Reklam / I samarbete med Kari Traa Har du missat de första veckorna? Klicka nedan för att komma direkt till de första veckornas träningspass: Vecka 1 Vecka 2 Vecka 3 ,. du hittar kläderna HÄR. Welcome to the Kari Traa’s 4 Week Challenge! We’re presenting some fun exercises based on Tabata Intervals to challenge your fitness and strength. The basic formula for Tabata training is 20 seconds of work (as many reps as possible) followed by 10 seconds of rest, repeated 8 times. Working out with simple equipment is damn easy and great fun! We’ll work with our bodies and an exercise ball, as simple as that. So, let’s get started with #KT4weekchallenge! THIS WEEK Prepare yourself for a real challenge – our exercises this week call for strength, courage, and flexibility. Their common denominator is the core and that they all require a certain degree of balance. Enjoy! THE EXERCISES ARNOLD 1. Start out from a classic push up position with your arms close to your body. 2. Flex your entire body and lower yourself slowly to the ground while holding back as much as you can. Keep your hips straight. 3. Focus on lowering your chest without your hips and stomach sagging. 4. Move your hands 15 cm out from your body and push back up. 5. Stop when you’re back up then move your arms back in towards your body. Lower back down while holding back. Repeat. ,. du hittar tightsen HÄR, och tröjan HÄR. BACK LIFT 1. Lie on your stomach and extend your legs out to the side. Make sure to activate your butt and extend your arms straight out. 2. Lift your arms and legs simultaneously towards the ceiling bracing your butt, lower back and shoulders. 3. Lift straight up and hold back on your way down. If you want some more resistance, try to keep your arms completely straight in front of you! BODY LIFT 1. Lie on an exercise ball and keep your body as straight as possible. Pick a ball that fits your height. Keep your arms on the floor. 2. Flex your abs and carefully try to lift one arm from the ground, preferably without shifting your weight sideways. 3. If you manage, move your arms straight to the side and stay in position for 20 seconds. Repeat by doing a tabata every other way. Alternatively, you can do the same position and balance without the training ball. Try not to shift the weight when lifting your arm. FIA’S WEEKLY HACK: Relax the amount of exercise. It’s usually better to do less but with quality than to do much and focus on quantity. Stick to the number of workouts you do and exert yourself some more rather than adding more training sessions. Plan an evening with a friend! Do some cooking together, watch a quality series, play card, bake or just talk. Socialise! I samarbete med Kari Traa
