Mini band | Resistance bands | Rubber bands - simple and versatile resistance training tools. great for stretching, strength training, muscle toning, flexibility, stability and rehabilitation. Exercises for your legs are endless but don'r forget that these bands are also great for upper body exercises. 

Floor Slider - Engage your core and strengthen your spine while practising a wide variety of different slider exercises. Made with premium quality materials, this flexible and durable tool is kind to your floors while stabilising and supporting your body. This is the perfect home training tool; endless possible exercises and easy to store or bring along on your travels! 

A kettlebell or actually any kind of weight could be great to add to your home training toolkit to make sure to get those more challenging strength training exercises in there. Visit our Kettlebell guide for suggestions of more exercises.

Free weights are one of the most effective ways to increase muscle mass. Neoprene-coated dumbbells are perfect for home training, as they're soft, comfortable, and easy on floors. The perfect weight training experience.

The difference between an exercise mat and a yoga mat can be many but generally speaking exercise mats tend to be thicker than a yoga mat. Exercise mats are often 5mm thicker or more since you usually spend alot of your exercise time lying down on it. When it comes to yoga mats many yoga poses call for a strong connection to the floor and here an excellent grip is more important than for an exercise mat.

So what mat should I buy for my "home gym"? We recommend - the Grip & Cushion Yoga mat - if you should only go for one piece of equipment, this is it! You can perform many exercises with just your own body weight, all you need is an exercise mat with a really great grip! 

Start with 5 min foam rolling as warm up. It can be painful but it has a good effect on your body so  make sure to work thoroughly through the whole body with focus on legs, arms and back. For foam rolling exercises visit our foam rolling guide. Then do 4 x 2 min skipping to get the heart rate going.

Do the exercises for 10-20 repetitions depending on your level, go through the entire set and then repeat x 4 laps.

1. SHOULDER PRESS WITH KETTLEBELL

Hold the kettlebell with one hand and the other hand in the waist. Press your arm straight up above your head and then return back to the start position. Repeat on the other side.

2. BENT OVER ROW 

Bend over, activate your core and make sure that you keep a straight back. Hold the super rubber band with both hands. Pull the band against your chest and then slowly return to start position. Make sure to press the shoulder blades together at the top of the exercise and that your chest is pressed forward.

3. PUSH UPS

Start in a plank position, bend your arms so you come down with your chest towards the floor. try to hold a straight body with a activated core. If this is too heavy you can go down on your knees. Use your core when your press back up.

Do the exercises for 10-20 repetitions depending on your level, go through the entire set and then repeat x 4 laps.

1. RUBBER BAND SQUAT

Engage your core and squat down. As you change directions and come back up make sure to press away the floor and drive your hip to the front. Squeeze your glutes at the top of the exercise. Make sure you’re rotating your knees away from your body throughout the exercise.

2. MINI BAND CLAM

Lie down on your side with bent legs. Keep your knees slightly in front of you. Engage your core. Open up the upper knee as much as you can and come back. Repeat. Try to stay completely still with your hips.

3. SLOW SLIDER MOUNTAIN CLIMBERS

Stand in the plank position, engage your core, suck your abs in towards your spine and pull one of your knees in to your chest. Come back down to plank position. Alternate. Do slow and controlled movements.

Do the exercises for 10-20 repetitions depending on your level, go through the entire set and then repeat x 3 laps.

1. LEG DROP ON MAT

Sit up on your forearms and pull your knees against your chest. Always suck your abs in towards your spine. Stretch one leg out and then comeback to starting position. Alternate.

2. DONKEY KICKS

Stand on all four, make sure you’re joints are stacked under each other, hands under shoulders and knees under hips. Engage your core, your abs should try hold you in the same position throughout the exercise. Don’t arch your back at the top. Put the mini band around your knees and make sure that the mat and you knee is holding the mini band on the floor. With your other leg press up as high as possible and push upwards. Slightly come down and then repeat.

3. SLIDER PLANK V CRUNCH

Stand in the plank position, engage your core, suck your abs in towards your spine and peak your booty up against the ceiling. Come back down to plank position. Do slow and controlled movements.