Wednesday
Endurance program: 20 minutes Fun-Run
- Warm up for 10 minutes at a comfortable pace.
- Run or walk for 20 minutes at an intensity you are comfortable with, but a bit harder than the speed at the warm-up – without stopping.
Core strength program
- 10 push-ups, either with bent knees, or as in the picture below.
- 15 squats. Exercise the front of your thighs (quadriceps), buttocks and lots of stabilizer muscles. Keep your hands behind your neck and keep your legs a shoulder width apart. Keep your back upright (look up and forward, and tighten your abdominal muscles somewhat), bend your legs and “go down” as far as you can without losing your balance. Go down slowly and upwards relatively quickly.
- 10 squat jumps – same movements as for squats described above, but move so quickly up that you jump up in the air.
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