A cooperation with Casall
The following exercises can provide guidance and inspiration for your home workout. We'll show you how to increase your strength and conditioning using your bodyweight. They're suitable for both beginners and advanced users: Beginners are carefully introduced to bodyweight exercises, while advanced users can intensify their training. Rest and recovery breaks between exercises will help you increase strength, mobility, and flexibility. The result: You'll feel and look amazing.
01 Spiderman Plank
Get into a plank position on your mat with your arms extended. Engage your core and lengthen your spine. Inhale and lift one leg back. Exhale, bend your knee, and circle it to the side and inward toward your center. Lower your foot and switch to the other leg. Make sure to keep your shoulders stable and your core engaged throughout the exercise.
Repetitions: 3 sets, 10 repetitions per leg
02 Triceps training with hand-to-foot
Lie on your back on your hands and feet and engage your core. Inhale and bend your elbows back. Then exhale and extend your arms. At the same time, lift one leg and tap the foot with the opposite hand. Alternate from side to side. If the exercise is too difficult, keep your hands on the floor and alternate between lifting your legs.
Repetitions: 3 sets, 20x hand-to-foot each
03 Oyster
Lie on your side, support yourself on your forearm, and bend your knees so that your feet are in line with your buttocks. Look down toward your elbow to relax your neck. Exhale and raise your hips as high as possible, simultaneously opening your top knee and tightening your glutes. Inhale and come back down.
Repetitions: 3 sets, 12 on each leg. On the last set, hold the leg up for 10 seconds and then lower.
04 Hand-to-shoulder push-up
Position yourself on your knees and hands. Push your hips forward as far as possible, engaging your core and lower back. Place your hands slightly wider than shoulder-width apart on the mat. Inhale, bend your elbows to the sides, and try to lower yourself as far as possible without letting your head hit the mat. Exhale, straighten your arms, and then tap one hand on the opposite shoulder.
Repetitions: 3 sets, 20x hand-to-shoulder each 
05 Raise arms in prone position
Lie on your stomach, extend your legs slightly to the sides, and turn the soles of your feet inward. Place your hands under your forehead, engage your core, and push your pubic bone into the mat to protect your lower back. Exhale and lift your upper back slightly off the mat. Then press your elbows back and down toward your waist and squeeze your shoulder blades together. Keep your neck long. Inhale to come back down. After 10 repetitions, stay at the top, extend your arms behind you, and hold for 10 seconds before coming back down. Think of these exercises not in terms of height, but length.
Repetitions: 3 sets of 12 reps each. Stay up on the last repetition and hold the position for 10 seconds.
06 One-legged pelvic lift
Lie on your back, stretch one leg straight up, and flex the foot. Stretch your arms up as well, but keep your shoulders down. Engage your core. Exhale and push your hips up, creating a straight line from your shoulders to your hips. Inhale and come back down. After 12 repetitions, switch to the other leg. If the exercise becomes too difficult, keep both feet on the floor and carefully raise and lower only your hips.
Repetitions: 3 sets, 12 repetitions with each leg
07 Oblique Leg Stretches
Lie on your back and raise both legs to a 90-degree angle. Rest your head in your hands and point your elbows slightly forward to relax your shoulders. Press your lower spine into the mat and engage your core. Exhale, twist your torso toward the opposite knee, and extend the other leg forward. Inhale and turn onto the other side. Find your own rhythm and switch from side to side repeatedly. Try to keep your hips steady and your lower spine firmly planted on the mat.
Repetitions: 3 sets, 20 repetitions each 
CASALL
As the founder of Sweden's first women's gym in 1984, Casall's roots lie in multifunctional and holistic personal training. Casall strives to create a balance between heart, body, and soul. To achieve this, the Swedish label has worked closely with athletes and trainers from the very beginning to create the best training equipment and sportswear for holistic training.