WORKOUT AT HOME - STEP 2

  

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.


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. BENT OVER ROW WITH KETTLEBELL

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Bend over, activate your core and make sure that you keep a straight back. Hold the kettlebell in the handles. Pull the kettlebell against your chest and return back to startposition. Make sure to press the shoulder blades together at the top of the exercise and that your chest is pressed forward.

 

2. PUSH UPS

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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.

 

3. SQUATS WITH YOUR HANDS OVER YOUR HEAD

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Place a resistance band right under your knees. Stand with feet steady on the floor and your arms at the sides. Activate your core and go down in a squat position and at the same time raise your arms above your head. Stop at 90 degree angle and go back up again, knees should point straight ahead. 

 

4. MOUNTAIN CLIMBERS

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Make sure to use a mat with great grip. Start in a plank position. Keep your arms straight and pull one knee up towards your chest, try to keep a straight body and a plank position through the movement. Alternate with the other leg and when you have the movement try to pick up the pace.

 

5. RUSSIAN TWIST WITH KETTLEBELL

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Sit in a sit ups position. Draw your belly button inwards towards your back and squeeze your legs together. Rotate the kettlebell from one side to the other. The more you bend backwards, the more challenging the exercise will be.