Great to do alone or with friends. Make sure that only 1 person is jumping at the same time. There is time to add to it if you want. The main ingredients for this training are: Fun, health & fitness. This is a tough work-out. If you don’t manage to make it, don’t force it and simply do something else.

Always begin with the warming up (approx. 2 minutes)

Do all of the exercises jumping approximately 20 cm high.

1. 1. Thrust forward once with your arm (1 x per jump) (4 x).
2. Thrust forward twice with your arm (2 x per jump) (4 x).
3. Combine the first two exercises. Begin by thrusting once per jump, followed by twice and back to once again (4 x ).
4. Rest for 30 seconds.
5. Make a swinging movement and then thrust forward once with your arm
   (1 x per jump) (6 x).
6. Thrust up obliquely (1 x per jump) (6 x).
7. Rest for 30 seconds.
8. Combine numbers 5 and 6 (6 x).
9. Thrust forward once with your arm (1 x per jump) (4 x).
10. Rest for 30 seconds.
11. Combine numbers 1, 5 and 6 (6 x).
12. Bring your knee up to hip height while jumping and kick forwards once quickly
    (1 x per jump) (4 x).
13. Combine number 1 and number 12 (6 x).
14. Bring your knee up to hip height while jumping and kick forwards twice quickly (1 x per jump) (4 x ).
15. Rest for 1 minute.
16. Thrust forward once with your arm (2 x per jump) (4 x).
17. Thrust forward once with your arm (1 x per jump) (4 x).
18. Rest for 1 minute.
19. Stretch your arms and legs and shake them loose as a cooling-down exercise for this work-out (approx. 1 minute).