Training

Jumping Squats

Jump Squats are an explosive exercise that challenges and strengthens the lower body, especially the glutes, quadriceps and hamstrings. The exercise combines strength with plyometric training, making it effective for...

High Knee Sprints

High Knee Sprints are an intense cardio exercise that increases the heart rate quickly and trains the whole body, with the main focus on leg muscles and the core. The...

Lateral Cone Hops

Lateral Cone Hops is a plyometric exercise that improves balance, strength and explosiveness, especially in the lower body. This exercise targets muscles such as the quadriceps, hamstrings and calves while...

Wall Balls

Wall Balls is a dynamic, full-body exercise that challenges both strength and endurance. It combines a deep squat with an explosive throwing motion using a medicine ball. This exercise activates...

Bokse Slag

Boxing Punches is a dynamic form of training that combines strength, endurance and coordination. Through the right technique, you can strengthen your upper body, improve your fitness, and burn calories...

Hoppetau Double Unders

Jump Rope Double Unders is an intensive conditioning exercise where the jump rope passes under the feet twice per jump. This exercise improves coordination, speed and endurance, while burning calories...

Power Skips

Power Skips is a plyometric exercise that improves explosiveness, strength and coordination in the lower body. The exercise targets the muscles in the calves, glutes, quadriceps and hamstrings, while increasing...

Broad Jumps

Broad Jumps are an explosive plyometric exercise that improves strength, power and coordination in the lower body. The exercise is effective for building muscles in the quadriceps, hamstrings and glutes,...

Side-to-Side Hops

Side-to-Side Hops is a plyometric exercise that improves balance, stability and explosiveness. The exercise targets the muscles in the legs, especially the calves, glutes and core muscles, while increasing the...

Step Ups with Knee Drive

Step Ups with Knee Drive is a strengthening exercise that focuses on the glutes, quadriceps and core muscles. This exercise improves balance and explosiveness, making it ideal for both athletes...

Agility Ladder Drills

Agility Ladder Drills are an excellent training method for improving footwork, balance, and general agility. The exercises contribute to faster movement patterns, better coordination and increased heart rate, making them...

Speed ​​Bag Punches

Speed ​​Bag Punches is a classic boxing exercise that develops coordination, speed and endurance. The exercise improves hand-eye coordination and is perfect for toning your shoulders, triceps and back, while...

Burpee to Broad Jump

Burpee to Broad Jump is a powerful exercise that combines the whole body's muscles with explosive strength and endurance. This plyometric exercise builds explosive power in the lower body through...

Fjellklatrer til Push-Up

Mountain Climber to Push-Up is an intense exercise that combines strength training and conditioning. This exercise targets the core muscles, chest, shoulders and arms, while increasing the heart rate and...

Bear Crawls

Bear Crawls are an intense full-body exercise that builds strength, balance and endurance. This dynamic exercise activates the muscles of the core, shoulders, legs and back, and also improves coordination....

Ett-benet Squat Touchdown

The One-Legged Squat Touchdown is a challenging exercise that strengthens the lower body, especially the quadriceps, glutes, and hamstrings. This balance and flexibility-focused exercise requires control and good core activation,...

Plank with Arm and Leg Lift

Plank with Arm and Leg Lift is an advanced variation of the traditional plank that improves core strength, balance and stability. This exercise specifically targets the abdominal muscles, back, shoulders...

Crossover Step-Up to Balance

Crossover Step-Up to Balance is a functional exercise that trains strength and balance, especially targeting the glutes, hamstrings and quadriceps. The exercise improves coordination and stability in the lower body,...

Walking Lunges with Knee Lift

Walking Lunges with Knee Lift is a dynamic exercise that combines the lunge movement with a knee lift to strengthen the lower body, improve balance and increase flexibility. This variation...

Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an excellent exercise for strengthening the glutes, hamstrings, lower back and core. This exercise activates the muscles in a more intense way than the usual...

Single-Leg Toe Touch

Single-Leg Toe Touch is a great balance and strength exercise that trains the hamstrings, glutes and core muscles. The exercise challenges both flexibility and stability, and is particularly effective for...

Standing Knee Tucks

Standing Knee Tucks are an effective core exercise that strengthens the abdominal muscles, hip flexors and improves balance. This standing variation makes the exercise gentler on the back compared to...

Star Balance Pose

Star Balance Pose is an excellent balance exercise that activates muscles in the ankles, knees, hips and core. This exercise improves stability, body control and coordination, and is often used...

Standing Bird Dog

Standing Bird Dog is an effective core exercise that strengthens the core muscles, back and hips, while improving balance and stability. By performing this exercise standing, you activate more muscles,...

Lung to Balance

Lunge to Balance is a dynamic exercise that combines strength and balance while targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes and core. The exercise also...

Single-Leg Hop to Balance

Single-Leg Hop to Balance is a dynamic plyometric exercise that improves explosiveness, balance and strength in the lower body. The exercise targets the glutes, quadriceps and hamstrings, while improving coordination...

Standing Fire Hydrant

Standing Fire Hydrant is a great exercise to strengthen the glutes and hips. This variation of the classic Fire Hydrant exercise is performed standing, which improves balance and core stability...

Airplane Bag

Airplane Pose (Dekasana) is a balancing exercise in yoga that strengthens the legs, hips and core muscles. This position challenges stability and flexibility, and contributes to better posture and focus....

Balance Beam Walk

Balance Beam Walk is an effective exercise that strengthens balance, stability and coordination. This exercise challenges the muscles of the feet, ankles, legs and core. It is often used in...

Treet Pose with Knee Raise

Tree Pose with Knee Raise combines balance, strength and concentration, and challenges the core muscles and the stability of the legs. The exercise takes the classic wooden pose (Vrksasana) a...

Standing Side Crunch

The Standing Side Crunch is an effective exercise for strengthening the core muscles, especially the obliques, and improving balance. This exercise is gentle on the neck and back compared to...

Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift is an effective exercise that focuses on strengthening the glutes, hamstrings and core while improving balance and stability. The exercise also challenges the flexibility of the...

Hæl-til-tå Gange

Heel-to-Toe Walk is a simple balance exercise that strengthens the core, improves stability and helps prevent falls. This exercise is ideal for strengthening the muscles of the feet, ankles and...

Enkel Leg Calf Raise

The Single-Leg Calf Raise is a simple but effective exercise to strengthen the calf muscles, especially the gastrocnemius and soleus. The exercise also improves balance and stability in the ankle,...

Pistol Squat with Support

Pistol Squat with Support is a demanding exercise that strengthens the lower body, especially the glutes, quadriceps and hamstrings. By using support, you can more easily master the balance and...

Bird Dog with Knee Touch

Bird Dog with Knee Touch is a variation of the classic "bird dog" exercise that improves core and back strength, balance and stability. By adding a knee touch, you increase...

Crane Pose

Stork Stance is an effective balance exercise that strengthens the ankles, hips and core muscles. The exercise improves stability and coordination, while helping to develop muscle control and posture. It...

Lateral Leg Raises with Balance

Lateral Leg Raises with Balance is an excellent exercise for strengthening the hip muscles, glutes and core. The exercise also improves balance and stability, making it ideal for rehabilitation, injury...

Enkelbensbøy til benk

The Single-Leg Squat to Bench is an effective exercise that strengthens the glutes, quadriceps and core while improving balance. The exercise focuses on one leg body movement at a time,...

Balancing Board Squats

Balance Board Squats is a challenging exercise that combines balance, strength and core muscles. By performing squats on an unstable surface such as a balance board, you activate the muscles...

Single-Leg Deadlift with Reach

The Single-Leg Deadlift with Reach is a balance-demanding exercise that trains the glutes, hamstrings, core and back. The exercise improves stability, coordination and mobility, while building strength in the lower...

Lateral Step-Downs

Lateral Step-Downs are an exercise that strengthens the lower body, especially the quadriceps, hips and knees, while improving balance and control in the sides of the body. This exercise is...

Single-Leg Lateral Hops

Single-Leg Lateral Hops is a plyometric exercise that builds explosiveness, balance and strength in the lower body. The exercise specifically targets the glutes, quadriceps and calves, while improving lateral movement,...

Enkel-arm Overhead Press

The Single-Leg Overhead Press is an excellent exercise that combines balance, stability and shoulder strength. It activates the core muscles, the shoulders and the muscles in the lower body, and...

Enkeltbensbalanse

Single-Leg Balance is a simple but effective exercise that improves balance, stability and strength in the lower body. This exercise activates muscles in the ankles, knees and hips, and is...

Jumping Jacks

Jumping Jacks are a classic and effective full-body exercise that increases the heart rate quickly. It engages muscles in both the lower and upper body, including shoulders, thighs, calves and...

Jump Lunges

Jump Lunges are a high-intensity plyometric exercise that targets muscles in the lower body, including the quadriceps, hamstrings and glutes. This explosive movement improves strength, balance and fitness, providing an...

Skater Jumps

Skater Jumps are an effective plyometric exercise that builds strength, balance and explosiveness in the lower body. This exercise activates the glutes, thighs and calves and improves lateral movement, which...

Speed ​​Skaters

Speed ​​Skaters is a dynamic conditioning exercise that improves strength, balance and coordination. The exercise primarily challenges the muscles in the seat, thighs and calves, while increasing lateral movements, which...

High Knees

High Knees is an intense conditioning exercise that effectively trains the core muscles, thigh muscles, glutes and calves. This dynamic exercise is perfect for warming up, interval training, and improving...