Fitness

Lie on your front with your arms stretched out in front.

10–60 s10–60 seconds 5–50 reps5–50 repetitions

Stand with your knees slightly bent and your stomach lightly tensed.

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Stand tall and hold a backpack by its sides – or two everyday objects such as water bottles → Slowly lift…

20–90 s20–90 seconds 10–50 reps10–50 repetitions

Stand with your feet hip-width apart and your knees slightly bent.

20–90 s20–90 seconds 5–50 reps5–50 repetitions

Stand with your feet hip- to shoulder-width apart and hug a backpack or bag to your chest → Push your hips…

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Stand with your feet hip-width apart and your back to the wall, about one foot-length away from it.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Start on all fours and lift your knees slightly off the floor.

20–60 s20–60 seconds

Stand tall and stretch your arms straight out in front of you, palms up, fingers spread → Bend your arms…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Lie on your back with your hands resting lightly at your temples and lift your legs → Lift your shoulders…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Lie on your back, tighten your stomach, lift your shoulders off the floor and stretch your arms forwards →…

10–60 s10–60 seconds 10–50 reps10–50 repetitions

Jog on the spot and punch straight ahead with your fists at the same time, as if you were boxing.

20–60 s20–60 seconds 20–120 reps20–120 repetitions

Stand tall, as if a string were pulling the top of your head upwards.

30–60 s30–60 seconds 10–30 reps10–30 repetitions

Start standing with a jump straight up → Move into the push-up position and lower yourself in a controlled…

15–90 s15–90 seconds 4–30 reps4–30 repetitions

Start standing. Bend your knees, place your hands on the floor and jump your feet back into the push-up…

20–60 s20–60 seconds 1–20 reps1–20 repetitions

Jog on the spot, bringing your heels up to your bottom alternately as fast as you can.

20–60 s20–60 seconds 10–50 reps10–50 repetitions

Stand up straight, holding on to a wall or the back of a chair if needed → Rise up onto your tiptoes → Lower…

20–60 s20–60 seconds 5–20 reps5–20 repetitions

Stand upright, holding an object → Lunge forwards, throwing the object up and catching it again → Return to…

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Stand with your feet hip-width apart, holding an object → Take a big step to the side and bend that knee…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Squats with a twist: stand with your feet hip- to shoulder-width apart, holding an object (e.g.

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Sit on the floor with your feet flat and your hands on the floor behind you (crab sit) → Lift your hips…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Sit on the floor with your feet flat.

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Lie on your back with your arms bent and your fingertips touching the sides of the back of your head → Bring…

20–60 s20–60 seconds

Start in the push-up position with your hands close together under your chest: thumbs and index fingers form…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Get on all fours: hands under your shoulders, knees under your hips → Kick one leg straight back…

20–60 s20–60 seconds 6–60 reps6–60 repetitions

Lie on your back with your hands beside or under your bottom.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Stand tall and kick straight forwards, alternating legs → First lift your knee, then extend your foot: the…

20–60 s20–60 seconds 6–100 reps6–100 repetitions

Lie on your back with your feet flat on the floor, shoulder-width apart, knees bent → Lift your hips until…

20–60 s20–60 seconds

Lie on your back with your feet flat on the floor, shoulder-width apart, knees bent → Lift your hips → Now…

10–80 s10–80 seconds 6–60 reps6–60 repetitions

Stand tall with your feet shoulder-width apart and your arms stretched up → Bend your left leg and touch the…

10–60 s10–60 seconds 10–60 reps10–60 repetitions

Lie on your back with your feet flat on the floor and your arms long beside your body → Lift your head and…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Run on the spot, pulling your knees up alternately left and right, as high and as fast as you can.

20–60 s20–60 seconds 10–40 reps10–40 repetitions

Start on all fours with your hands shoulder-width apart.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand with your knees slightly bent.

20–60 s20–60 seconds 4–30 reps4–30 repetitions

Go down into a squat → Jump up explosively, stretching your arms as high as you can → Land softly and go…

20–60 s20–60 seconds

Stand upright → Jump and spread your arms and legs out to the sides → Jump back to the start position.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Start in a lunge with both knees bent → Jump up powerfully and switch legs in the air → Land softly in a…

20–120 s20–120 seconds 4–20 reps4–20 repetitions

Lie on your back with your hands beside or under your bottom → Raise your straight legs as far as you can →…

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Put one foot on a towel (or wear slippery socks on a smooth floor) → From standing with your feet hip-width…

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Sit with your legs straight out in front of you and your hands on the floor behind your bottom → Lift your…

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Start sitting with your legs straight out in front → Support yourself on one hand at your side and lift your…

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Stand in a lunge → Lower your back knee towards the floor → Come up and drive your back knee forwards to…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

From standing, take a big step forward with your right leg → Bend both knees until your back knee is just…

20–60 s20–60 seconds 4–40 reps4–40 repetitions

Lie on your front with your arms stretched forwards.

20–120 s20–120 seconds 10–100 reps10–100 repetitions

From the push-up position, pull your knees towards your chest alternately, as if you were climbing a mountain.

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Stand tall with your fists in front of your face → Punch straight up, alternating left and right.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Get on all fours and lift both knees a few centimetres off the floor.

30–90 s30–90 seconds 5–30 reps5–30 repetitions

Lie on your front with your elbows under your shoulders → Lift your body and hold it in a straight line…

20–60 s20–60 seconds

Get into the push-up position with your hands under your shoulders → Jump both feet apart and land with your…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Lie on your front and press your toes into the floor → Lift your upper body slightly, keeping your gaze on…

20–60 s20–60 seconds 10–40 reps10–40 repetitions

Start in the push-up position with your hands under your shoulders → Lower your body → Straighten your arms…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Get on all fours: hands under your shoulders, knees under your hips → Lift your knees slightly off the floor…

20–60 s20–60 seconds

Start in a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Sit with your legs straight and support yourself on straight arms behind your body → Lift your hips and make…

20–80 s20–80 seconds

Stand with your feet shoulder-width apart → Take a big step back with your right leg until your knee almost…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Sit with your legs straight and your hands on the floor behind your bottom → Lift your hips until your body…

10–60 s10–60 seconds 8–30 reps8–30 repetitions

Start in a reverse plank (hands behind your body, hips high) → Turn over sideways in a controlled way into a…

10–60 s10–60 seconds 4–30 reps4–30 repetitions

Sit upright on the floor with your legs and toes pointed and your hands on the floor beside your thighs →…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Sit on the floor with your feet wider than hip-width apart and your knees bent at a right angle.

20–120 s20–120 seconds 6–40 reps6–40 repetitions

Get into the push-up position – on the floor or, easier, with your hands on a wall or a sturdy table → Tap…

20–60 s20–60 seconds 2–40 reps2–40 repetitions

Get on all fours and lift your knees just off the floor → Move sideways, placing hand and foot at the same…

20–60 s20–60 seconds

Get into a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Stand tall and kick to the side, alternating legs → First lift your knee to the right height, then extend…

20–60 s20–60 seconds 6–40 reps6–40 repetitions

Get into a forearm side plank: elbow under your shoulder, hips up → Pull your top knee in and kick the leg…

20–60 s20–60 seconds 4–20 reps4–20 repetitions

Get into a forearm side plank (elbow under your shoulder) and push your hips away from the floor → From this…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Lie stretched out on your side with your head resting on your lower arm → Lift your straight top leg as high…

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand on one leg and lift the other to a right angle (hold on to the back of a chair if needed) → Swing the…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Lie on your back, knees bent, feet flat on the floor, arms crossed over your chest → Lift your upper body up…

20–60 s20–60 seconds 3–20 reps3–20 repetitions

Jump on the spot like a cross-country skier – similar to jumping jacks, but forwards and back: one leg jumps…

20–90 s20–90 seconds 10–60 reps10–60 repetitions

Jump over a rope that you swing with both hands – a great exercise for stamina and coordination.

20–60 s20–60 seconds

Do a squat → As you come up, kick forwards with one leg, alternating left and right → Keep enough distance…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand with your feet hip- to shoulder-width apart and tighten your stomach → Bend your hips and knees as if…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand tall, holding on to the back of a chair or a wall if needed → Lift one straight leg out to the side as…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Bend forward and put your hands on the floor in front of your feet, keeping your legs straight → Hop…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Start in a high plank (push-up position) → Walk your hands forwards step by step, letting your straight legs…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Stand with one foot slightly in front of the other, fists in front of your chin → Punch straight forwards…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Lie on your front → Stretch your arms forwards → Lift your arms and legs at the same time, keeping your gaze…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Start standing with your feet hip-width apart.

10–90 s10–90 seconds 5–30 reps5–30 repetitions

Lying on your back, lift your arms and legs off the floor; your knees can bend.

30–90 s30–90 seconds

Stand tall with your knees slightly bent and your fists in front of your chin → Punch upwards from below…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Start in a forearm plank → Push up one arm at a time into the push-up position → Lower yourself one arm at a…

20–90 s20–90 seconds 5–40 reps5–40 repetitions

Stand with your feet hip-width apart and lean your straight back against a wall → Slide down until your…

30–60 s30–60 seconds

Lean your back against a wall and slide down until your knees are bent at about a right angle – easier: not…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Stand with your back against a wall, feet about one foot-length in front of it.

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Start in a lunge, left leg in front, arms stretched up long.

20–60 s20–60 seconds 4–30 reps4–30 repetitions

Get into the push-up position – easier: on all fours → Hands directly under your shoulders, elbows straight…

20–60 s20–60 seconds 2–20 reps2–20 repetitions