WORKOUT AT HOME

  

We know that even though this time of year is wonderful in so many ways it can also be a very stressful time for many, and it is extra challenging to keep up your training routine. However, we also know that we actually spend quite a lot of time at home so we want to give you some workouts that you can do from your own home! Damla Yaraman has helped us to create this workout that is easily performed at home.

This is the first program, the second program you'll find here!


HOW TO DO THE WORKOUT SESSION

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.

 

1. BACKDROP LUNGE WITH KETTLEBELL

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Stand with both feet close together, step back with one leg at a time, bend and stretch in a lunge. Make sure that your knees stays in 90 degrees angle. TRAIN WITH tip: rotate slight backwards in the bottom of the exercise to activate back thigh and butt.

 

2. SHOULDER PRESS WITH KETTLEBELL

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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.

 

3. BENT OVER ROW 

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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.

 

4. GLUTE BRIDGE WITH ABDUCTOR PRESS

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Lay flat on your back with both feet in the floor, use a rubber band for extra resistance. Press your butt against the ceiling, squeeze and hold at the top. To get max out of the exercise you should also make sure to activate your core. Stay at the top of the exrcise and press your knees outward.

 

5. V SIT EXTENSION

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Sit down on the floor and place your under arms against the floor as support, make sure to lower your shoulders. Pull upp your legs so you sit as picture 1 shows above. Stretch one leg at the time, keep your eyes on your belly so it doesn't move at all.