SIDE PLANK ON THE BLACKROLL^®

STARTING POSITION

Place your left forearm on the BLACKROLL^® and come into a side plank position. Keep your shoulder above your elbow and your legs closed and extended. Make sure to form a straight line from your legs to your torso and not dropping your hip.

EXECUTION

Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

HURDLE STEP WITH THE BLACKROLL^®

STARTING POSITION

Start kneeling on the floor and place the BLACKROLL^® crosswise in front of your knees. Keep your torso upright and lace your fingers behind your head.

EXECUTION

Slowly raise the right knee off the floor and bring it forward over the BLACKROLL^®. Make yure to keep your hips tight, not moving laterally or dropping during the movement. Return the right leg over the roller on the floor and start with the left side. Do 10-15 reps of this exercise.

STANDING SCALE WITH THE BLACKROLL^®

STARTING POSITION

Hold the BLACKROLL^® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.

EXECUTION

Shift your bodys weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

KICK BACK ON ALL FORS WITH THE BLACKROLL^®

STARTING POSITION

Start on all fours. Place your knees on the BLACKROLL^®. Hands are underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION

Kick your right foot backwards and bring it up. Hold it straight, with your heel above your buttocks for 10s. Slowly release your right leg down coming back into the starting position. Repeat this exercise 10-15 times. Then switch sides.

FOREARM PLANK WITH THE BLACKROLL^®

STARTING POSITION

Place your forearms on the BLACKROLL^® and come into a forearm plank position. Place your feet on your toes, shoulderwidth apart and hold your body tight in one straight line.

EXECUTION

Keep your whole body tight. Make sure not to drop your hip. Hold this position 3x for 30-60 seconds. To make this exercise more difficult, slowly roll back and forth over the roller.

ASYNCHRON PUSH UP WITH THE BLACKROLL^®

STARTING POSITION

Place the BLACKROLL^® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL^® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL^® - VERSION 2

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL^®. Place your hands underneath your shoulders.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL^® - VERSION 1

STARTING POSITION

Hold the BLACKROLL^® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

ROLLING POWER PUSH UP ON BLACKROLL^®

STARTING POSITION

Start on all fours. Place your hands underneath your shoulders and your shins on the BLACKROLL^® just above your ankles.

EXECUTION

Extend both legs to the back, rolling over the BLACKROLL^®. At the same time, bend your elbows.

Bring your chest towards the floor and keep your whole body tensioned. Extend your ellbows again and pull your knees towards your chest. Repeat the exercise for 8-10 reps. Make sure that you keep your body tight and your elbows close to your trunk.

MOUNTAIN CLIMBER ON BLACKROLL^®

STARTING POSITION

Hold the BLACKROLL^® each side with one hand and come into a plank position. Place the BLACKROLL^® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.

EXECUTION

Move your right knee to your right elbow, keeping your whole body tight and in one straight line. Extend your right leg, plant it back on the floor and begin with your left leg. That's one rep. Do 10-15 reps.

CRUNCH ON THE BLACKROLL^®

STARTING POSITION

Lie faceup with the tips of your shoulderblades on the BLACKROLL^®. Plant your heels on the floor hip-width apart. Cross your hands in front of your chest and keep your head in a natural extension of the spine.

EXECUTION

Hyperextend your back as far as possible over the BLACKROLL^®. Activate your abs and slowly roll up your core, without losing contact with the BLACKROLL^®. Do 15 reps of this exercise.

REVERSE CRUNCH WITH THE BLACKROLL^® VERSION 1

STARTING POSITION

Lie faceup and place the BLACKROLL^® just above the pelvis underneath your back. Plant your heels hip-width apart with your feet flexed. Shoulders, head and arms rest on the floor.

EXECUTION

Draw both knees towards your chest, until you reach a 90° angle in both, your knees and your hip. Keep your abs tight and slowly lower your legs. Don't let your heels touch the floor. Draw the knees back up and repeat the exercise for 15 reps.

LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the front and bend your rear knee towards the floor. Hold this position vor 30s. Move back into starting position and switch sides.

SIDE LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the left and bend your left knee. Keep the right knee straight. Hold this position vor 30s. Move back into starting position and switch sides.

SIDE BEND WITH THE BOOSTER

STARTING POSITION

Start in a standing position with the feet wider than shoulder-width apart. Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER centered in one hand.

EXECUTION

Bend sideways and rest the free arm on the knee. Bring your Arm with the BOOSTER up above the head and towards the bended side. Hold this position for 30s.

DEEP SQUAT WITH BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Extend your arms almost straight over your head. Keep your shoulders pulling downwards.

EXECUTION

Bend your knees and come into a deep squat position. Hold this position for 30s.

SUMO WALK WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL^® RESIST BAND just below the chest around the torso and fasten it at a fixed point. Turn your back facing the fixed point and tension the BAND. Then stand straight with your feet shoulderwidth apart.

EXECUTION

Bend your knees and come into a deep squat position keeping your upper body upright. Hold the tension and walk in the deep squat against the resistance of the BAND to the front and in a semicircle to the left and right.

LUNGES WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL^® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn your back facing the fixed point and tension the BAND. Then stand straight with your feet shoulderwidth apart.

EXECUTION

Make a long step to the front and bend your rear knee towards the floor. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.

SIDE LINGES WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL^® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn sideways, your right side facing the fixed point and tension the BAND. Then stand straight with your feet shoulderwidth apart.

EXECUTION

Make a long step to the left and bend your left knee. Keep the right knee straight. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.

PLANK SIDE WALK WITH THE LOOP BAND

STARTING POSITION

Plave the BLACKROLL^® LOOP BAND around your feet, just above the ankles. Go into a plank position with your hands underneath your shoulders and your feet just so far apart, that the BAND is tensioned. .

EXECUTION

Keep your whole body tensioned and in one straight line. Alternately, step with your left arm and left foot out to the left side and make 10 steps in this manner. Then switch sides and step out to the right side.

LATERAL CRAWL WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL^® LOOP BAND around your arms, just above your elbows and come on all fours with your hands underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine and place your tiptoes on the floor.

EXECUTION

Lift your knees off the ground, up onto your hands and toes. Keeping your knees close to the ground, move to the right by stepping your right leg and your right hand out to the side. Follow with your left foot and left hand, without lowering your knees on the floor. In this manner, do 10-15 steps to the right and then switch to the left for 10-15 steps without lowering your knees.

ROLLING CRUNCH WITH THE GYMBALL

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL^® GYMBALL and your hands underneath your shoulders. Your fingertips point to the front.

EXECUTION

Keep your whole body tensioned and in one straight line. Pull your knees and the GYMBALL towards your chest keeping your abs tight. Slowly return to starting position. Do 10-15 reps.

PUSH UP WITH THE GYMBALL

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL^® GYMBALL and place your hands underneath your shoulders. Your fingertips point to the front.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

RUSSIAN TWIST WITH THE GYMBALL

STARTING POSITION

Lie with your shoulderblades on the BLACKROLL^® GYMBALL, your hip is off the GYMBALL. Plant your feet shoulderwidth apart on the ground. Raise your arms straight up and clasp your hands together.

EXECUTION

Activate your abs and, keep your hip up and slowly rotate your torso with your arms to the right until your arms are roughly parallel to the floor. Pause, then rotate back up and to the left. That's one rep. Do 10-15 reps.

FOREARM PLAN ON THE GYMBALL

STARTING POSITION

Place your forearms on the BLACKROLL^® GYMBALL and come into a forearm plank position. Place your feet on your toes, shoulderwidth apart and hold your body tight in one straight line.

EXECUTION

Keep your core tight and alternately lift one straight leg off the floor, squeezing your glutes. Repeat this exercise for 20 reps.

TRACK ROLLER WITH THE BLACKROLL^®

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL^®. Place your hands underneath your shoulders.

EXECUTION

Keep your whole body tensioned and in one straight line. Do little steps on the BLACKROLL^® rolling it in this manner towards your hands. Keep knees extended and push your buttocks up. Repeat the exercise for 8-10 reps.

SHORT PLANK WITH THE BLACKROLL^®

STARTING POSITION

Start on all fours. Your knees are underneath your hips, your hands underneath your shoulders. Place your toes on the BLACKROLL^®. Hold your head in a natural extension of the spine.

EXECUTION

Activate your abs and lift your knees off the floor. Hold this position 3x for 30-60 seconds.

REVERSE FOREARM PLANK WITH THE BLACKROLL^®

STARTING POSITION

Start lying on your back planting your heels on the BLACKROLL^®. Place your elbows below your shoulders propping you up.

AUSFÜRUNG

Lift your buttocks off the ground and push your hips up, until your body forms a straight line from legs to head. Actively squeeze your buttocks and hold this position 3x for 30-60 seconds.

DYNAMIC PLANK WITH THE BLACKROLL^®

STARTING POSITION

Hold the BLACKROLL^® each side with one hand and come into a plank position. Place the BLACKROLL^® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.

EXECUTION

Lift your straight left leg backwards as far as possible. Pause and release it back down. Then lift your right leg. That's one rep, do 10-15 reps.

SIDE PLANK WITH ABDUCTION ON THE BLACKROLL^®

STARTING POSITION

Place the BLACKROLL^® vertically on the floor. Lie onto your left side. Place your left foot on the BLACKROLL^® and your left elbow underneath your shoulder propping you up on your left forearm. Your right hand is on your right hip.

EXECUTION

Lift your hip off the ground and come into a side plank. Raise the straight upper, your right leg up. Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

SIDE PLANK WITH ADDUCTION ON THE BLACKROLL^®

STARTING POSITION

Place the BLACKROLL^® vertically on the floor. Lie onto your right side. Place your left foot on the BLACKROLL^® and your right elbow underneath your shoulder propping you up on your right forearm. Your left hand is on your left hip.

EXECUTION

Lift your hip off the ground and come into a side plank. Raise the straight lower, your right leg up crossing your left leg. Hold your whole body tight in one straight line. Slowly lower your rifht leg, without touching the floor and raise it back up. Repeat this exercise for 15 reps, Then switch sides.