Onsdag

A.

12 minutter for kvalitet

12 Kettlebell Turkish Situps (en eller to kettlebells) https://www.youtube.com/watch?v=RttCwCerCiM

6 Hanging Leg raises (strakte ben)

10 L-sit kicks https://www.youtube.com/watch?v=k3k06unD0t0

10 Arch Ups https://www.youtube.com/watch?v=dMirQ7T3adU

20m One armed farmer walk AHAP

 

B.

6 min Tabata:

Skift imellem:

Flutter Kicks

Atomic Situps eller abmat situps

Arch hold

Torsdag

 

A.

AMRAP 14

10 Clock Pres https://www.youtube.com/watch?v=UwXltuZtTsM

20 TRX Hip Abductions https://www.youtube.com/watch?v=q0lDUjCr_Lc

30 sec ab mat crunches https://www.youtube.com/watch?v=EeHZyCkUaCU

 

Tabata

Man skifter imellem de to øvelser hele tiden. 20 sek på, 10 sek pause. Man skal igennem alle øvelser 8 gange. Det er 8 minutter total.

1. Plank Pres https://www.youtube.com/watch?v=FshboQysHBg

2. Mountain ClimbersTabata https://www.youtube.com/watch?v=V8DkI2AmyGc

 

Søndag

A.

AMRAP 12

10 Bodysaw https://www.youtube.com/watch?v=bs2Gu6ZY8vM

10/side Bulgarian Split Squat https://www.youtube.com/watch?v=BnLkbAGE4b4

20 sec. Star Side Plank

10 Turkish situps med enten KBs eller DBs https://www.youtube.com/watch?v=RttCwCerCiM

 

3 Runder

45 sekunders arbejde/15 sekunders pause

1. Y Deltoid Fly https://www.youtube.com/watch?v=dqLTbjZAAQ8

2. TRX Overhead Squats https://www.youtube.com/watch?v=tVTMk3jV4nM

3. Hollow Body Hold / Hollow Rocks