These exercises and programs have been designed to guide and inspire your home training. They will help the beginner to get started using bodyweight exercises and the more advanced user to take their training to the next level. The rest and recovery routines will help to give you a more functional body, improve strength, mobility and flexibility and therefore help you look and feel good. The exercises are divided in two programs, this is the second one if you want to try the first one click the link below:
RUN. RESTORE. REPEAT.
To add strength and rest & recovery training can really help you to take your running (or really any kind of training) to the next level. It will reduce the risk of injuries and will help you to get a greater control over your body which will result in better running technique. Try this program in the comfort of your own home - it doesn't take long to complete.
1. SPIDERMAN PLANK
Stand in a plank position with straight arms. Engage your core and lengthen your spine. Inhale and lift one leg backwards. Exhale and bend the knee and circle your knee out to the side and in towards your core. Place your foot back down and change to the other leg. Remember to keep your shoulders stabile and core engaged throughout the exercise.
Sets: 10 on each leg x 3 sets
2. TRICEPS WITH TAP TO HAND
Place yourself on your hands and feet and engage your core. Inhale and bend your elbows backwards. Then exhale and straighten your arms and at the same time lift one leg and tap the foot with your opposite hand. Change from side to side. If it’s too difficult just keep the hands in the floor and just lift the legs.
Sets: 20 taps x 3 sets
Place yourself on the side, up on your forearm and bend the legs so your feet are in line with your behind. Look down towards your elbow so you can relax your neck. Exhale and lift your hip up as high as possible and at the same time open your top knee and squeeze your glutes. Inhale and get back down again.
Sets: 12 on each leg. The last one stay up and hold it for 10 seconds before lower x 3 sets
4. SHOULDER TAP PUSH UP
Place yourself on your knees and hands. Push your hips forwards as far as you can without letting your core and lower back go. Place your hands a little wider than your shoulders. Inhale and bend your elbows out to the sides and try to lower as far as possible without letting your head drop. Exhale and straighten your arms and then tap on hand on the opposite shoulder.
Sets: 20 taps x 3 sets
5. UPPER BACK
Lie on your stomach and slightly widen and turn out your legs. Place your hands under your forehead and engage your core and push your tailbone backwards so you don’t sink in to your lower back. Exhale and lift up your upper back from the mat just a little. Then press your elbows backwards down towards your waist and squeeze your shoulder blades. Keep your neckline long at all times. Inhale to return back down. After 10 repetitions stay up and stretch your arms backwards and hold it for 10 seconds before coming down again. Don’t think height, think length in the excises.
Sets: 12 lifts and stay up for the last one and hold it for 10 seconds x 3 sets.
6. BRIDGE WITH LEG UP
Lie on your back and extend one leg straight up and flex the foot. Also extend the arms up but keep your shoulders down. Engage your core. Exhale and push your hips up high, so you get a long line from shoulders towards your hips. Inhale and come down. After 12 repetitions change to the other leg. If it’s too difficult keep both feet in the floor and still lift your hips up and down.
Sets: 12 lifts on each leg x 3 sets
7. OBLIQUE LEG STRETCHES
Lie on your back and bed both legs 90 degrees angle. Support your head into your hands and keep your elbows a little forward to relax your shoulders. Press your lumbar spine into the mat and engage your core. Exhale and twist your upper body towards opposite knee and extend the other leg forwards. Inhale and twist to the other side. Find your own rythm and keep going from side to side. Try to keep your hips still and lumber spine glued to the mat the whole time.
Sets: 20 leg stretches x 3 sets.
HEY THERE FRIDA!
My name is Frida Hallqvist, training expert and founder of BODY by FRIDA: a healthy universe with online training, bootcamps, tasty nutritious recipes, and training lifestyle advice. I want to inspire you to live a healthier, stronger lifestyle and provide you with the newest workout trends.
Based on my professional background and experience I have created workout programs using the bamboo training tools that you can easily do a full body strength workout or rest and recovery session at home.