Workout Routine

Clara Hemma

by Ratrider

Hemmaträning för Clara

Workouts

Workout 1: Full-Body Strenght & Mobility - Måndag

Static stretch and light cardio

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Static stretch and light cardio

1 sets

Full-body Kettlebell

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Full-body Kettlebell

3 sets

Resistance Band Pull-Apart

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec

Resistance Band Pull-Apart

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

goblet squat

3 sets

Dumbell one-hand row (RIGHT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbell one-hand row (RIGHT)

3 sets

Dumbell one-hand row (LEFT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbell one-hand row (LEFT)

3 sets

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec

plank

2 sets

static stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

static stretch

1 sets

Workout 2: Workout 2: Core & Conditioning - Onsdag

Static stretch and light cardio

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Static stretch and light cardio

1 sets

Russian Twists (dumbell)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

Russian Twists (dumbell)

3 sets

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

swing

3 sets

Resistance Band Side Steps

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Resistance Band Side Steps

3 sets

static stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

static stretch

1 sets

Workout 3: Upper body & Mobility - Fredag

Static stretch and light cardio

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Static stretch and light cardio

1 sets

Dumbbell - Military one-hand (RIGHT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbbell - Military one-hand (RIGHT)

3 sets

Dumbbell - Military one-hand (LEFT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbbell - Military one-hand (LEFT)

3 sets

Dumbbell - Biceps (RIGHT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbbell - Biceps (RIGHT)

3 sets

Dumbbell - Biceps (LEFT)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec

Dumbbell - Biceps (LEFT)

3 sets

Arm Circles

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Arm Circles

3 sets

static stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

static stretch

1 sets