Get your workout at home!

In Liiteguard we hope to inspire and motivate you to be the best version of yourself.

In the videos you can find on this page, you will find exercises for your entire body, which you can do at home, without the use of weights or exercise machines.

 

Workout 1 – Legs/Glutes:

• 4 sets with 30 repetitions pr. leg
• PROGRAM:
  • Ankle banded jumping jacks
  • Banded hip ups
  • Banded kneeling abduction
  • Banded donkey kicks
  • Banded kickbacks

 

Workout 2 – Upper body:

• 4 sets with 15 repetitions (pr. arm)
• PROGRAM:
  • Seated row
  • Chest press
  • Bent over lateral raises
  • One arm lateral raise
  • Back shoulder
  • Biceps
  • Triceps
  • Push ups
  • Starfish crunches

 

Workout 3 – Team Workout:

• 10 minutes partner HIIT-workout
• PROGRAM:
  • 40 sec. High knees/Squat Holds – 20 sec. Pause and switch
  • 40 sec. Push-ups/Situps – 20 sec. Pause and switch
  • 40 sec. Lateral Jumps/Mountain Climbers – 20 sec. Pause and switch
  • 40 sec. Twisting Knee Drives/Jumping Lunges – 20 sec. Pause and switch
  • 40 sec. Push-ups/Squats – 20 sec. Pause and switch

 

Workout 4 – HIIT-workout:

• 3 rounds, every exercise is done for 30 sec.
• PROGRAM:
  • Star Jump
  • Sprint in place/fast feets
  • Knee raises
  • Power Jack
  • Toe Tap
  • Hand Walk-Out
  • Jump squat
  • Jumping Lunge
  • London Bridge