# Winter arch 2026

Cat is tirsdag
Cow is Thursday
Taco is Friday 
Sunday is cleaning

## Tirsdag uke 1-2

For de to første ukene

### Warmup


### Workout

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 2min March in Place - Body Only

### Hoved

- 1 × 12 Dumbbell floor chest press
- 1 × 12 Bicep Curl - Dumbbell
- 1 × 10 Shoulder Press - Dumbbell
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12 reverse snowsngeld
- 1 × 12 Overhead triceps extension


## Torsdag uke 1-2

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing (Forward-Backward)
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Bodyweight Squat
- 1 × 20 Dead Bug
- 1 × 12 Deadlift (Romanian) - Dumbbell
- 1 × 30s Plank
- 1 × 12 Reverse Lunge - Dumbbell
- 1 × 15 Glute Bridge - Barbell


## Fredag uke 1-2

### Warmup

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 1min wall push up
- 1 × 1min March in Place - Body Only

### Hoved

- 1 × 10 Push-Up
- 1 × 12 Bicep Curl (Hammer) - Dumbbell
- 1 × 12 Dumbbell floor chest press
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12s Superman Hold
- 1 × 12 Triceps Extension (Bent-Over) - Dumbbell


## Søndag uke 1-2

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Squat (Goblet) - Dumbbell
- 1 × 12 Bird Dog
- 1 × 20 Split Squat
- 1 × 40s Side Plank
- 1 × 20 Glute Bridge (Single-Leg)
- 1 × 15 Calf Raise


## Tirsdag uke 3-4

For de to første ukene

### Warmup


### Workout

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 2min March in Place - Body Only

### Hoved

- 1 × 12 Dumbbell floor chest press
- 1 × 12 Bicep Curl - Dumbbell
- 1 × 10 Shoulder Press - Dumbbell
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12 reverse snowsngeld
- 1 × 12 Overhead triceps extension


## Torsdag uke 3-4

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing (Forward-Backward)
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Bodyweight Squat
- 1 × 20 Dead Bug
- 1 × 12 Deadlift (Romanian) - Dumbbell
- 1 × 30s Plank
- 1 × 12 Reverse Lunge - Dumbbell
- 1 × 15 Glute Bridge - Barbell


## Fredag uke 3-4

### Warmup

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 1min wall push up
- 1 × 1min March in Place - Body Only

### Hoved

- 1 × 10 Push-Up
- 1 × 12 Bicep Curl (Hammer) - Dumbbell
- 1 × 12 Dumbbell floor chest press
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12s Superman Hold
- 1 × 12 Triceps Extension (Bent-Over) - Dumbbell


## Søndag uke 3-4

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Squat (Goblet) - Dumbbell
- 1 × 12 Bird Dog
- 1 × 20 Split Squat
- 1 × 40s Side Plank
- 1 × 20 Glute Bridge (Single-Leg)
- 1 × 15 Calf Raise


## Tirsdag uke 5-6

For de to første ukene

### Warmup


### Workout

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 2min March in Place - Body Only

### Hoved

- 1 × 12 Dumbbell floor chest press
- 1 × 12 Bicep Curl - Dumbbell
- 1 × 10 Shoulder Press - Dumbbell
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12 reverse snowsngeld
- 1 × 12 Overhead triceps extension


## Torsdag uke 5-6

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing (Forward-Backward)
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Bodyweight Squat
- 1 × 20 Dead Bug
- 1 × 12 Deadlift (Romanian) - Dumbbell
- 1 × 45s Plank
- 1 × 12 Reverse Lunge - Dumbbell
- 1 × 12 Glute Bridge - Barbell


## Fredag uke 5-6

### Warmup

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 1min wall push up
- 1 × 1min March in Place - Body Only

### Hoved

- 1 × 12 Push-Up
- 1 × 12 Bicep Curl (Hammer) - Dumbbell
- 1 × 12 Dumbbell floor chest press
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12s Superman Hold
- 1 × 12 Triceps Extension (Bent-Over) - Dumbbell


## Søndag uke 5-6

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Squat (Goblet) - Dumbbell
- 1 × 12 Bird Dog
- 1 × 20 Split Squat
- 1 × 40s Side Plank
- 1 × 20 Glute Bridge (Single-Leg)
- 1 × 15 Calf Raise


## Tirsdag uke 7-8

For de to første ukene

### Warmup


### Workout

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 2min March in Place - Body Only

### Hoved

- 1 × 12 Dumbbell floor chest press
- 1 × 12 Bicep Curl - Dumbbell
- 1 × 10 Shoulder Press - Dumbbell
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12 reverse snowsngeld
- 1 × 12 Overhead triceps extension


## Torsdag uke 7-8

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing (Forward-Backward)
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 13 Bodyweight Squat
- 1 × 20 Dead Bug
- 1 × 13 Deadlift (Romanian) - Dumbbell
- 1 × 50s Plank
- 1 × 13 Reverse Lunge - Dumbbell
- 1 × 13 Glute Bridge - Barbell


## Fredag uke 7-8

### Warmup

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 1min wall push up
- 1 × 1min March in Place - Body Only

### Hoved

- 1 × 12 Push-Up
- 1 × 12 Bicep Curl (Hammer) - Dumbbell
- 1 × 12 Dumbbell floor chest press
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12s Superman Hold
- 1 × 12 Triceps Extension (Bent-Over) - Dumbbell


## Søndag uke 7-8

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Squat (Goblet) - Dumbbell
- 1 × 12 Bird Dog
- 1 × 20 Split Squat
- 1 × 60s Side Plank
- 1 × 20 Glute Bridge (Single-Leg)
- 1 × 15 Calf Raise


## Tirsdag uke 9-12

For de to første ukene

### Warmup


### Workout

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 2min March in Place - Body Only

### Hoved

- 1 × 12 Dumbbell floor chest press
- 1 × 12 Bicep Curl - Dumbbell
- 1 × 10 Shoulder Press - Dumbbell
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 12 reverse snowsngeld
- 1 × 12 Overhead triceps extension


## Torsdag uke 9-12

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing (Forward-Backward)
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 13 Bodyweight Squat
- 1 × 20 Dead Bug
- 1 × 13 Deadlift (Romanian) - Dumbbell
- 1 × 60s Plank
- 1 × 13 Reverse Lunge - Dumbbell
- 1 × 13 Glute Bridge - Barbell


## Fredag uke 9-12

### Warmup

- 1 × 1min Arm Circle
- 1 × 1min Arm Swing
- 1 × 1min Shoulder Roll
- 1 × 1min wall push up
- 1 × 1min March in Place - Body Only

### Hoved

- 1 × 15 Push-Up
- 1 × 13 Bicep Curl (Hammer) - Dumbbell
- 1 × 14 Dumbbell floor chest press
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 13s Superman Hold
- 1 × 12 Triceps Extension (Bent-Over) - Dumbbell


## Søndag uke 9-12

### Warmup


### Workout

- 1 × 1min March in Place - Body Only
- 1 × 1min Bodyweight Squat
- 1 × 1min Leg Swing
- 1 × 1min Hip Circle
- 1 × 1min Glute Bridge

### Hoved

- 1 × 12 Squat (Goblet) - Dumbbell
- 1 × 12 Bird Dog
- 1 × 20 Split Squat
- 1 × 1-2min Side Plank
- 1 × 20 Glute Bridge (Single-Leg)
- 1 × 15 Calf Raise