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Running in place (fig. N)
Starting position
1 . Stand on the mat with the legs slightly clos-
er together than at hip width .
2 . Lightly rest your forearms on the exercise bar .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head
in extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push one foot into the mat and lift the
other off the mat .
9 . Switch feet whilst running in place .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Side to side jump (fig. O)
Starting position
1 . Stand on the mat with the legs slightly clos-
er together than at hip width .
2 . Lightly rest your forearms on the exercise
bar .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head
in extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push your feet into the mat and jump
to one side of the mat, keeping your legs
together .
9 . Jump to the other side of the mat, keeping
your legs together .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Stretching
Allow plenty of time to stretch after every work-
out . Below you will find some simple
warm-up exercises .
Each exercises should be performed 3 times
per side, for about 15-30 seconds .
Neck muscles
1 . Stand in a relaxed position . Use one hand
to first gently move your neck to the left,
then the right . This exercise will stretch the
side of your neck .
Arms and shoulders
1 . Stand up straight with your knees slightly
bent .
2 . Move your right arm behind your head until
the right hand is between your shoulder
blades .
3 . Grab your right elbow with your left hand
and pull back .
4 . Switch sides and repeat this exercise .
Leg muscles
1 . Stand up straight and raise one foot off
the ground .
2 . Rotate it slowly, first in one direction then
the other .
3 . After a while, switch feet .
Important: Be sure to keep your thighs
parallel to each other. Shift your pelvis
slightly forward, keeping your upper
body straight.
Use the QR-Code
You can view the exercise videos
on your Smartphone or tablet .
1 . Open the camera on your Smartphone or
tablet .
2 . Scan the displayed QR-Code on your
Smartphone or tablet .
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