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.

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.

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.

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.

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.

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.

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.

• 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

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.

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.