a slight squat and end with a jump back to your starting position, with your hands touching behind the head. source Freeletics

See also Men's Health

1 burpee = 2 meter

Burpee 2 points Squat 1 point Jump 1 point (2 + 1 + 2) * 15 = 60

1 crunch = 1 meter

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Place your hands behind your head so your thumbs are behind your ears.

  • Don’t lace your fingers together.

  • Hold your elbows out to the sides but rounded slightly in.

  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

  • Gently pull your abdominals inward.

  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

  • Hold for a moment at the top of the movement and then lower slowly back down.

  • Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip.

  • Switch to lift the other knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

60 high knees in a row

Starting in the push-up position, with hands beneath the shoulder joints, place your foot beside the outside edge of your hand, then jump, and switch legs. Note that the jumping movement is performed with your body flat above the ground, so that the buttocks are not pulled higher than your shoulders. Source Freeletics

1 Mountain Climber = 1 meter

60 in a row

Forearm Plank / Low Plank

  1. Plant forearms directly under shoulders (slightly wider than shoulder width).

  2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

  3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

  4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

plank for 1 minute

plank for 2 minutes in a row

  1. The initial position: lie on your elbows and on your toes, maintain a straight bodyline;

  2. Keeping your core tight, lift your leg as high as you can while still maintaining a solid plank pose. Squeeze your glutes. Hold on for a second;

  3. Change your leg and repeat the movement.

Source Happy Body

  • Lie on the floor underneath a table or a bar
  • Overhand pullup: overhand grip (palms facing away from you)
  • Underhand pullup: underhand grip (palms facing to you)
  • Maintain your body in a straight line
  • Ideally your chest should touch the table/bar when you pull

Getting started: the perfect pullup

  1. Grip the bar with both hands, shoulder width apart, and your palms facing away from you.

  2. Hang with arms and elbows fully locked out.

  3. Pull yourself up, chin over the bar.

  4. Keep your back tight, relax your neck and bring your shoulders away from the ears. Engage your core throughout.

  5. Lower yourself slowly and controlled until your arms are fully extended and straight again.

Source Freeletics

A set of 3 pullups in a row.

A set of 5 pullups in a row.

A set of 10 pullups in a row.

A set of 15 pullups in a row.

A set of 20 pullups in a row.

A set of 25 pullups in a row.

A set of 30 pullups in a row.

A set of 35 pullups in a row.

A set of 40 pullups in a row.

A set of 45 pullups in a row.

A set of 50 pullups in a row.

A set of 55 pullups in a row.

A set of 60 pullups in a row.

Balance, coordination and power. With wall.

  • BASIC JUMP: Hop with both legs, one jump each time the rope passes. The speed version is a great cardio training.

  • SKIER (also known as Boxer step): side hops (left-right-left-right...etc.)

  • HIGH KNEES: alternate foot step jump with high knees

  • JACKS: like the Jumping Jack (feet in wide-narrow-wide-narrow... position)

  • CRISS-CROSS: basic jump with every second jump executed with the arms crossed. It's a great coordination exercise as well as upper body engagement.

  • SINGLE FOOT: Jumps on one foot.

  • DOUBLE UNDERS: Like the basic jump (= single unders), but at every jump the rope passes twice.

  • BACKWARDS JUMPING: One can do all jump rope exersices backwards. Great for improving coordination even further.

More range of motion than crunches to train lower abs.

The easier alternative to the Burpee in which you don't go down to the floor, but stay in the high plank.

  1. Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.

  2. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.

  3. Keep your arms straight and move your hands to your back until the fingertips touch each other.

  4. Move your hands back in front of your head.

Various excercises with TRX or rings.

Workout with a resistance band or tube as a warm-up or after a training session.

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