Training Programs

Schedule

This session takes about 15 minutes to complete and should be repeated 2-4 times a week. Choose between the Main workout, which you can do by yourself, or the Family workout to include your kids and family members.

Main workout

Our first workout will be a so called “Tabata”. Tabata training is one of the most popular forms of high-intensity interval training (HIIT). The basic concept is to work out hard for 20 seconds and rest for 10 seconds.

To make your workout easier, we recommend you to install a Tabata timer app on your phone.
Visit the AppStore or Google Play and search for “Tabata”.

Exercises:

• Tuckjumps (View video)
• Pushups (View video)
• Jumping air-squats (View video)
• Mountain climber (View video)

Instructions:

1. Perform the exercise as fast as you can for 20 seconds.
2. Rest for 10 seconds.
3. Move on to the next exercise in the list and repeat step 1 & 2.
4. When all exercises have been completed, rest for 1 minute.

Repeat the steps above 6 times.

Finish the session with mobility exercises (see below).

Family workout

Instructions:

1. Jump over / Plank
   1. One person in plank position while the other jumps back and forth over the legs 20 times. (View video)
   2. When finished, switch positions.
   3. Repeat 5 times each.
2. Do the following exercises together:
   1. 20 Snow lunges (View video)
   2. 10 Push ups (View video)
   3. 20 situps each with towel (View video)
   4. Repeat steps A-C 3 times
3. Challenge your mom/dad in “Plank Tugwar”! (View video)
   The adult should try to keep him/herself up as long as possible while the child pulls the towel.
   One time on each side.
4. Finish the session with mobility exercises (see below).

Mobility (Main & Family)

Repeat each exercise 20 times.

• Torso Twist (View video)
• Cat/Cow (View video)
• Malasan (squat) with rotations (View video)
• Plank walk (View video)
• Snow angel (View video)

Schedule

This session takes about 15 minutes to complete and should be repeated 2-4 times a week.

The workout

Many of us are working from home right now and not everyone has access to an ergonomic workspace in their house/apartment. When you sit down a lot it is extremely important to have a strong core, i.e. abs, back and shoulders.

This week we will challenge your core. A strong core is not just important in OCR but also in your everyday life. Try this quick but effective workout to strengthen your most important muscles.

Exercises:

• Plank, knee 2 arm (View video)
• Plank with rotation (View video)
• Insect (View video)

Instructions:

1. Perform all three exercises for 30 seconds each, then rest for 30 seconds (i.e. 90 sec workout, 30 sec rest).
2. Repeat 3-5 times depending on your level (see below).

Beginner: 3 rounds.
Intermediate: 4 rounds.
Strong: 5+ rounds.

Finish the session with mobility exercises for your shoulders (see below).

Mobility Exercises

Repeat each exercise 20 times.

• Shoulder rotations with stick (View video)
• Snow angel (View video)
  Keep your arms and shoulders on the floor through this exercise.
• Torso twist (View video)

Schedule

This session takes about 15 minutes to complete and should be repeated 2-4 times a week.

The workout

It’s time to strengthen our legs and raise our pulse a bit. Here is another quick, but very effective session to get stronger legs.

For the strength exercises you will need some kind of weight. Find something at home to put on you shoulders/back or hold in your hands. It could be shopping bags filled with some rocks/sand from your garden or maybe your pet, child or partner. Use your imagination!

Instructions:

1. Weighted lunges (View video)
   As many reps as you can carry out maintaining good technique.
   Rest for 30 seconds.
2. 10 Burpees (View video)
   Rest for 30 seconds.
3. Weighted squats (View video)
   As many reps as you can carry out maintaining good technique.
   Rest for 30 seconds.
4. 10 Back to Back Burpees (View video)
   Rest for 30 seconds.
5. Weighted calf raises (View video)
   As many reps as you can carry out maintaining good technique.
   Rest for 30 seconds.

Repeat the exercises above 3 times.

Well done! Now finish off with some well deserved mobility exercises for your legs, back and shoulders (see below). Make sure to perform these slowly and with control while focusing on your breathing.

Mobility Exercises

Repeat each exercise 10 times.

• Plank walk (View video)
• Malasan squat rotations (View video)
  10 on each side
• Cat/Cow (View video)
• Snow Angel (View video)
  Keep arms and back on the floor while performing this exercise.

Schedule

This session takes about 15 minutes to complete and should be repeated 2-4 times a week.

The workout

Time to encourage your children and train together!

Instructions:

1. Pass the sock, 1 minute (View video)
2. Burpees, 30 seconds (View video)
3. Static situp ball throwing, 1 minute each (View video)
4. Jumping air squats, 30 seconds each (View video)
   Help your child with supported air squats (View video)
5. Jump over plank, 30 seconds each (View video)
6. Mountain climber, 30 seconds (View video)

Repeat the exercises above 4 times.

Finish the session with mobility exercises.

Mobility Exercises

Repeat each exercise 10 times.

• Plank walk (View video)
• Plank with rotations (View video)
  10 on each side
• Cat/Cow (View video)
• Snow Angel (View video)
  Keep arms and back on the floor while performing this exercise.