ONE MONTHLY FRIGG Month 2 - PROGRAM 1

You have 3 resistance programs which you do with a day in between. Program 4; cardio, you do on those in between days. Program 4 at least 2 a week. For example: Mon: 1, Tue: 4, Wed: 2, Thurs: 4, Fri: 3, Sat: 4, Sun: rest. If you have carpet then in all exercises involving tea towels use magazines. They will slide on the carpet.

Focus points always! – IMPORTANT!

Always warm up for 5 min at least and cool down for 10 min before you stretch. (fast walking, slow jogging even on the spot. ) – The Cool down is very important for your stubborn fat areas as you need to keep the blood flow up for a few min afterwards to transport the fat. – see article about alpha and beta-

Remember to do the Challenges! Do a Challenge at the beginning of the Fury and the same one again at the end of it. See Challenge page, this is crucial to do, this is your before and after.

In every exercise engage your core muscles. YOU SHOULD ALWAYS NEED THE REST! DO THE EXERCISES THAT FULL OUT AND WITH THAT MUCH POWER THAT YOU ARE ALWAYS DYING FOR THE REST!

Shoulders back (without arching your lower back )

In a squat, the lower back is always straight, chest up and weight going through your heels, think that you are sitting on a chair that is far behind you.

In all jumps start in a squat and end in a squat.

Use your power! Engage your muscles! Do not just do the exercise.

Every time you use weights it should be hard. The last 3 reps should be an amazing struggle.

Never ever compromise on technique. That´s how you will injure yourself.

Sweat! A lot! If you are not dead afterwards, you did not try hard enough.

If you are training in a gym never think about what others think about you. Do not let that stop you from going for it. We always go all out!

Always stretch at the end.

Do not give up.

This is too important.

Go Berserk Viking!!!

Program 1

2 exercises. 4 sets. NO REST!

Cross Squat jumps x8
Place bands or towels in a cross on the floor. Squat jump forwards, backwards, to the side, to the other side, then back again. Throughout watch that you are squatting properly; taking off in a squat and always landing in a squat with back straight.
Bicep Curls x12
Shoulders back, core in, think which muscle you are working, engage the bicep, bring weights up. As you lower them, watch that there is no swing in the body and that the arms don’t swing backwards. Keep the tension also on the way down.

2 exercises. 4 sets. 30 sec rest

Jumpy Kicks x15 each leg

Start with your right leg slightly back, then oomph the knee up and kick as high as you can with the left leg. The height of the kick will be determined by the power of the right knee, which should still be in the air as the left leg leaves the floor. Powerful!!

Jumpy press ups x6
Down in a plank position, hands and feet close together. Bend slightly and jump the whole body out into a deep press u, then jump back up and in. Try to keep bum down and core engaged.

2 exercises. 4 sets. 20 sec rest.

Squat with a backward lunge x12 each leg
Never come out of the squat. Heels down and weight back with lower back straight and chest up. Lunge backward deeply and come back into the squat.
Walking plank shifter x8
Start up, kneel down, walk hands forward into a plank with core engaged. Come down on forearms and back up as in a normal plankshifter, then walk back and come back up. As soon as you come fully up with shoulders back, you go back down

2 exercises Do 8 burpees, 8 press ups, then 10 burpees, 10 press ups, then 12, then 10 again, then 8. NO BREAK!

Burpees
Squat with bum sticking out, jump backwards into a plank position, jump back to the squat, do a squat jump, and land in a squat. That is 1 burpee. The main thing that you have to watch, which is crucial, is when you jump out of the plank to a squat , your heels need to be down on the ground… That is the most important thing. Also when you come out of the squat jump, always land in the squat.
Press ups
Press ups position either on toes or on knees. Hands wide, wrists in same line as shoulders. Core is engaged, whole body down, chest touches the floor and the whole body up in one piece.