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Stand with your feet shoulder-width apart and toes pointing slightly outwards. Keep your back straight and lower your body by bending your knees and hips while tensing your core muscles. Your knees should follow the direction of your toes and your heels should stay on the floor. Go down until your thighs are parallel to the floor or deeper if your mobility allows. Then push up through your heels by activating your thighs, glutes and core to return to the starting position.

Repeat the exercise 3-4 sets of 8-12 repetitions.

How can the exercise be made more difficult?

• Increase the weight by taking a pair of dumbbells in your hands.
• Add a jump when you need to return to the starting position.

How can the exercise be made easier?

• Use a chair that you can sit on and get up from.

Stand on one leg with a slight bend in the knee and a straight back. Slowly lower your upper body forwards while lifting the opposite leg backwards in a straight line. Keep your core tight and your arms stretched forward over your head. Lower until you can touch the floor with your body in a horizontal line or as far as your stability allows. Then push your hips forwards and activate your thighs, glutes and core to return to the starting position.

Repeat the exercise 3-4 sets of 8-12 repetitions on each leg.

How can the exercise be made more difficult? 

• Add extra load by holding a dumbbell in your hands. 
• Perform the exercise at a slower pace. 

How can the exercise be made easier? 

• Lean on a chair to keep your balance.

Stand upright with your feet hip-width apart. Step one leg backwards in a lunge until the front knee is at a 90-degree angle while keeping your back straight. Explosively push off with your front leg and bring your back leg forwards in a high knee lift, possibly adding a small hop. Keep your balance by tensing your core and activating your thighs and glutes throughout the movement. Then lower your leg back into a new lunge in a controlled manner and repeat.

Repeat the exercise 3-4 sets of 8-12 repetitions on each leg.

How can the exercise be made more difficult?

•  Increase the load by holding a dumbbell in your hands. 
• Make a bigger leap and jump. 

How can the exercise be made easier? 

• Remove the jump and lift the knee in a quick controlled movement. 

Stand with your feet hip-width apart and place one foot on a cloth. Keep your back straight and core tight as you slide your foot backwards in a controlled manner and bend your front leg into a lunge. Then press through the heel of your front leg and activate your thighs, glutes and core to pull your back leg back to the starting position. 

Repeat the exercise 3-4 sets of 8-12 repetitions on each leg.

What can make the exercise difficult?

• Increase the load by adding a dumbbell. 
• Increase the range of motion by sliding further back with your back leg. 

What can make the exercise easier? 

• Perform a regular lunge by taking a step backwards without slipping. 

Stand with your feet hip-width apart and place one foot on a cloth. Keeping your upper body upright, slowly slide your foot to the side while bending the opposite knee to lower the hip towards the floor. Keep your weight on the bent leg and make sure your knee follows the direction of your toes. Push yourself back to the starting position by activating your inner thighs, glutes and core. 

Repeat the exercise 3-4 sets of 8-12 repetitions on each leg.

What can make the exercise difficult?

• Increase the load by adding a dumbbell. 
• Increase the range of motion by sliding further into the exercise. 

What can make the exercise easier? 

• Perform a regular lunge by taking a step to the side without sliding. 

Lie on your stomach with your arms stretched out and your forehead slightly lifted off the floor. Keep your gaze down to avoid tension in the neck. Simultaneously lift your left arm and right leg off the floor while tensing your back, glutes and core. Hold the lift for a short moment before lowering back down in a controlled manner. Repeat the movement with the opposite arm and leg. The exercise especially strengthens the back muscles, which improves your posture while running.

Repeat the exercise 3-4 sets of 8-12 repetitions on each side.

How can the exercise be made more difficult? 

• Slow down and perform the exercise slower and hold the lift for 2-3 seconds. 
• Do the exercise on your knees to challenge your balance.

How can the exercise be made easier? 

• Lift only one body part at a time, so arm - arm - leg - leg.

Lie on your back with your arms stretched towards the ceiling and your legs raised at 90 degrees. Keep your lower back pressed against the floor and tense your core muscles to stabilise your body. Slowly lower your left arm and right leg towards the floor while keeping the rest of your body stable. Return to the starting position in a controlled manner and repeat with the opposite arm and leg.

Repeat the exercise 3-4 sets of 8-12 repetitions on each side.

How can the exercise be made more difficult? 

• Hold a dumbbell in your hands. 

How can the exercise be made easier? 

• Only lower one body part at a time, so arm - arm - leg - leg.

Start in a high plank with your hands placed directly under your shoulders and a strong core. Keep your body in a straight line and avoid raising or lowering your hips. Alternately pull your knee up towards your elbow on the same side at a controlled pace. Lower your leg back to the starting position and repeat on the opposite leg. 

Repeat the exercise 3-4 sets of 8-12 repetitions on each side. 

How can the exercise be made more difficult? 

• Bend your arms while lifting your knee to the elbow. 
• Bring your knee diagonally to the opposite elbow. 

How can the exercise be made easier? 

• Lift your knee towards your elbow without lifting all the way.