Welcome

Movement should be easy, available, and for everyone. That’s my goal with these cards. On this page, you get access to the photographs your cards are based on. You will find different variations of the exercises, some tougher, some easier. You always choose your own level.

After the exercises, you will find a mini workout with only static exercises. And after that, you’ll find some more suggestions on different workouts you can create.

If you are using my cards and you’re satisfied please share on social media and tag me @halsasomval

Fotograf: Roland Gudinge, Mood Frames 

Balans/Balance

Flying Dragon

This exercise is for stability, strength and balance. To be performed slowly with control.

Styrka/Strength

Squat

The squat works on our leg and gluteal muscles mainly. Try to get your knees down to at least 90° and keep your upper body as straight as possible. You can perform this exercise quickly or really slowly, all depending on the workout plan.

One Legged Squat

This is a progression of the squat and step before the next exercise. A little more strength and balance is required here than in the simpler variant above.

Pistol squat

This is the most difficult variation, the single leg squat. It requires a lot of strength, mobility and balance.

Cossack squat

A wonderful lunge that challenges the side and also works with the hip muscles and torso. Keep your chest high and relax your shoulders. Both feet should be on the ground. Go deep enough that you can stand up and cross over to the other side without the help of your hands for support.

Inchworm

Another full-body exercise, the cabbage mask, this one works a lot with stabilizing muscles. Allow yourself to go only so far that you don’t lose your core and start to sway. This exercise is performed slowly and controlled and try to keep the hip as still as possible. I would highly recommend this as a great warm up exercise or as a finishing exercise. As a bonus to the pass you perform.

Inchworm scaled

Like the Cabbage Mask, but by wearing it on your knees, the exercise becomes easier and less stressful. But keep your torso tight and don’t slouch.
As the Inchworm but keep your knees on the ground, it’s easier and more relieving. Keep the core tight and don’t arch.

Push up

The push-up mainly works the arms, chest and shoulders. In this exercise you want to have a straight posture, all the way up and down, in the bottom position the chest will touch the ground but the rest of the body does not. When this becomes too easy try lifting a leg or an arm.

Push up scaled

By lowering the knees, the leverage becomes smaller and the exercise becomes easier.

To develop strength in push-ups, you can start by doing as many as you can on your toes and go down on your toes, but up on your knees. A good developing scaling.

Lunge

Lunges strengthen the legs and seat, you can vary the lunges by placing the leg forward or behind in different directions. Try, for example, x to lunge like clockwork. at twelve, one, two, three, four etc.

Sit up

Do the exercise, sit up. Just like it sounds, from lying down to using your core muscles to sit up, complete the movement all the way so your shoulders pass your hips. There are many variations of this exercise.

Back extension

Back side focus back, from lying down you either lift both head and legs as in the picture but as a slightly easier start you can start by just lifting the upper body and let the legs remain.

Focus back muscles, either you lift your head and legs as on the picture. Or as an easier variation, lift your upper body but keep your legs on the ground.

Floor dip

Arms and shoulders work here, to increase the difficulty, lift the seat off the ground in the starting position and let the seat follow the movement down.

Hip Raise

The hip lift primarily strengthens the legs and seat, tighten the seat properly in the up position.

To increase the difficulty, keep the leg elevated throughout the exercise.

Shoulder tap

Stability, arms, shoulders, torso. Keep your hip as still as possible throughout the exercise. Run every other arm. To scale the exercise, lower your knees to the ground.

Russian Twist

Trunk exercise, turn the upper body side to side, keep the legs as still as possible. To scale the exercise, place your feet on the ground.

Kondition/Cardio

Burpee

The burpeen is a full-body exercise that mainly trains the chest, arms, trunk, legs, and seat and is a wonderful pulse-raiser that gives the heart muscle a challenge. It is important that you perform this based on your level, everything from slowly performing it and getting down to the ground in a slow and controlled manner to challenging it through a higher tempo.

High knees

This is a fitness exercise that should get your heart rate up, mark with your hands as high as you can stand and can come up with your knees. Adjust speed according to your ability. Or vary and instead lift slowly and controlled and turn the exercise into more strength and balance.

Mountain climber

Fitness, torso, shoulders. Get as close as you can with your knee against your arm. Work at speed, every other leg.

Grasshopper

Like the mountain climber, the grasshopper also challenges a little more in terms of mobility. Here you raise the entire lower leg as high as possible towards the arm. As fast as you can and every other leg.

Static Training/Static Workout

Choose all the exercises or just one of them and try holding them for 10 seconds, then change the exercise. Find a challenging mode for you, your scaling. And run 10 seconds per exercise and 1-4 rounds. Is ten seconds easy, increase in time and challenge the level of difficulty.