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Pushups are great exercises for the arms (mainly triceps) and the upper body. i personally love this exercise. It can be done anywhere with no required equipment. I encourage you to try 3*10, as this increases both the muscular endurance and the muscular strength.

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10 minutes i3. The rowing machine is a great warmup, as it engages most of the body and many large musclegroups. A good and solid warmup is essential in order to get the blood flowing and opening up the cardiovascular system in order to increase intensity levels later on. The warmup should be done at a level where you feel slightly tired, but could go on for a little while. Your breath should be actively going. I reccoment intensity zone 3 here, as this is when your heartrate is at around 115bpm to 135bpm.

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The rowing machine is a very good warmup tool, as it engages the whole body, and focuses on all large musclegroups. The most dependent musclegroup is quads: 70%, biceps and triceps 15% and upper back 15%.

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Performing the correct technique is crucial if you aim to row for long periods of time, as it can affect your back and give you permanent back damage. The stroke starts at the front, with a straight back and extended arms. Then, legs push off the backboard. When legs are 90% extended, open up the back, finish the stroke off pulling your arms in to your chest.

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Harder- Increasing drag factor.

Easier- Decreasing drag factor.

The erg rowing machine has a drag factor adjuster on the right side of the wheel. The higher the number, the harder the exercise will be to excecute. Putting the drag factor at 1, will make the wheel very easy to pull, decreasing the intensity.

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Squats are great for targeting glutes and hamstrings. This exercise can be done anywhere with limited to no equipment.I encourage to start with 3*10 repetitions, and increase this if it is too easy. You can also choose to

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Squats focus on the legs, and it mainly engages the quads, hamstrings and glutes.

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Squats are a great addition to a quality leg workout. They activate many lower body muscles and they can be adapted to different intensities and levels. The squat starts in a upright position. Then you sit down into a 90 degree postition, wait 1 second before you again engage the lower body to raise up into the standing position. This is repeated for the whole exercise. It's important to keep a straight back, and keep your chin up. Try to find a point ahead of you to focus on, as this helps with the balance.

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Harder- Weighted squats.

Easier- Starting sitting down.

The squat can be made harder by holding a weight in front of your body, and proceeding to complete the exercise as usual. It is critical to keep a straight back and chin up, as heavy weights and wrong technique can lead to injuries in both the knees, lower and upper back. Making the squat easier can be done by starting sitting down in a chair or on a box, and standing up from this object.

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The plank is a hard exercise for the core muscles, and I encourage you to start with 3 sets of 30 seconds. If this is too easy/too hard, you can decrease and increase to please your wishes.

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The plank primarily works your core muscles, including the rectus abdominis, the transverse abdominis, and the obliques. Beyond the core, it also engages your shoulders, back muscles, glutes, and legs to maintain the straight line and stability.

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The plank is a core exercise where you maintain a straight position similar to a push-up, but with your forearms on the ground instead of your hands. To do it correctly, start in a push-up position and lower your forearms to the floor, positioning your elbows directly under your shoulders. Your body should form a straight line from your head to your heels. Make your head look slightly down or straight ahead (not to the side or up.). Keep your back straight, core engaged and legs straight. The body should be almost paralell to the floor.

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Harder- Increased time, or rocking back and forth.

Easier- On knees or wall-plank.

If the plank is too easy, or too hard, I would reccomend making adaptations to the exercise. To make the plank harder, you can increase the hold time, or rock back and forth. To make this exercise easier, you can modify the plank by starting on your knees, holding for shorter periods or doing a wall plank (standing with your hands on a wall and leaning in). These adaptations can make the exercise hrder and easier. The easiest adaptation to this exercise is always to increase the duration of the exercise.

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Push-ups primarily target the chest muscles (major and minor pecs), shoulders (deltoids), and triceps (the muscles on the back of your upper arms). They also engage other muscles as stabilizers, including the core muscles (abdominals and lower back) and even the legs to maintain a straight line.

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Harder- Elevated pushups

Easier- Knee-Pushups

Pushups can be hard exercises for many, and can be adapted both easier and harder to fit your fitness-level. To increase the intensity of the exercise, you can do decline pushups, meaning that you elevate your feet onto a surface like a bench or a chair. This shifts more of your bodyweight towards your upper chest and shoulders. To adapt this exercise to make it easier, youcan do knee pushups. These are key-adaptations for beginners. Placing your knees on the ground reduces the resistance and weight placed on your shoulders and upper back, making the exercise easier.

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A push-up is a bodyweight exercise where you start in a plank position with your hands shoulder-width apart (or slightly wider) and your body forming a straight line from head to heels. You then lower your body by bending your elbows until your chest nearly touches the floor. Finally, you push back up to the starting position by straightening your arms. Throughout the movement, it's important to maintain a straight line from head to heels, keeping your core engaged and your back flat. Your head should be looking straight ahead or down, not to the side or up.

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Lunges are great exercises for the lower body. I encourage you to try 3*10 reps on each leg (as this is a one leg exercise).

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Lunges primarily target the quadriceps, hamstrings, and glutes. They also engage the calves, adductors (inner thighs), and core muscles for stabilization. Different lunge variations can emphasize specific muscles; for example, forward lunges often place more emphasis on the quads, while reverse lunges may target the glutes and hamstrings more.

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The lunge is a lower body exercise where you step forward with one leg, bending both knees until they are at approximately 90 degrees. The front knee should be directly above the ankle, and the back knee should hover just above the ground. Your torso should remain upright, and your weight should be evenly distributed between both legs. You then push back up to the starting position. The lunges I intend for this exercise is straight up and down, no rockin of the hip. Maintain the head in a stable position with your chin up.

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Harder- Holding weights or dumbells.

Easier- Reduce range of motion + support

To make lunges harder, you can incorporate weights. Holding dumbbells in each hand or a barbell across your upper back increases the resistance, challenging your muscles further. You can also perform lunges while holding a weight plate or kettlebell. To make lunges easier, you can reduce the range of motion. Instead of going all the way down until your thighs are parallel to the ground, you can perform shallower lunges. You can also use a support, like a chair or wall, for balance. Having support can relieve the muscles needed for stabilizing or balancing.

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Maintaining energy and nutritionlevels can be a complicated task to focus on during the workout. Although the diet outside of the training is important, it is also important to try and eat a snack during the workout (mostly important if the workout is long (1hour+)), this could be a "healthy snack" such as a carrot or a smoothie, but I personally enjoy eating food with a high sugarcontent, as working out in zones below 6, eat into your bloodsugar, and could essentially lower the productivity of the workout.

It is almost more important to eat after working out, as this is when the muscles are the most hurt, and require many "buildingblocks" in order to shorten the time it takes for the body to restitute, increasing the time it takes your body to be ready for the next workout.

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It is important to drink water in order for the body to stay hydrated. Before a workout, fill your bottle and be prepared, to shorten the amount of time you would steal from restitution to fill it.

I love to bring two bottles to training. One is filled with normal water, and the other one, contains saft or a drink with a high sugarcontent. This is to increase my bloodsugar, which leads to me having more energy.

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Examples of foods and drinks to bring to training.

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Examples of foods and drinks to bring to training.

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Before:

Proteinshake

Oatmeal

Foods with a lot of fat

During:

Quick energyfoods, preferably small amounts with high sugarcontent.

Saft

Chocolatebar

Water

After:

Proteinrich foods; increases muscledevelopment and lowers restitutiontime.

Chocolate milk

Bread with pålegg

Bananas

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The Russian twist is a core exercise performed seated with knees bent and feet either on the floor or lifted slightly. It can be done anywhere with little to or no equipment. I encourage doing 4*12 repetitions, as this is a 'core exercise' for building both the muscular and aerobic endurance.

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The Russian twist primarily targets the obliques and the abdominal muscles. It also engages the hip flexors, spinal erectors, and other core muscles for stabilization.

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To perform a Russian twist, sit on the floor with your knees bent and feet either flat on the floor or lifted slightly off the ground. Lean back slightly, keeping your back straight and core engaged. With your hands clasped together in front of you (or holding a weight), rotate your torso from side to side, twisting as far as comfortably possible while maintaining good posture. Control the movement and avoid moving very fast, or touching the weights to the ground.

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Harder: Straight legs or a weight in your hands.

Easier: Keep feet on the ground, like a situp or decrease range of motion

A harder variation of the Russian twist involves lifting your feet completely off the floor and extending your legs out straight. This significantly increases the challenge to your core muscles as they work harder to stabilize your body. Maintaining balance becomes more difficult, further engaging the core.

For an easier version of the Russian twist, keep your feet flat on the floor for added stability. You can also reduce the range of motion of the twist, making the exercise less intense. Starting without any added weight is another way to make the movement easier as you develop core strength.

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Tricep dips are great arm exercises, which require a lot of upper body muscles to be activated. I would reccoment doing 3*10 repetitions, as this is great for building both the aerobic and muscular endurance.

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Tricep dips primarily target the triceps. They also engage the shoulders and chest muscles for stabilization. Can engage lats and obliques.

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The tricep dip is a bodyweight exercise that targets the triceps muscles on the back of the upper arm. Using parallel bars or a sturdy elevated surface like a chair, you support your body weight with your arms. Lower your body by bending your elbows until your upper arms are parallel to the ground or as low as comfortably possible. Then, push back up to the starting position by straightening your arms.

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Harder: Adding a weight or having straight legs.

Easuer: Closer legs and less range of motion

To make tricep dips harder, you can add weight by holding a weight. Performing with weights messes up the stability, as well as the workout gets harder. Slowing down the lowering phase of the dip also increases the difficulty.

To make tricep dips easier, you can move your legs close to your body, which decreases the weight which is set on your arms. Starting with shallower dips and gradually increasing the range of motion as you get stronger is a good approach.