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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
Bodyweight Reverse Lunge
Quadriceps - Body Weight - Strength
Start of superset
Eleveted frog pump
Glutes - Bands - Strength
Eleveted frog pump one leg
Glutes - Bands - Strength
End of superset Start of superset
4 sets 30 reps Rest 10 secs 4 sets 30 reps Rest 10 secs 4 sets 30 reps Rest 0 secs 4 sets 30 reps Rest 10 secs Page 1 of 7
Fire Hydrants
Glutes - Body Weight - Strength
Kick backs
Glutes - Body Weight - Strength End of
Plank Abdominals - Body Weight - Strength
superset
30 reps Rest 0 secs
30 reps Rest 10 secs 4
30 secs Rest 10 secs Page 2 of 7
4 sets
4 sets
sets
Dag 2 - overkrop
Bench Dips
Triceps - Body Weight - Strength
diagonal løft
-+ - Body Weight - Stretch
incline push ups - -
Start of superset
Superman - -
Superman Twist - -
End of superset
3/4 Sit-Up
Abdominals - Body Weight - Strength
4 sets 15 reps Rest 30 secs 4 sets 15 reps Rest 30 secs 4 sets 10 reps Rest 30 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 30 secs 3 sets 15 reps Rest 20 secs Page 3 of 7
Alternated leg raises
Abdominals - Body Weight
Strength Crunches Abdominals - Body Weight - Strength 3 sets 15 reps Rest 20 secs 3 sets 15 reps Rest 20 secs Page 4 of 7
-
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
Jump Squats
Hamstring - Body Weight - Strength
Barbell Side Split Squat
Quadriceps - Barbell - Strength
Walking Lunges
Hamstring - Body Weight - Strength
elevated split squat - Body Weight - Strength
4 sets 30 reps Rest 0 secs 4 sets 30 reps Rest 20 secs 4 sets 30 reps Rest 20 secs 4 sets 30 reps Rest 20 secs 4 sets 30 reps Rest 20 secs 4 sets 30 reps Rest 20 secs Page 5 of 7
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
Bench Dips
Triceps - Body Weight - Strength
diagonal løft
-+ - Body Weight - Stretch
Start of superset
Leg raises
Abdominals - Body Weight - Strength
-
-
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 45 secs 3 sets 15 reps Rest 45 secs 3 sets 15 reps Rest 0 secs Page 6 of 7
Russian Twist
Sit-Up Abdominals - Body Weight - Strength
3/4
Abdominals - Body Weight - Strength End of superset 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 20 secs Page 7 of 7
