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Created by CoachBySkovlund
Updated: 18 February 2022
4 dages hjemmetræning - suppleres op med en aktivitetsplan
- Du SKAL ikke træne 4 gange i ugen, men muligheden er der Husk at dette kun er en guide og inspitation til en uges træning
Feks sæt et mål op omkring din daglig aktivitet ( cykling, gåture, løb )
- Lav en plan for ugen så det hele bliver koblet sammen Find ud af hvad det kan/vil give mening for dig i din hverdag
Dag 1 - fokus ben
Bodyweight Squat
Quadriceps - Body Weight - Strength
b-stance Hip thrust bands
Glutes - Bands - Strength
Bodyweight Reverse Lunge
Quadriceps - Body Weight - Strength
Start of superset
Eleveted frog pump
- Bands - Strength
Glutes
4 sets 15 reps Rest 10 secs 4 sets 15 reps Rest 60 secs 4 sets 15 reps Rest 10 secs 4 sets 15 reps Rest 0 secs Page 1 of 8
Eleveted frog pump one leg
Glutes - Bands - Strength
End of superset
Start of superset
Fire Hydrants
Glutes - Body Weight - Strength
Kick backs
Glutes - Body Weight - Strength
Glute bridge
Glutes - Bands - Strength
End of superset
Plank
Abdominals - Body Weight - Strength
3/4 Sit-Up
Abdominals - Body Weight - Strength
4 sets 15 reps Rest 10 secs 4 sets 20 reps Rest 0 secs 4 sets 20 reps Rest 0 secs 4 sets 20 reps Rest 10 secs 4 sets 15 secs Rest 10 secs 4 sets 15 reps Rest 60 secs Page 2 of 8
Dag 2 - overkrop
Burpee - -
Bench Dips
Triceps - Body Weight - Strength
Start of superset
diagonal løft
-+ - Body Weight - Stretch
incline push ups -End of superset
of superset
Superman - -
Start
4 sets 10 reps Rest 30 secs 4 sets 10 reps Rest 30 secs 4 sets 15 reps Rest 0 secs 4 sets 10 reps Rest 30 secs 3 sets 15 reps Rest 0 secs Page 3 of 8
3/4 Sit-Up
Abdominals - Body Weight - Strength
Alternated leg raises
- Body Weight - Strength
Crunches Abdominals - Body Weight - Strength
- -
superset
Superman Twist
End of
Abdominals
3
15 reps Rest 30 secs 3 sets 15 reps Rest 20 secs 3 sets 15 reps Rest 20 secs 3 sets 15 reps Rest 20 secs Page 4 of 8
sets
Dag - ben dag focus glutes
Start of superset
Hip thrust bands
Glutes - Bands - Strength
b-stance Hip thrust bands
Glutes - Bands - Strength
End of superset
Start of superset
Jump Squats
Hamstring - Body Weight - Strength
Eleveted frog pump
Glutes - Bands - Strength
End of superset
Barbell Side Split Squat
Quadriceps - Barbell - Strength
3 sets 30 reps Rest 0 secs 3 sets 30 reps Rest 20 secs 3 sets 20 reps Rest 0 secs 3 sets 20 reps Rest 20 secs 3 sets 20 reps Rest 20 secs Page 5 of 8
Walking Lunges
Hamstring - Body Weight - Strength elevated split squat - Body Weight - Strength
3 sets 20 reps Rest 20 secs 3
20 reps Rest 20 secs Page 6 of 8
sets
Dag 4 - overkrop
Start of superset
Burpee - -
incline push ups
10 runder
10 x burpee - 10 incline push ups
10 x burpee - 9 incline push ups
10 x bupree - 8 incline push ups
10 x bupree - 7 incline push ups
osv
End of superset
Start of superset
Bench Dips
Triceps - Body Weight - Strength
incline push ups
End of superset
diagonal løft
-+ - Body Weight - Stretch
- -
- -
3 sets 10 reps Rest 0 secs 3 sets 10,9,8,7,6,5,4,3,2,1 reps Rest 60 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 45 secs 3 sets 15 reps Rest 45 secs Page 7 of 8
Start of superset
Leg raises
Abdominals - Body Weight - Strength
End of superset
3/4 Sit-Up Abdominals - Body Weight - Strength
Russian Twist Abdominals - Body Weight - Strength
Superman - -
15 reps Rest 45 secs
15 reps Rest 0 secs
15 reps Rest 0 secs
sets 15 reps Rest 20 secs Page 8 of 8
3 sets
3 sets
3 sets
3
