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Hemma
by Ratrider
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Workouts
Workout 1: Full-Body Strength & Mobility - Måndag
Static stretch and light cardio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Static stretch and light cardio
1 sets
Start
in App
Full-body Kettlebell
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
Full-body Kettlebell
2 sets
Start
in App
goblet squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
goblet squat
3 sets
Start
in App
Kettlebell One-hand Row (RIGHT ARM)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Kettlebell One-hand Row (RIGHT ARM)
3 sets
Start
in App
Kettlebell One-hand Row (LEFT ARM)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Kettlebell One-hand Row (LEFT ARM)
3 sets
Start
in App
Resistance Band Pull-Apart
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
Resistance Band Pull-Apart
3 sets
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
plank
3 sets
Start
in App
static stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
static stretch
1 sets
Start
in App
Workout 2: Core & Conditioning - Onsdag
Static stretch and light cardio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Static stretch and light cardio
1 sets
Start
in App
Russian Twists
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Russian Twists
3 sets
Start
in App
swing
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
swing
3 sets
Start
in App
Resistance Band Side Steps
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Resistance Band Side Steps
3 sets
Start
in App
Dips
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec
Dips
3 sets
Start
in App
static stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
static stretch
1 sets
Start
in App
Workout 3: Upper Body & Mobility - Fredag
Static stretch and light cardio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Static stretch and light cardio
1 sets
Start
in App
Military one-hand (LEFT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Military one-hand (LEFT)
3 sets
Start
in App
Military one-hand (RIGHT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Military one-hand (RIGHT)
3 sets
Start
in App
Resistance Bands Row (straight)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec
Resistance Bands Row (straight)
3 sets
Start
in App
Resistance Bands Row (tilted)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec
Resistance Bands Row (tilted)
3 sets
Start
in App
Kettlebell Biceps (RIGHT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Kettlebell Biceps (RIGHT)
3 sets
Start
in App
Kettlebell Biceps (LEFT)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Kettlebell Biceps (LEFT)
3 sets
Start
in App
Arm Circles
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
Arm Circles
3 sets
Start
in App
static stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
static stretch
1 sets
Start
in App