The Hildebrands

Do you want to build up your stamina?
The Norwegian 4x4 workout is a high-intensity interval training (HIIT) protocol designed to maximize cardiovascular efficiency, typically boasting a 13% increase in VO2 max.
It involves four repetitions of 4-minute intense work at 85–95% of maximum heart rate, separated by 3-minute active recovery periods, totaling around 40 minutes

Warm-up: 10 minutes of light jogging or easy cardio to raise heart rate.

Work Interval: 4 minutes of intense exercise (running, cycling, rowing, or uphill walking).

Recovery: 3 minutes of light, active recovery (walking or slow pedaling).

Repeat: Perform the work/recovery cycle a total of 4 times.

Cooldown: 5 minutes of light movement.

Intensity: Aim for 85–95% of your maximum heart rate (hard but sustainable).

Effort Level: You should be breathing heavily and unable to hold a conversation, but not sprinting (you must last 4 minutes).

Frequency: To maximize results, perform this 2–3 times per week, allowing at least one day of rest between sessions.

For Norweigen 4x4 protocol I like to use airbike, ski erg or rowing machine to keep my legs fresh for other training sessions..

Simple and effective method how to improve your VO2max ❤️🔥

Sometimes it is nice just to improvise without planning, just to have fun and go with the flow🙃
Fun outdoor upper body strength session🤌🏻

▪️Exlosive sled push
▪️Explosive sled pull
▪️Crawl push ups
▪️One inverted rows
▪️ Wrist/forearm work

Full Body Workout👊🏼💥
For lower body choose one squat (knee dominant) and one hinge (hip dominant) movement pattern.
For upper body one push and one pull movement pattern.
Then add some direct core or arm work (or both🙃).
Todays Full Body Split👇🏻
A1. Overhead slams 3x6
A2. Rotational throws 3x6/6
B. Deep range hops (hips warm up) ~4min
C1. Front Squat 4x6
C2. Ring Pull ups 4x8-10
D1. Good Morning 3x8
D2.Alt. Incline DB Press 3x8/8
E. AB wheel Rollouts 2x15-20

Keep it simple, focus on the intensity and effort😉

My wife works really hard to get back on track after her ACL + meniscus repair surgery.
Her goal is to be back on handball court for the upcoming season🤾‍♀️🤾‍♀️
She is following The Knee Program from for building up back her lower body strength and movement.
The instructions are super clear so you always know when you are ready for the next step!
So far so good🤌🏻

Full body warm up with one Kettlebell👇🏻
1. Standing kettlebell halo 8/8
2. KB b-stand wind mill 6/6
3. Lateral swing 12/12
4. Cossack squats 6/6
5. Overhead reverse lunge 6/6
6. Floor roll over 10/10
7. Vertical jump 8
Complete two rounds, one set per movement.
Choose light to moderate weight.

Give it a try on your next workout😉

Nice to be back outdoor after long winter☀️
No plan just random athletic training🏃
▪️Athletic warm up (skip variations)
▪️Plyos (jump variations)
▪️Sled runs
▪️Upper explosive strength
▪️Shuttle runs for condition

After running time for some deload period.
Roughly 30 different exercises, 1set by 20reps.
Ideal for deload periods, youth athletes or if you are coming back from an injury.
Every muscle in the body will be trained.
So far so good, body is feeling great🙌🏻