By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. View our Privacy Policy for more information.




Is it important to warm up? Absolutely!

In order to exercise and activate your body, it needs to be prepared. When you warm up, you increase the blood flow in the body and the muscles get more oxygen. This helps so your performance becomes higher and you can perform your training/activity in a better and more efficient way, but above all it helps to avoid injuries.  

  • You increase your body temperature.
  • Prepares the muscles for harder effort than usual.
  • Increase performance.
  • Improves mobility by warming joints and ligaments.
  • Muscles and nerves are prepared and work more efficiently.
  • Decreased risk of injury.

Switch between two exercises, each exercise is performed intensively for 45 seconds, then rest for 15 seconds, switch to the next exercise. Repeat each for 4 rounds



Kettlebell swing is a cannonball or so-called kettlebell exercise and is a heart rate booster that makes your heart work hard while activating the whole body. Here you build both endurance and strength. Use your hip as a hinge. The back should therefore be straight throughout the exercise and not bent.

  • Choose the weight according to your needs.
  • Bend your knees and hold the handle of the kettlebell.
  • Tighten your glutes (butt) and use your hips to swing the kettlebell forward and up oto eye level. And swing back down (be sure not to do a squat when coming down– the hip should do all the work)
  • Repeat.



  • Stand with your feet hip-width apart.
  • Put your hands in front of your body.
  • Slowly lower your butt towards the floor as low as you can without arching your back.
  • Jump straight up as high as you can, don't land on straight legs, make sure you have bent legs for a soft landing.
  • Repeat.
  • The upper body should be kept as straight as possible, do not lean forward in your squat.

For increased efficiency, you can add dumbbells to this exercise.

X 4 each exercise (total 16 min)



This is a full body exercise that gets your heart rate going and challenges your strength.

  • Place the dumbbells in front of you on the floor.
  • Go down into plank position and lower your chest to the floor.
  • Press up again and jump forward with your feet on the outside of your hands.
  • Then swing the dumbbells up over your head.
  • Repeat  
  • Keep your body tensed and focus to have the right muscles to work. Here you want to feel the power coming from the hip and butt.



Rope jumping is an effective exercise. You improve your fitness and flexibility. Rope jumping provides a full-body workout where almost all muscles are activated.   

  • Jump at high speed.  
  • X 4 each exercise (total 16 min)



This is a classic exercise for those who want a tight abs. Sit ups trains the straight abdominal muscles which effectively contribute to make the abdominal muscles visible while building the muscles and this also helps to stabilize your spine.

  • Lie on your back with your legs bent and your feet on the floor.
  • Place your hands on your chest or behind your ears.
  • Tighten your abs and lift yourself off the floor until you are almost sitting up. Pause for a second and lower your back slowly.
  • Don't go all the way down – do not let he abs rest!
  • Repeat


  • Lie on a bench (on your back) with your knees bent and your feet flat on the ground.
  • Hold a dumbbell with both hands with your arms straight and over your chest.
  • Lower the weight behind your head and keep your arms straight. Make sure your lower back is always in contact with the bench/floor.
  • Pause for a second and lift up again.
  • Repeat  

X 4 each exercise (total 16 min)

No items found.
No items found.
No items found.