Get fit - Medium #1

Benefits of the Workout

This workout challenges your strength, balance and coordination. Suits you that is new to training, but also for you who have some training experience.

What You Must Do

Squat: 3 sæt - 60 seconds
Lunges: 3 sæt - 60 seconds
Lunges: 3 sæt - 10 reps
Push press: 3 sæt - 10 reps
Sit ups: 3 sæt - 20 reps
Back extensions: 3 sæt - 20 reps
One leg hip thrust on floor: 3 sæt - 15 reps
One leg hip thrust on bosu ball: 3 sæt - 15 reps

3 times

How You Must Do It

Warm up before workout, then do the following exercises:

Squats followed by lunges - 60 seconds
Squats followed by shoulder press/push press - 10 reps
Sit-ups on Bosu ball - 20 reps
Back extensions on pilates ball - 20 reps
One leg hip thrust on floor - 15 reps on each side
One leg hip thrust on Bosu ball - 15 reps on each side

Rest between each exercise and between sets. Repeat set 3 times.

Forklaring

Detailed Instructions

Back extensions

All kinds of back extensions should be done slowly and controlled. Avoid rapid movements as this can lead to injury.

Lunges

Lunges is a strength exercise that trains the front and back of the thighs, as well as the glutes. Lunges are perfect for beginners.

One leg hip thrust on bosu ball

The single-leg hip thrust primarily targets the glutes. Exercise can either be done on floor, with a bosu ball og on a bench.

One leg hip thrust on floor

The single-leg hip thrust primarily targets the glutes. Exercise can either be done on floor, with a bosu ball og on a bench.

The push press is an exercise for training your shoulders and explosiveness. It develops upper-body strength, conditions the rotator cuff and works your abs as you hold the weight in the overhead position. It is a good movement for building shoulder strength and volume as the use of full-body momentum allows you to handle more weight than the strict shoulder press, but it isn’t quite as technical or tricky to master as the full-fledged push-jerk.

Sit ups

Sit ups focus on strength and endurance in the abdominal muscles. It focues on muscles you use when yo walk and run,

When you do a sit up you start on your back and lift your upper body all the way up. This means that muscles such as hip flexors, lower back, chest and neck are also activated. You therefore have a fuller range of motion than crunches, where you do not go all the way up and where the focus is isolated to the abdominal muscles.

Squat

There are many variations of the squat, and you can do them with or without external load. Squats in all variations are great exercise for the whole body. The main benefit of squats is building your leg muscles, it´s one of the best exercises for building strength in your glutes/hamstrings.