LET'S GET STARTED!

Try this workout at home - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards. Do the exercises for 20 repetitions x 4 laps.

 

EXERCISE 1

 

Grab the dumbbells and lean forward to almost 90 degrees angle. Raise the dumbbells with bent arms and squeeze the shoulder blades together. Return back and repeat.

 

EXERCISE 2

 

Stand with your feet hip-width apart and the dumbbells up in a 90 degree angle. Go down in a squat with wide legs, knees pointing out. At the same go out with the dumbbells at your sides but still in a 90 degree angle. Return to startposition.

 

EXERCISE 3

 

Stand with the dumbbells straight up on straight arms. Lower the dumbbells simultaneously behind your head, and return back again. Do the exercise controlled and slowly - you should feel it in your triceps.

 

EXERCISE 4

 

Stand hip-width apart with the dumbbells along your sides. Go down in a squat and at the same time work the dumbbells in a bicepcurl. Return to start position.

 

EXERCISE 5

 

 Kettlebell swing - take a steady grip around the kettlebell and swing it back between your legs and then back up in front of you towards the ceiling. Make sure that you can control the exercise and start slow and not too high.

 

EXERCISE 6

 

Stand with your feet hip-width apart and grab the kettlebell with one hand. Pass the kettlebell in bewteen your legs and switch hands, the movement should be like the figure 8 around your legs.

 

EXERCISE 7

 

Stand hipwidth apart and grab the kettlebell with one hand, make the same swing movement as before but with just one hand at a time. Switch hands and repeat on the other side.

 

EXERCISE 8

 

Sit down on the mat and grab the kettlebell with both hands, hold on the sides of the handle. Raise your legs 90 degrees up in a boat position and then start to move the kettlebell back and forward over your abs.

 

EXERCISE 9

 

 

Place the mini band right over your knees. Now we should do jumping lunges, one foot forward and go down in a lunge, then jump staright up and switch to the other foot forward. 

 

EXERCISE 10

 

Place the mini band right over your knees. Start in squat position, straighten your right leg as you go up and at the same time stretch out your left leg to the side. Go back down and repeat on the other side.