Training

Warrior II

The Warrior II pose, also known as Virabhadrasana II , is a powerful yoga pose that strengthens the legs, opens the hips and increases focus. This pose primarily targets the...

Cobra Bag

Cobra Pose , or Bhujangasana , is a classic yoga exercise that stretches the back and opens the chest , while strengthening the arms and shoulders . This exercise helps...

Downward Dog

Downward Dog , or Adho Mukha Svanasana , is one of the most famous yoga exercises. It helps to strengthen the arms , shoulders , and legs , while also...

Bridge bag

Let's perform Bridge Pose , or Setu Bandhasana , a classic yoga exercise that strengthens the back , hips , and thighs , while opening the chest and improving flexibility...

Trekant Stillingen

Let's perform Triangle Pose , or Trikonasana , a classic yoga exercise that strengthens the legs , core muscles and shoulders , while at the same time stretching the back...

Child's Pose

Let's perform Child's Pose , or Balasana , a calming yoga exercise that stretches the back , hips , and ankles . This resting position is perfect for releasing tension...

Tree Bag

Let's dive into Tree Pose , or Vrikshasana , a yoga exercise that strengthens the legs , hips , and core muscles , while improving balance and concentration. This standing...

Cat-Cow Stretch

Today we will do the Cat-Cow Stretch , a simple and effective yoga exercise that helps improve flexibility in the back and neck . This exercise helps to increase mobility...

Warrior One

Today we will perform Warrior I , also known as Virabhadrasana I , a powerful standing yoga exercise that strengthens the legs , hips and shoulders , while improving balance...

Vektet Pull-Up

Today we will carry out the Weighted Pull-Up , a powerful exercise that strengthens the back , biceps and shoulders . This variation of the pull-up further challenges the muscles...

Shout Slam

Today we will perform the Rope Slam , an explosive training exercise that targets the upper body , especially the shoulders, arms, back and core muscles . The exercise is...

L-Sit Hold

Today we will do the L-Sit Hold , a demanding bodyweight exercise that targets the core muscles , especially the stomach , hip flexors and shoulders . This exercise is...

Seated Calf Raise

The Seated Calf Raise is an effective exercise that trains the calf muscles, especially the soleus muscle, which lies below the larger gastrocnemius muscle. This exercise is ideal for building...

Dragon Flag

Dragon Flag is an advanced core exercise that mainly trains the abdominal muscles, hip flexors and lower back. This exercise is known to be one of Bruce Lee's favorite exercises...

Clap Push Up

Clap Push-Up is an explosive exercise that targets the chest , shoulders , triceps and core muscles . The exercise improves explosiveness and power in the upper body, and is...

Trap Bar Deadlift

The Trap Bar Deadlift is a popular weightlifting exercise that trains the whole body , focusing on the legs , glutes , back and core muscles . This variation of...

Scapular Pull-Up

The Scapular Pull-Up is an excellent exercise for strengthening the upper back and shoulder stabilizing muscles , especially the trapezius and latissimus dorsi . This exercise serves as a basic...

Cable Chest Fly

The Cable Chest Fly is an excellent exercise for isolating and training the chest muscles , especially the pectoralis major . The exercise provides constant resistance throughout the movement and...

Skater Jumps

Skater Jumps are a dynamic, lateral plyometric exercise that targets the glutes , quadriceps and hamstrings , while improving balance and coordination . This movement mimics skating movements, making it...

Vindusviskere

The Windshield Wipers exercise is a powerful core movement that targets the obliques , rectus abdominis , and hip flexors . It helps build core strength, enhances rotational stability, and...

Lying Leg Curl

The Lying Leg Curl is an effective isolation exercise that primarily targets the hamstrings — the group of muscles located on the back of your thighs. This exercise helps improve...

Good mornings

Good mornings are an effective exercise for strengthening the hamstrings , gluteal muscles and lower back . The exercise focuses on hip mobility and is often used in strength training...

Flutter Kicks

Flutter kicks are an effective exercise that focuses on strengthening the lower part of the stomach and core muscles . The exercise also activates the hip flexors and leg muscles,...

Kettlebell Clean and Press

The Kettlebell Clean and Press is an effective full-body exercise that works your shoulders , back , legs , and core . It's a dynamic movement that improves strength, coordination,...

Battle Ropes

Battle ropes is an effective full-body exercise that gives you both **strength** and **cardio training**. The exercise activates the muscles in the shoulders, arms, core and legs, while challenging endurance....

Bear Crawl

Bear crawl is a full-body exercise that strengthens the core muscles , shoulders and legs . This exercise requires balance, strength and coordination, and is ideal both as a warm-up...

Face Pull

Face Pulls are an excellent exercise for strengthening the upper back, shoulders, and especially the **rear deltoids**. This exercise is highly recommended for improving posture and shoulder stability as it...

Incline Push-Up

Incline Push-Up is a modified push-up variation that is ideal for training the chest , shoulders and triceps . By placing the hands on an elevated surface, the strain on...

Spider Crawl

The Spider Crawl is a functional exercise that strengthens the core muscles , shoulders and hips , while improving both mobility and flexibility. This whole-body movement requires coordination and contributes...

Jefferson Squat

The Jefferson Squat is a unique and highly effective exercise that trains the quadriceps, glutes, hamstrings and core muscles . This squat variation challenges balance and activates multiple muscle groups,...

Sled Push

The sled push is a dynamic, full-body exercise that targets major muscle groups such as the quadriceps, hamstrings, glutes, and core . It's excellent for building strength , improving cardiovascular...

V-Up

V-Up is an advanced core exercise that effectively trains the abdominal muscles, especially the lower and upper parts of the rectus abdominis, as well as the hip flexors. The exercise...

Lateral Raise

The Lateral Raise is one of the best exercises for building broad and strong shoulders, especially because it targets the middle part of the deltoid muscles. This exercise is perfect...

Box Jump

Box Jump is an excellent plyometric exercise that builds explosive strength in the lower body. This exercise activates muscles such as the quadriceps, glutes and calves, and is ideal for...

Dumbbell Pullover

The Dumbbell Pullover is a versatile exercise that effectively trains both the chest muscles (pectoralis major) and the back (latissimus dorsi). This exercise is known to strengthen the upper body,...

Kettlebell Swing

The Kettlebell Swing is an excellent exercise that works several muscle groups, especially the hips, glutes, thighs and core. This exercise is known to build explosive strength in the lower...

Arnold Press

The Arnold Press is a fantastic exercise for strengthening the shoulders, and it is particularly effective because it activates all three parts of the deltoid muscles (anterior, middle and posterior)....

Hack Squat

The Hack Squat is a very effective leg exercise that trains the thigh muscles, especially the quadriceps, as well as the glutes and hamstrings. This exercise is usually done in...

Sumo Deadlift

The Sumo Deadlift is a variation of the traditional deadlift that primarily trains the muscles in the seat, thighs (hamstrings and quadriceps) and back. The difference lies in the wide...

Squats

Squats are a very important exercise that focuses on strengthening the thighs , glutes and hamstrings . This exercise builds muscle mass and improves stability in the lower body, while...

Side Lunges

Side lunges, or side lunges as they are often called in Norwegian, are a great exercise for strengthening the leg muscles , especially the thighs and glutes , while also...

Lungs

Lunges are a very effective exercise that targets the thighs , glutes and hamstrings . This exercise helps to build strength in the lower body, improve balance and strengthen the...

Reverse Lunge

Reverse lunges, or backward lunges , are a great exercise that focuses on the glutes , thighs and hamstrings , while challenging balance and stability. This variant of lunge is...

Renegade Row

The Renegade Row is an excellent compound exercise that combines core stability with upper body strength, training muscles such as the back (latissimus dorsi) , shoulders , biceps and core...

Hanging Leg Raise

Hanging Leg Raise is an advanced exercise that mainly trains the core muscles , focusing on the lower abdominal muscles and hip flexors . This exercise strengthens the core and...

Zercher Squat

The Zercher Squat is a unique variation of the squat that mainly targets the quadriceps , gluteal muscles and core . This exercise also involves the upper body and strengthens...

Smith Machine Squat

The Smith Machine Squat is an effective exercise for strengthening the quadriceps , gluteal muscles and hamstrings . It is particularly useful for those who want to focus on proper...

Bulgarian Split Squat

The Bulgarian Split Squat is a single leg exercise that is excellent for building strength in the quads , glutes and hamstrings . This exercise improves balance, stability and lower...

Donkey Calf Raise

The Donkey Calf Raise is a very effective exercise for building strength in the calf muscles , especially the gastrocnemius muscles. This exercise provides a greater stretch in the calf...

Wall Sit

Wall Sit is an effective isometric exercise that primarily trains the quadriceps , but also activates the gluteal muscles and hamstrings . This exercise is excellent for building muscle endurance...