Grunnleggende øvelser til hjemmetrening uten utstyr + stretching og oppvarming

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Stretching-rutine:

1. Hamstring stretch 30 sec

2. Squat sit w/movement 30 sec

3. Walk out+look up/in x 10 each

4. Down on chest (lift only shoulders

+ stretch arms) x 10

5. "Swin" x 5

6.Up on knees + walk back and

stretch up x 5

Shoulder taps

Hoppende knebøy

Ground to overhead

m/gjenstand

Glute bridge

Down ups

Utfall med strekk

Stand to squat

Worm walk

Jumping jacks

Høye kneløft

Rygghev

Mountain climbers

Sit-ups

Up, down

Burpees, 3 varianter

Push-ups, 3 varianter

Coassack squats

Knebøy

Planke, 4 varianter

Oppvarmning 1:

1.  30 sek lizard stretch på hver side

2. 15 x ving med vannflasker

3. 10 x cossack squats (5 hver side)

4. 10 x cycling abs

Gjenta 3 ganger

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Oppvarmning 2:

12 - 9 - 6 - 3:

Kang squat (good morning + squat)

Glute bridge with alternating legs

Dead bug

Monster walk with water bottles (each way)

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Oppvarmning 3, del 1:

30 sek shoulder twist each side

10 leg flow (5 each side)

6 windmill (3 each side)

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Gjenta 2 runder

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Oppvarmning 3, del 2:

15 m over head duck walk

15 m bear crawls forwards

15 m bear crawls backwards

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Gjenta 2 runder

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