Grunnleggende øvelser til hjemmetrening uten utstyr + stretching og oppvarming
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
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)
Oppvarmning 3, del 1:
30 sek shoulder twist each side
10 leg flow (5 each side)
6 windmill (3 each side)
Gjenta 2 runder
Oppvarmning 3, del 2:
15 m over head duck walk
15 m bear crawls forwards
15 m bear crawls backwards
Gjenta 2 runder