I use the app “Workout trainer” for my daily training. It helps me keep track of which exercises to do and for how long time I need to repeat them. I’m doing the excersises on the floor in my living room on a fitness mat to avoid the hard floor. The purpose of my training is to give strength to the muscles in my legs and back that I use for running, to get a toned belly and an nice round butt.
Below is my training program which takes about an hour to complete. It depends on how much time I use for running:
- Warm up
- 20 sec: Shoulder rotations backwards
- 20 sec: Shoulder rotations forwards
- 37 sec: Heel lifts
- 27 sec: Hip rotations clockwise
- 27 sec: Hip rotations c-clockwise
- 42 sec: High knee lifts
- 54 sec: Rainbow squats
- 32 sec: Split squats – right
- 32 sec: Split squats – left
- 70 sec: Windmills
- 30 sec: Break
- Strength excersies(repeat in two rounds):
- 35 sec: Dumbbell squats
- 55 sec: The plank
- 76 sec: Hip lifts
- 60 sec: Glute circles – Right leg
- 60 sec: Glute circles – Left leg
- 55 sec: The plank
- 60 sec: Donkey Whips – Right leg
- 60 sec: Donkey Whips – Left leg
- 30 sec: Hip lifts – only with left leg
- 30 sec: Hip lifts – only with right leg
- 30 sec: Wall sit
- 30 sec: Breakt
- Cardio training:
- Almost every day I get out for a run: 5, 10 or 20 km or more. I drink 2 dl of water pr. 30 mins activity. That depends on how hot the weather is. I eat ½ granola bar before the run and more during the run if I feel like it.
- I go for a 12 km long bike ride on all other days using my fitness bike. This also happens when the weather is VERY bad.
- Cool down: All these exercises are done either lying or sitting on the floor.
- 40 sec: Figure 4’s stretch – right leg
- 40 sec: Figure 4’s stretch – left leg
- 40 sec: Right leg over
- 40 sec: Left leg over
- 40 sec: Left leg up
- 40 sec: Right leg up
- 40 sec: Sideways Ankle Pulls – right leg
- 40 sec: Sideways Ankle Pulls – left leg
- 60 sec: Chestopener
And this is how happy I look when I’m done:
