Core drills

Today’s Workout Wednesday is core drills.

The drills are Supine hip lift, Hollow body side holds, Crunches with legs up, Pulse-ups, Fifer Scissors, Headstand pike leg raises, Headstand L-switches, Rocking Boat, One arm/one leg plank, Tuck on toes lift and Plank with knees to opposite elbows.

Next Wednesday is legs 🦵🔥

See more drills on my YouTube channel.

Hands and wrists

Hello and welcome to the first Workout Wednesday!
Today’s focus is hands and wrists.
Having strong and healthy wrists is important to perform arm balances and handstands. Weak hands can also hold you back in deadlifts.

Spider hands undoes the damage to hands from too much phone time, and is a must to build strength for arm balances on fingertips.

Stretching wrists can be performed in full plank or on your knees. Work in different directions, back and forth, and side to side.
Do the stretches with reversed grip.
Put palms in the ground.
Do push-ups with hands rotated inwards.
In addition to these drills, you can also help your wrists and hands further with a digital detox, which gives the joints a break. I do also take 5 milliliter of methylsulfonylmethane or MSM solved in water, daily.
I hope you liked these drills, and see you on next Wednesday for core drills.

15 great workouts for middle splits

Going really deep in bound angle pose, frog pose and middle splits is a dream. It’s a long mission for most of us, and you need both flexibility and strength to achieve it safely. Here are 15 drills that improve strength and hip mobility that you can do at home with no equipment.

Hip Rotations

Perform roundhouse kicks in place

Forward Back Leg Swings

Swing leg back and forth, from a position resembling Warrior 3 to Uthita Hasta Pandangustasana C

Side To Side Swings

Swing leg to side and across center line

Opposite Foot To Hand Taps

Tap your opposite hand with your foot

High Knees

Lift knees high and keep a good tempo

Buttkicks

Jog in place and kick your butt with your heels

Jumping Jacks

A well-known drill. Stretch your shoulders with puppy pose if you feel any stiffness or discomfort.

High Kicks

Kick low at side and then high, on or across center line

Mountain Climbers

Great to fire up core

Side Lunge Touchdowns

Start in center of mat, and lunge to the sides and touch ground with your hands

Inch Worms

Start in a standing forward fold, walk with your hands forward, do a push-up and walk with your hands back.

Burpees

A burpee is a push-up followed by a squat jump, with hands to the sky at apex.

Squat Jumps

Squat jumps is great drill to fire up the legs

Ice Skaters

A powerful exercise that targets the whole legs

Ankle Crushers

Keep feet together and squat down. Go all the way down if you can do a full bound angle pose.

Vilken digital detox-typ är du?

Årets digitala detox börjar på lördag 8 februari. Det finns flera sätt att genomföra en digital detox.

Social digital detox

Skippa mobilen, surfplattan och datorn och lev som på det glada 80-talet. Njut av god mat, trevligt folk och goda drinkar.

Atletisk digital detox

Passa på att kombinera en digital detox med hård träning. Varför inte prova på att kombinera stenhårda pass på gymmet med yoga och löpning. Undvik alkohol och annat som påverkar resultaten negativt.

Digital detox med juicerensning.

Byt ut samtliga måltider mot färskpressad juice. 800 ml tre gånger dagligen är att rekommendera. En juicerensning ger ett kaloriunderskott och du kommer troligen inte att orka med ett hårt pass på gymmet. Men kortare yogapass och löprundor brukar funka om man portionerar ut juicen smart.

Full dopaminfasta

Det extrema alternativet. Under en dopaminfasta dricker man bara vatten och undviker allt som stimulerar belöningssystemet nämnvärt.

Coronavirus in Sweden

Sweden had its first case of the Wuhan Coronavirus yesterday, and I knew it was just a matter of time. It’s highly contagious and mild cases can be mistaken for a common cold. It’s still a novel disease, and little is known why some gets a bad infection when others get the mild form. What we can do is to reduce the risk of infection (wash your hands, be careful among sick people), reduce the risk of spreading infection (stay home if you’re sick) and having a fit and strong body does in general increase the odds of beating severe diseases and bouncing back.

The coronaviridae is a family of viruses that include several strains of common cold, as well as this one, and SARS and MERS. A behavior that has to end is acting entitled and getting angry if someone has to cancel something because of a cold or flu. Be glad that you’re not the one being sick and wish your friend getting well instead. We also need to be better in staying home when we’re sick. It’s not ”taking responsibility” to go to work and infecting others. Let this epidemic be a lesson in proper behavior, as it’s a matter of when, not if, we face a truly nasty virus, like the Spanish Flu or a coronavirus that is as contagious as this one, but as lethal as MERS.