This is a constantly groing collection of all the exercises we did in the trainjoy trainings.
Alternate between pushup and shoulder stand.
Start in pushup position, jump with the legs forward, let yourself roll backwards and push your legs in the air for a shoulder stand. The same in the other direction.
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- observation break
- short relax award
- as long as the technique is fine
Animal walk
Variant 1:
Walk on all fours in animal walk and do a roll every time it gets strenuous. Do this forward and backward. Feel dizziness, hear your heart beat!
If the floor is wet, you can also do a 360° jump
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The same can be done with monkey walks and sideway rolls
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Variant 2: long distance, without interruption
- Three Bodies
- Posture of least effort
- Take balance with you
- Fully aware walking
- Surrender
- Observation Break
- Paradox Break
- Start slow, keep going
- Exhaust to be exhausted
Hill Animal walk
Walk up the hill on all fours. This is hard! A long monotonous workload. Keep attention to your body, keep curiosity, find a rhythm that keeps you going. Don’t forget you are your friend, so stay friendly to yourself ;).
- As long as you are open
- Surrender
- Keep Mindfulness
- Observation Break
- Start Slow, keep going
- Exhaust to be exhausted
Hill Running
Relaxed Sprints
On a flat lawn, do a ~80% Sprint for about 60-80m (you should just start feeling your legs get tired). Focus on good technique, active foot placement.
Walk or slowly jog back to the starting point.
Variant 1: Do 5-10 pushups before start.
Variant 2: Before start, lie on the ground with eyes closes. Somebody else gives a start signal (e.g. a clap). Jump up and run as soon as the signal comes.
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Hold on trees
Just try to hold on a tree trunk. Play with different techniques, feet parallel, toes showing to the outside, hugging the tree with the legs, hugging the tree with the arms,…
Variant 1: One partner holds on a tree, when he has to get down, the other gets up. Try to keep alternating.
Rope climbing
Try to come up a rope hanging from a tree or beam.
Variant 1: climb with arms only, legs stretched forward.
Variant 2: have the rope between your legs for friction to use your legs too.
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Variant 3: wind the rope around one foot and step onto it with the other foot to have a save spot to stand on.
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Rope traversing
Try to move on a horizontal rope spanned between two trees.
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Intuitive running
Run through the forest, balance on fallen trees, jump over rocks.
Tree-loving.
Climb every tree in an alley. If one is too easy, try different ways get up the tree.
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Long distance Lunges
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Follow-me
Variant 1: Slow Follow me. One person moves over and under railings, under cycle stands, through funny architecture – the others follow. Concentrate on slow and fluid motion.
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Variant 2: Fast Follow me run. One person runs a lane through the forest and over fallen trees and benches, jumps over rocks. The others follow, in their own technique.
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Play with obstacles
Try to find ways to move over and under railings, walls etc. Either one at a time or more in a row. Start slow, get used to the slippery wood. Keep moving! Repeat the “same” technique several times, try to get it more fluid. Make them your “comfort zone”. Either variate them or find new ways to jump or climb or slip over and under it.
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Balancing:
Walk on the beams of the playground, get used to the slippery wood. When comfortable, make lunges or squats on the beams. Keep balancing for quite a while.
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Hindu Pushups
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Coldwater bathing
Put at least your bare feet into the water, more if you want. Try to be fully aware with what you feel (outside and inside) while doing it. Try to become aware of the thoughts that come with that. Just play with it, no pushing.
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Three Bodies
- Stand, close your eyes. Feel your body. Try to forget the outline of your body, focus just on the raw sensations, which are very unequally distributed and don’t necessarily care about your physical boundaries.
Next try to imagine the feelings of your body, when you walk. You have now two felt bodies – the real feelings and the imagined ones – and the physical one, which makes three.
Next start with to imagine the feelings of your body in the exact same position it is at the moment. So the “two bodies” match. - “Move” the imaginary body slowly and let the physical body follow. Observe your real feelings
- Take the previous exercise further to walking, then to running.
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Apnoe exercise
Breathe 30 times into the belly, slowly and deeply. (Its similar to the Wim Hof method, but slower and just into the belly. Although the Wim Hof breathing gives a greater feel, I prefer to train the divers breathe, because I do not risk getting unconscious.).
After the last time breathe out and just sit there and wait what happens, without force.
Repeat this immediately afterwards. This time, after the last time, breathe out, stand up and walk slowly and quietly, fully observing all your feelings.
Repeat again, this time with pushups.
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Balance
- Balance walk: just walk on the bars or beams.
- Balance lunges: walk on the beams. Make a lunge on every third step.
- Balance squats: walk on the beams. On every third step, turn to the side and make a squat, alternating left and right.
- Catwalk: Go on all fours on the beams. Try to balance on all fours.
Climb around bridge
This assumes we are at a playground with a rope bridge.Climb around the playground rope bridge in both directions.
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Get over wall
Find a wall, between hip and shoulder height. Get over it. In your own technique: Jump, climb or try combinations. Again and again, don’t stop for too long. Be careful if it is wet!
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Kettlebell swings
A classic! Focus on good technique, find a rhythm.
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