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weekly 0.7 https://bip.fitness/ovningar/biceps/kabelcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/cable-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/lutande-hantelcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/incline-dumbbell-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/spindelcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/spider-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/ez-stangscurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/ez-bar-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/bicepscurl-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/machine-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepspress-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/triceps-pushdown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/liggande-tricepspress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/skull-crusher 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepsdips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/triceps-dips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/bankdips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/bench-dips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepsextension-over-huvud 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/overhead-triceps-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepsextension-i-kabel-over-huvud 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/overhead-cable-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepskickback 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/triceps-kickback 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/narmgreppsbankpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/close-grip-bench-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tricepspress-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/machine-triceps-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/knaboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/back-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/frontboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/front-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/knaboj-i-smith 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/smith-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/benpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/leg-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/enbens-benpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/single-leg-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/hack-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/hack-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/goblet-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/goblet-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/utfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/dumbbell-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/gaende-utfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/walking-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/bulgarisk-split-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/bulgarian-split-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/benspark 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/leg-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/liggande-larcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/lying-leg-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/sittande-larcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/seated-leg-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/staende-larcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/standing-leg-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/step-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/step-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/sissy-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/sissy-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/knaboj-med-kroppsvikt 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/bodyweight-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/pistol-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/pistol-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/vaggsittande 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/wall-sit 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/box-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/box-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/barbell-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/enbens-hoftlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/single-leg-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/backenlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/glute-bridge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftlyft-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/machine-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/rumpspark-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/cable-glute-kickback 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftabduktion-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/machine-hip-abduction 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftabduktion-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/cable-hip-abduction 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/curtsy-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/curtsy-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/frog-pumps 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/frog-pumps 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/crunches 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sit-ups 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/sit-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/plankan 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/plank 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sidoplanka 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/side-plank 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/hangande-benlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/hanging-leg-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/liggande-benlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/lying-leg-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/russian-twist 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/russian-twist 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/mountain-climbers 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/mountain-climbers 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/cykelcrunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/bicycle-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/kabelcrunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/cable-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/magrulle 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/ab-wheel-rollout 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/dead-bug 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/dead-bug 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/hollow-hold 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/hollow-hold 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/v-ups 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/v-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/toes-to-bar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/toes-to-bar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/crunch-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/machine-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/pallof-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/pallof-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/flutter-kicks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/flutter-kicks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/staende-vadpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/standing-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/sittande-vadpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/seated-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/vadpress-i-benpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/leg-press-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/vadresningar-med-hantlar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/dumbbell-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/vadresningar-med-kroppsvikt 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/bodyweight-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/handledscurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/wrist-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/omvand-handledscurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/reverse-wrist-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/omvand-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/reverse-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/farmer-s-walk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/farmers-walk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/grepptraning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/grip-training 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/thruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/thruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/power-clean 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/power-clean 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/frivandning-och-stot 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/clean-and-jerk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/ryck 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/snatch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/kettlebell-swing 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/kettlebell-swing 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/turkish-get-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/turkish-get-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/burpees 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/burpee 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/ladhopp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/box-jump 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/wall-ball 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/wall-ball 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/battle-ropes 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/battle-ropes 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/slamball 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/slam-ball 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/man-maker 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/man-maker 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/bear-crawl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/bear-crawl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/lopning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/running 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/lopband 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/treadmill 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/roddmaskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/rowing-machine 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/crosstrainer 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/elliptical 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/motionscykel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/stationary-bike 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/assault-bike 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/assault-bike 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/trappmaskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/stair-climber 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/hopprep 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/jump-rope 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/skierg 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/skierg 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/spinning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/spin-bike 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/simning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/swimming 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/rask-promenad 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/brisk-walk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/brost/golvpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/chest/floor-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/brost/lutande-brostpress-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/chest/incline-machine-chest-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/brost/svikthavning-brost 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/chest/deficit-push-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/inverterad-rodd 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/inverted-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/latsdrag-brett-grepp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/wide-grip-lat-pulldown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/latsdrag-brett-grepp-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/wide-grip-cable-pulldown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/latsdrag-smalt-grepp-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/close-grip-cable-pulldown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/seal-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/seal-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/good-morning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/good-morning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/staende-axelpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/standing-shoulder-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/framatlyft-med-viktskiva 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/plate-front-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/framatlyft-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/cable-front-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/liggande-sidolyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/lying-lateral-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/zottmancurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/zottman-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/bayesiancurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/bayesian-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/dragcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/drag-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/enarms-tricepsextension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/single-arm-overhead-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/tate-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/tate-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/adduktion-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/machine-hip-adduction 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/nordic-hamstring-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/nordic-hamstring-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/glute-ham-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/glute-ham-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/omvant-utfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/reverse-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/sumo-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/sumo-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/cossack-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/cossack-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/beltsquat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/belt-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/genomdrag-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/cable-pull-through 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/donkey-kicks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/donkey-kicks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/b-stance-hoftlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/b-stance-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/omvand-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/reverse-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/hangande-knalyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/hanging-knee-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sidoboj-med-hantel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/dumbbell-side-bend 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/vedhuggare-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/cable-woodchopper 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/hollow-rock 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/hollow-rock 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/wrist-roller 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/wrist-roller 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/dead-hang 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/dead-hang 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/devil-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/devil-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/sladtryck 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/sled-push 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/hangvandning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/hang-clean 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/dips-i-maskin 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/machine-dips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/enarms-pushdown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/single-arm-pushdown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/bakatlyft-i-kabel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/cable-rear-delt-fly 2026-10-10T00:00:00.000Z weekly 0.7 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0.7 https://bip.fitness/en/exercises/chest/dumbbell-floor-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/bandrodd-sittande 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/seated-band-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/bandrodd-staende 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/standing-band-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/bandlatsdrag 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/band-lat-pulldown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/enarms-bandrodd 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/single-arm-band-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rygg/bandpullover 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/back/band-pullover 2026-10-10T00:00:00.000Z weekly 0.7 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https://bip.fitness/en/exercises/shoulders/band-front-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/bandface-pull 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/band-face-pull 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/bandomvand-flyes 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/band-rear-delt-fly 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/banduppratt-rodd 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/band-upright-row 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/ryggsacks-axelpress 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/backpack-shoulder-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/y-lyft-med-hantlar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/dumbbell-y-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/vaggstaende-handstaende 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/wall-handstand-hold 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/axlar/forhojd-pike-push-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/shoulders/elevated-pike-push-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/bandcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/band-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/band-hammarcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/band-hammer-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/band-dragcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/band-drag-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/ryggsackscurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/backpack-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/biceps/langsam-negativ-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/biceps/slow-eccentric-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/bandpushdown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/band-pushdown 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/band-tricepsextension-over-huvud 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/band-overhead-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/bankdips-med-fotter-upp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/feet-elevated-bench-dips 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/golv-skullcrusher-med-hantlar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/dumbbell-floor-skull-crusher 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/triceps/ryggsacks-tricepsextension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/triceps/backpack-overhead-extension 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/hoppknaboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/jump-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/tempoknaboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/tempo-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/bulgarisk-split-squat-kroppsvikt 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/bodyweight-bulgarian-split-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/utfall-kroppsvikt 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/bodyweight-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/omvant-utfall-kroppsvikt 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/bodyweight-reverse-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/sidoutfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/lateral-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/step-up-pa-stol 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/chair-step-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/assisterad-pistol-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/assisted-pistol-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/hopputfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/jumping-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/enbens-vagg-sittande 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/single-leg-wall-sit 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/ryggsacksknaboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/backpack-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/ryggsacksutfall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/backpack-lunge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/bandknaboj 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/banded-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/spansk-knaboj-med-band 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/spanish-squat 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/baksida-lar/glidande-larcurl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/hamstrings/slider-leg-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/backenlyft-med-band 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/banded-glute-bridge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftlyft-med-hantel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/dumbbell-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/hoftlyft-med-ryggsack 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/backpack-hip-thrust 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/bandabduktion-sittande 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/seated-band-abduction 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/bandabduktion-staende 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/standing-band-abduction 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/musslan 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/clamshell 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/enbens-backenlyft-forhojd 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/single-leg-elevated-glute-bridge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/marschbackenlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/marching-glute-bridge 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/bakatspark-med-band 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/band-glute-kickback 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/rumpa/monster-walk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/glutes/monster-walk 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/tatouch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/toe-touch-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sax 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/scissor-kicks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/planka-med-benlyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/plank-leg-lift 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sidoplanka-med-hoftdropp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/side-plank-hip-dip 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/bjornhall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/bear-hold 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/v-sit-hall 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/v-sit-hold 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/bencirklar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/leg-circles 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/vindrutetorkare 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/windshield-wipers 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/planka-upp-och-ner 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/up-down-plank 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/bandvedhuggare 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/band-woodchopper 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/bandpallof-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/band-pallof-press 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/ryggsackscrunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/backpack-crunch 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/enbens-vadresning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/single-leg-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/vadresning-pa-trappa 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/calf-raise-on-step 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/enbens-vadresning-med-hantel 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/single-leg-dumbbell-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/vader/vadhopp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/calves/pogo-hops 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/handledscurl-med-hantlar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/dumbbell-wrist-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/omvand-handledscurl-med-hantlar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/dumbbell-reverse-wrist-curl 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/underarmar/ryggsacksbarning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/forearms/backpack-carry 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/hantelthruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/dumbbell-thruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/hantelsving 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/dumbbell-swing 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/halv-burpee 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/half-burpee 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/matarlarv 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/inchworm 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/helkropp/ryggsacksthruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/full-body/backpack-thruster 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/skridskohopp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/skater-hops 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/sprattelgubbe 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/jumping-jacks 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/hoga-knan 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/high-knees 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/skuggboxning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/shadow-boxing 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/kondition/trapplopning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/cardio/stair-running 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/framsida-lar/knaboj-med-tahav 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/quads/squat-to-calf-raise 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/mage/sittande-knalyft 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/exercises/abs/seated-knee-tuck 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/ovningar/brost/bankpress/film Bänkpress: så gör du https://bip.fitness/film/bankpress-visning.jpg Sänk stången lugnt mot mitten av bröstet och pressa den rakt upp tills armarna är raka. https://bip.fitness/film/bankpress-kol.mp4 5 2026-10-11T21:53:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/bench-press/video Bench press: how to do it https://bip.fitness/film/bankpress-visning.jpg Lower the bar with control to the middle of your chest, then press it straight up until your arms are straight. https://bip.fitness/film/bankpress-kol.mp4 5 2026-10-11T21:53:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/hantelpress/film Hantelpress: så gör du https://bip.fitness/film/hantelpress-visning.jpg Pressa hantlarna rakt upp tills armarna är raka och sänk dem lugnt tillbaka till bröstets sidor. https://bip.fitness/film/hantelpress-kol.mp4 5 2026-10-12T13:36:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/dumbbell-bench-press/video Dumbbell bench press: how to do it https://bip.fitness/film/hantelpress-visning.jpg Press the dumbbells straight up until your arms are straight, then lower them with control beside your chest. https://bip.fitness/film/hantelpress-kol.mp4 5 2026-10-12T13:36:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/lutande-bankpress/film Lutande bänkpress: så gör du https://bip.fitness/film/lutande-bankpress-visning.jpg Sänk stången lugnt mot övre bröstet och pressa den rakt upp tills armarna är raka. https://bip.fitness/film/lutande-bankpress-kol.mp4 5 2026-10-12T13:33:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/incline-bench-press/video Incline bench press: how to do it https://bip.fitness/film/lutande-bankpress-visning.jpg Lower the bar with control toward your upper chest, then press it straight up until your arms are straight. https://bip.fitness/film/lutande-bankpress-kol.mp4 5 2026-10-12T13:33:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/lutande-hantelpress/film Lutande hantelpress: så gör du https://bip.fitness/film/lutande-hantelpress-visning.jpg Pressa hantlarna rakt upp tills armarna är raka och sänk dem lugnt till övre bröstets sidor. https://bip.fitness/film/lutande-hantelpress-kol.mp4 5 2026-10-12T13:37:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/incline-dumbbell-press/video Incline dumbbell press: how to do it https://bip.fitness/film/lutande-hantelpress-visning.jpg Press the dumbbells straight up until your arms are straight, then lower them with control beside your upper chest. https://bip.fitness/film/lutande-hantelpress-kol.mp4 5 2026-10-12T13:37:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/nedatlutande-bankpress/film Nedåtlutande bänkpress: så gör du https://bip.fitness/film/nedatlutande-bankpress-visning.jpg Sänk stången lugnt mot nedre delen av bröstet och pressa den rakt upp tills armarna är raka. https://bip.fitness/film/nedatlutande-bankpress-kol.mp4 5 2026-10-12T13:33:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/decline-bench-press/video Decline bench press: how to do it https://bip.fitness/film/nedatlutande-bankpress-visning.jpg Lower the bar with control toward your lower chest, then press it straight up until your arms are straight. https://bip.fitness/film/nedatlutande-bankpress-kol.mp4 5 2026-10-12T13:33:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/brostpress-i-maskin/film Bröstpress i maskin: så gör du https://bip.fitness/film/brostpress-i-maskin-visning.jpg Pressa handtagen framåt tills armarna nästan är raka och för dem lugnt tillbaka. https://bip.fitness/film/brostpress-i-maskin-kol.mp4 5 2026-10-12T19:19:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/machine-chest-press/video Machine chest press: how to do it https://bip.fitness/film/brostpress-i-maskin-visning.jpg Press the handles forward until your arms are almost straight, then return them with control. https://bip.fitness/film/brostpress-i-maskin-kol.mp4 5 2026-10-12T19:19:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/bankpress-i-smith/film Bänkpress i Smith: så gör du https://bip.fitness/film/bankpress-i-smith-visning.jpg Lås upp stången, sänk den mot mitten av bröstet och pressa den upp längs skenorna. https://bip.fitness/film/bankpress-i-smith-kol.mp4 5 2026-10-12T13:34:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/smith-bench-press/video Smith bench press: how to do it https://bip.fitness/film/bankpress-i-smith-visning.jpg Unlock the bar, lower it toward the middle of your chest and press it up along the rails. https://bip.fitness/film/bankpress-i-smith-kol.mp4 5 2026-10-12T13:34:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/hantelflyes/film Hantelflyes: så gör du https://bip.fitness/film/hantelflyes-visning.jpg Öppna armarna i en bred båge med lätt böjda armbågar och för sedan hantlarna ihop över bröstet. https://bip.fitness/film/hantelflyes-kol.mp4 5 2026-10-12T19:20:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/dumbbell-fly/video Dumbbell fly: how to do it https://bip.fitness/film/hantelflyes-visning.jpg Open your arms in a wide arc with slightly bent elbows, then bring the dumbbells together above your chest. https://bip.fitness/film/hantelflyes-kol.mp4 5 2026-10-12T19:20:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/lutande-hantelflyes/film Lutande hantelflyes: så gör du https://bip.fitness/film/lutande-hantelflyes-visning.jpg Sänk hantlarna ut åt sidorna med lätt böjda armbågar och för dem sedan ihop över övre delen av bröstet. https://bip.fitness/film/lutande-hantelflyes-kol.mp4 5 2026-10-12T19:20:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/incline-dumbbell-fly/video Incline dumbbell fly: how to do it https://bip.fitness/film/lutande-hantelflyes-visning.jpg Lower the dumbbells out to the sides with slightly bent elbows, then bring them together above your upper chest. https://bip.fitness/film/lutande-hantelflyes-kol.mp4 5 2026-10-12T19:20:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/kabelflyes/film Kabelflyes: så gör du https://bip.fitness/film/kabelflyes-visning.jpg För handtagen i en båge tills händerna möts framför bröstet och för dem lugnt tillbaka ut åt sidorna. https://bip.fitness/film/kabelflyes-kol.mp4 5 2026-10-12T19:21:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/cable-fly/video Cable fly: how to do it https://bip.fitness/film/kabelflyes-visning.jpg Bring the handles in an arc until your hands meet in front of your chest, then return them slowly to the sides. https://bip.fitness/film/kabelflyes-kol.mp4 5 2026-10-12T19:21:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/pec-deck/film Pec deck: så gör du https://bip.fitness/film/pec-deck-visning.jpg För handtagen ihop framför bröstet och öppna sedan armarna lugnt tills de är i linje med kroppen. https://bip.fitness/film/pec-deck-kol.mp4 5 2026-10-12T19:21:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/pec-deck/video Pec deck: how to do it https://bip.fitness/film/pec-deck-visning.jpg Bring the handles together in front of your chest, then open your arms slowly until they align with your body. https://bip.fitness/film/pec-deck-kol.mp4 5 2026-10-12T19:21:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/armhavningar/film Armhävningar: så gör du https://bip.fitness/film/armhavningar-visning.jpg Böj armbågarna och sänk bröstet mot golvet, pressa sedan upp tills armarna är raka igen. https://bip.fitness/film/armhavningar-kol.mp4 5 2026-10-12T21:24:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/push-up/video Push-up: how to do it https://bip.fitness/film/armhavningar-visning.jpg Bend your elbows and lower your chest toward the floor, then push up until your arms are straight again. https://bip.fitness/film/armhavningar-kol.mp4 5 2026-10-12T21:24:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/diamantarmhavningar/film Diamantarmhävningar: så gör du https://bip.fitness/film/diamantarmhavningar-visning.jpg Sänk bröstet mot händerna med armbågarna nära kroppen och pressa sedan upp till raka armar. https://bip.fitness/film/diamantarmhavningar-kol.mp4 5 2026-10-12T21:24:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/diamond-push-up/video Diamond push-up: how to do it https://bip.fitness/film/diamantarmhavningar-visning.jpg Lower your chest toward your hands with your elbows close to your body, then push up to straight arms. https://bip.fitness/film/diamantarmhavningar-kol.mp4 5 2026-10-12T21:24:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/lutande-armhavningar/film Lutande armhävningar: så gör du https://bip.fitness/film/lutande-armhavningar-visning.jpg Böj armbågarna och sänk bröstet mot upphöjningen, tryck sedan ifrån tills armarna är raka. https://bip.fitness/film/lutande-armhavningar-kol.mp4 5 2026-10-12T21:24:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/incline-push-up/video Incline push-up: how to do it https://bip.fitness/film/lutande-armhavningar-visning.jpg Bend your elbows and lower your chest toward the surface, then push away until your arms are straight. https://bip.fitness/film/lutande-armhavningar-kol.mp4 5 2026-10-12T21:24:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/dips-for-brost/film Dips för bröst: så gör du https://bip.fitness/film/dips-for-brost-visning.jpg Sänk kroppen med armbågarna lätt utåt tills överarmarna är nästan vågräta och pressa sedan upp igen. https://bip.fitness/film/dips-for-brost-kol.mp4 5 2026-10-12T19:34:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/chest-dips/video Chest dips: how to do it https://bip.fitness/film/dips-for-brost-visning.jpg Lower your body with your elbows slightly out until your upper arms are almost parallel to the floor, then push back up. https://bip.fitness/film/dips-for-brost-kol.mp4 5 2026-10-12T19:34:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/pullover-med-hantel/film Pullover med hantel: så gör du https://bip.fitness/film/pullover-med-hantel-visning.jpg Sänk hanteln i en båge bakom huvudet och för den sedan tillbaka över bröstet med nästan raka armar. https://bip.fitness/film/pullover-med-hantel-kol.mp4 5 2026-10-12T19:22:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/dumbbell-pullover/video Dumbbell pullover: how to do it https://bip.fitness/film/pullover-med-hantel-visning.jpg Lower the dumbbell in an arc behind your head, then bring it back above your chest with nearly straight arms. https://bip.fitness/film/pullover-med-hantel-kol.mp4 5 2026-10-12T19:22:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/kabelpress-staende/film Kabelpress stående: så gör du https://bip.fitness/film/kabelpress-staende-visning.jpg Pressa handtagen framåt tills armarna nästan är raka, för dem sedan lugnt tillbaka till bröstet. https://bip.fitness/film/kabelpress-staende-kol.mp4 5 2026-10-12T19:19:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/standing-cable-chest-press/video Standing cable chest press: how to do it https://bip.fitness/film/kabelpress-staende-visning.jpg Press the handles forward until your arms are almost straight, then return them slowly to your chest. https://bip.fitness/film/kabelpress-staende-kol.mp4 5 2026-10-12T19:19:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/marklyft/film Marklyft: så gör du https://bip.fitness/film/marklyft-visning.jpg Tryck golvet från dig och sträck höft och knän tills du står rakt, fäll sedan höften, böj knäna och sätt ner stången. https://bip.fitness/film/marklyft-kol.mp4 6 2026-10-11T21:54:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/deadlift/video Deadlift: how to do it https://bip.fitness/film/marklyft-visning.jpg Push the floor away and extend your hips and knees until upright, then hinge, bend your knees, and set the bar down. https://bip.fitness/film/marklyft-kol.mp4 6 2026-10-11T21:54:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/sumomarklyft/film Sumomarklyft: så gör du https://bip.fitness/film/sumomarklyft-visning.jpg Pressa fötterna i golvet, sträck knän och höfter tills du står rak, fäll sedan höften och sänk stången till golvet. https://bip.fitness/film/sumomarklyft-kol.mp4 6 2026-10-12T08:36:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/sumo-deadlift/video Sumo deadlift: how to do it https://bip.fitness/film/sumomarklyft-visning.jpg Push your feet into the floor, straighten your knees and hips to stand tall, then hinge at the hips and lower the bar. https://bip.fitness/film/sumomarklyft-kol.mp4 6 2026-10-12T08:36:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/rack-pull/film Rack pull: så gör du https://bip.fitness/film/rack-pull-visning.jpg Fäll i höften, pressa golvet från dig och sträck höfterna tills du står rak, sänk sedan stången lugnt till stöden. https://bip.fitness/film/rack-pull-kol.mp4 6 2026-10-12T08:36:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/rack-pull/video Rack pull: how to do it https://bip.fitness/film/rack-pull-visning.jpg Hinge at your hips, push the floor away and extend your hips until you stand tall, then lower the bar with control to the supports. https://bip.fitness/film/rack-pull-kol.mp4 6 2026-10-12T08:36:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/skivstangsrodd/film Skivstångsrodd: så gör du https://bip.fitness/film/skivstangsrodd-visning.jpg Dra stången mot nedre delen av magen och sänk den till raka armar utan att lägga den på golvet. https://bip.fitness/film/skivstangsrodd-kol.mp4 4 2026-10-12T18:44:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/barbell-row/video Barbell row: how to do it https://bip.fitness/film/skivstangsrodd-visning.jpg Pull the bar toward your lower stomach and lower it until your arms are straight without resting it on the floor. https://bip.fitness/film/skivstangsrodd-kol.mp4 4 2026-10-12T18:44:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/pendlayrodd/film Pendlayrodd: så gör du https://bip.fitness/film/pendlayrodd-visning.jpg Dra stången från golvet mot nedre bröstet och sänk den tillbaka till golvet före nästa drag. https://bip.fitness/film/pendlayrodd-kol.mp4 4 2026-10-12T18:44:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/pendlay-row/video Pendlay row: how to do it https://bip.fitness/film/pendlayrodd-visning.jpg Pull the bar from the floor toward your lower chest and return it to the floor before the next pull. https://bip.fitness/film/pendlayrodd-kol.mp4 4 2026-10-12T18:44:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/t-stangsrodd/film T-stångsrodd: så gör du https://bip.fitness/film/t-stangsrodd-visning.jpg Dra handtaget mot magen med armbågarna bakåt och sänk det tills armarna är raka igen. https://bip.fitness/film/t-stangsrodd-kol.mp4 4 2026-10-12T18:44:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/t-bar-row/video T-bar row: how to do it https://bip.fitness/film/t-stangsrodd-visning.jpg Pull the handle toward your stomach with your elbows moving back, then lower it until your arms are straight again. https://bip.fitness/film/t-stangsrodd-kol.mp4 4 2026-10-12T18:44:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/hantelrodd/film Hantelrodd: så gör du https://bip.fitness/film/hantelrodd-visning.jpg Dra hanteln mot höften med armbågen nära kroppen och sänk den tills armen är rak igen. https://bip.fitness/film/hantelrodd-kol.mp4 4 2026-10-12T18:45:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/dumbbell-row/video Dumbbell row: how to do it https://bip.fitness/film/hantelrodd-visning.jpg Pull the dumbbell toward your hip with your elbow close to your body, then lower it until your arm is straight again. https://bip.fitness/film/hantelrodd-kol.mp4 4 2026-10-12T18:45:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/sittande-kabelrodd-smalt-grepp/film Sittande kabelrodd smalt grepp: så gör du https://bip.fitness/film/sittande-kabelrodd-smalt-grepp-visning.jpg Dra handtaget mot magen med armbågarna nära kroppen och för det lugnt fram tills armarna är raka. https://bip.fitness/film/sittande-kabelrodd-smalt-grepp-kol.mp4 5 2026-10-12T18:53:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/close-grip-seated-cable-row/video Close grip seated cable row: how to do it https://bip.fitness/film/sittande-kabelrodd-smalt-grepp-visning.jpg Pull the handle toward your stomach with your elbows close to your body, then return it until your arms are straight. https://bip.fitness/film/sittande-kabelrodd-smalt-grepp-kol.mp4 5 2026-10-12T18:53:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/sittande-kabelrodd-brett-grepp/film Sittande kabelrodd brett grepp: så gör du https://bip.fitness/film/sittande-kabelrodd-brett-grepp-visning.jpg Dra stången mot övre delen av magen med armbågarna utåt och för den fram tills armarna är raka. https://bip.fitness/film/sittande-kabelrodd-brett-grepp-kol.mp4 5 2026-10-12T18:54:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/wide-grip-seated-cable-row/video Wide grip seated cable row: how to do it https://bip.fitness/film/sittande-kabelrodd-brett-grepp-visning.jpg Pull the bar toward your upper stomach with your elbows out, then return it until your arms are straight. https://bip.fitness/film/sittande-kabelrodd-brett-grepp-kol.mp4 5 2026-10-12T18:54:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/enarmsrodd-i-kabel/film Enarmsrodd i kabel: så gör du https://bip.fitness/film/enarmsrodd-i-kabel-visning.jpg Dra handtaget mot sidan av magen med armbågen nära kroppen och sträck sedan lugnt ut armen igen. https://bip.fitness/film/enarmsrodd-i-kabel-kol.mp4 5 2026-10-12T18:54:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/single-arm-cable-row/video Single arm cable row: how to do it https://bip.fitness/film/enarmsrodd-i-kabel-visning.jpg Pull the handle toward the side of your stomach with your elbow close, then slowly extend your arm again. https://bip.fitness/film/enarmsrodd-i-kabel-kol.mp4 5 2026-10-12T18:54:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/rodd-i-maskin-smalt-grepp/film Rodd i maskin smalt grepp: så gör du https://bip.fitness/film/rodd-i-maskin-smalt-grepp-visning.jpg Dra handtagen mot magen med armbågarna nära kroppen och sträck sedan lugnt ut armarna igen. https://bip.fitness/film/rodd-i-maskin-smalt-grepp-kol.mp4 5 2026-10-12T18:54:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/close-grip-machine-row/video Close grip machine row: how to do it https://bip.fitness/film/rodd-i-maskin-smalt-grepp-visning.jpg Pull the handles toward your stomach with your elbows close, then slowly extend your arms again. https://bip.fitness/film/rodd-i-maskin-smalt-grepp-kol.mp4 5 2026-10-12T18:54:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/rodd-i-maskin-brett-grepp/film Rodd i maskin brett grepp: så gör du https://bip.fitness/film/rodd-i-maskin-brett-grepp-visning.jpg Dra handtagen mot bröstet med armbågarna ut åt sidorna och sträck sedan lugnt ut armarna igen. https://bip.fitness/film/rodd-i-maskin-brett-grepp-kol.mp4 5 2026-10-12T18:55:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/wide-grip-machine-row/video Wide grip machine row: how to do it https://bip.fitness/film/rodd-i-maskin-brett-grepp-visning.jpg Pull the handles toward your chest with your elbows out, then slowly extend your arms again. https://bip.fitness/film/rodd-i-maskin-brett-grepp-kol.mp4 5 2026-10-12T18:55:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/latsdrag-smalt-grepp/film Latsdrag smalt grepp: så gör du https://bip.fitness/film/latsdrag-smalt-grepp-visning.jpg Dra handtaget mot övre bröstet med armbågarna nära kroppen och för det sedan lugnt upp igen. https://bip.fitness/film/latsdrag-smalt-grepp-kol.mp4 5 2026-10-12T18:52:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/close-grip-lat-pulldown/video Close grip lat pulldown: how to do it https://bip.fitness/film/latsdrag-smalt-grepp-visning.jpg Pull the handle toward your upper chest with your elbows close, then slowly guide it up again. https://bip.fitness/film/latsdrag-smalt-grepp-kol.mp4 5 2026-10-12T18:52:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/pull-ups/film Pull-ups: så gör du https://bip.fitness/film/pull-ups-visning.jpg Dra dig upp tills hakan passerar stången och sänk dig lugnt tillbaka till raka armar. https://bip.fitness/film/pull-ups-kol.mp4 5 2026-10-12T19:32:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/pull-up/video Pull-up: how to do it https://bip.fitness/film/pull-ups-visning.jpg Pull yourself up until your chin passes the bar, then lower yourself with control to straight arms. https://bip.fitness/film/pull-ups-kol.mp4 5 2026-10-12T19:32:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/chins/film Chins: så gör du https://bip.fitness/film/chins-visning.jpg Dra dig upp tills hakan passerar stången och sänk dig lugnt tillbaka till raka armar. https://bip.fitness/film/chins-kol.mp4 5 2026-10-12T19:32:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/chin-up/video Chin-up: how to do it https://bip.fitness/film/chins-visning.jpg Pull yourself up until your chin passes the bar, then lower yourself with control to straight arms. https://bip.fitness/film/chins-kol.mp4 5 2026-10-12T19:32:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/assisterade-pull-ups/film Assisterade pull-ups: så gör du https://bip.fitness/film/assisterade-pull-ups-visning.jpg Dra dig upp tills hakan passerar stången och sänk dig lugnt tills armarna är raka. https://bip.fitness/film/assisterade-pull-ups-kol.mp4 5 2026-10-12T19:32:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/assisted-pull-up/video Assisted pull-up: how to do it https://bip.fitness/film/assisterade-pull-ups-visning.jpg Pull yourself up until your chin passes the bar, then lower yourself slowly until your arms are straight. https://bip.fitness/film/assisterade-pull-ups-kol.mp4 5 2026-10-12T19:32:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/rak-armdrag-i-kabel/film Rak armdrag i kabel: så gör du https://bip.fitness/film/rak-armdrag-i-kabel-visning.jpg För stången i en båge ner till låren och låt den sedan lugnt gå tillbaka över huvudet. https://bip.fitness/film/rak-armdrag-i-kabel-kol.mp4 6 2026-10-12T19:22:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/straight-arm-pulldown/video Straight arm pulldown: how to do it https://bip.fitness/film/rak-armdrag-i-kabel-visning.jpg Sweep the bar down in an arc to your thighs, then slowly let it return overhead. https://bip.fitness/film/rak-armdrag-i-kabel-kol.mp4 6 2026-10-12T19:22:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/rygglyft/film Rygglyft: så gör du https://bip.fitness/film/rygglyft-visning.jpg Lyft överkroppen tills kroppen bildar en rak linje, sänk sedan lugnt tillbaka. https://bip.fitness/film/rygglyft-kol.mp4 5 2026-10-12T19:13:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/back-extension/video Back extension: how to do it https://bip.fitness/film/rygglyft-visning.jpg Raise your torso until your body forms a straight line, then lower it with control. https://bip.fitness/film/rygglyft-kol.mp4 5 2026-10-12T19:13:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/rumansk-marklyft/film Rumänsk marklyft: så gör du https://bip.fitness/film/rumansk-marklyft-visning.jpg För höften bakåt och sänk stången nära benen tills baksida lår sträcks, för sedan höften fram och res dig. https://bip.fitness/film/rumansk-marklyft-kol.mp4 5 2026-10-12T08:37:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/romanian-deadlift/video Romanian deadlift: how to do it https://bip.fitness/film/rumansk-marklyft-visning.jpg Push your hips back and lower the bar close to your legs until your hamstrings stretch, then drive your hips forward and stand. https://bip.fitness/film/rumansk-marklyft-kol.mp4 5 2026-10-12T08:37:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/raka-marklyft/film Raka marklyft: så gör du https://bip.fitness/film/raka-marklyft-visning.jpg För höften bakåt och sänk stången nära benen med nästan raka knän, stanna innan ryggen rundas och res dig igen. https://bip.fitness/film/raka-marklyft-kol.mp4 5 2026-10-12T08:37:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/stiff-leg-deadlift/video Stiff leg deadlift: how to do it https://bip.fitness/film/raka-marklyft-visning.jpg Push your hips back and lower the bar close to your legs with nearly straight knees, stop before your back rounds and stand again. https://bip.fitness/film/raka-marklyft-kol.mp4 5 2026-10-12T08:37:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/axelryck/film Axelryck: så gör du https://bip.fitness/film/axelryck-visning.jpg Lyft axlarna rakt upp mot öronen, pausa kort och sänk dem lugnt igen. https://bip.fitness/film/axelryck-kol.mp4 5 2026-10-12T08:27:34Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/barbell-shrug/video Barbell shrug: how to do it https://bip.fitness/film/axelryck-visning.jpg Lift your shoulders straight toward your ears, pause briefly and lower them with control. https://bip.fitness/film/axelryck-kol.mp4 5 2026-10-12T08:27:34Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/axelryck-med-hantlar/film Axelryck med hantlar: så gör du https://bip.fitness/film/axelryck-med-hantlar-visning.jpg Lyft axlarna rakt upp mot öronen, pausa kort och sänk dem lugnt igen. https://bip.fitness/film/axelryck-med-hantlar-kol.mp4 5 2026-10-12T08:28:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/dumbbell-shrug/video Dumbbell shrug: how to do it https://bip.fitness/film/axelryck-med-hantlar-visning.jpg Lift your shoulders straight toward your ears, pause briefly and lower them with control. https://bip.fitness/film/axelryck-med-hantlar-kol.mp4 5 2026-10-12T08:28:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/axelryck-i-maskin/film Axelryck i maskin: så gör du https://bip.fitness/film/axelryck-i-maskin-visning.jpg Lyft axlarna rakt upp mot öronen, pausa kort och sänk dem lugnt igen. https://bip.fitness/film/axelryck-i-maskin-kol.mp4 5 2026-10-12T08:28:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/machine-shrug/video Machine shrug: how to do it https://bip.fitness/film/axelryck-i-maskin-visning.jpg Lift your shoulders straight toward your ears, pause briefly and lower them with control. https://bip.fitness/film/axelryck-i-maskin-kol.mp4 5 2026-10-12T08:28:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/axelryck-i-smith/film Axelryck i Smith: så gör du https://bip.fitness/film/axelryck-i-smith-visning.jpg Lossa stången, lyft axlarna rakt upp mot öronen och sänk dem lugnt igen. https://bip.fitness/film/axelryck-i-smith-kol.mp4 5 2026-10-12T08:28:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/smith-shrug/video Smith shrug: how to do it https://bip.fitness/film/axelryck-i-smith-visning.jpg Unrack the bar, lift your shoulders straight toward your ears and lower them with control. https://bip.fitness/film/axelryck-i-smith-kol.mp4 5 2026-10-12T08:28:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/axelryck-i-kabel/film Axelryck i kabel: så gör du https://bip.fitness/film/axelryck-i-kabel-visning.jpg Lyft axlarna rakt upp mot öronen, pausa kort och sänk dem lugnt mot kabelns drag. https://bip.fitness/film/axelryck-i-kabel-kol.mp4 5 2026-10-12T08:28:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/cable-shrug/video Cable shrug: how to do it https://bip.fitness/film/axelryck-i-kabel-visning.jpg Lift your shoulders straight toward your ears, pause briefly and lower them against the cable's pull. https://bip.fitness/film/axelryck-i-kabel-kol.mp4 5 2026-10-12T08:28:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/militarpress/film Militärpress: så gör du https://bip.fitness/film/militarpress-visning.jpg Pressa stången rakt upp tills armarna är raka och stången är över huvudet, sänk den sedan till bröstet. https://bip.fitness/film/militarpress-kol.mp4 5 2026-10-12T08:12:11Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/overhead-press/video Overhead press: how to do it https://bip.fitness/film/militarpress-visning.jpg Press the bar straight up until your arms are straight and the bar is overhead, then lower it to your chest. https://bip.fitness/film/militarpress-kol.mp4 5 2026-10-12T08:12:11Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/sittande-axelpress/film Sittande axelpress: så gör du https://bip.fitness/film/sittande-axelpress-visning.jpg Pressa hantlarna rakt upp tills armarna nästan är raka, sänk dem sedan lugnt tillbaka till axlarna. https://bip.fitness/film/sittande-axelpress-kol.mp4 5 2026-10-12T08:12:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/seated-shoulder-press/video Seated shoulder press: how to do it https://bip.fitness/film/sittande-axelpress-visning.jpg Press the dumbbells straight up until your arms are nearly straight, then lower them with control to your shoulders. https://bip.fitness/film/sittande-axelpress-kol.mp4 5 2026-10-12T08:12:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/arnoldpress/film Arnoldpress: så gör du https://bip.fitness/film/arnoldpress-visning.jpg Pressa upp hantlarna och vrid handflatorna framåt, sänk sedan tillbaka och vrid handflatorna mot dig. https://bip.fitness/film/arnoldpress-kol.mp4 5 2026-10-12T08:39:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/arnold-press/video Arnold press: how to do it https://bip.fitness/film/arnoldpress-visning.jpg Press the dumbbells up and turn your palms forward, then lower them and turn your palms back toward you. https://bip.fitness/film/arnoldpress-kol.mp4 5 2026-10-12T08:39:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/axelpress-i-maskin/film Axelpress i maskin: så gör du https://bip.fitness/film/axelpress-i-maskin-visning.jpg Pressa handtagen rakt upp tills armarna nästan är raka, sänk dem sedan lugnt till axelhöjd. https://bip.fitness/film/axelpress-i-maskin-kol.mp4 5 2026-10-11T22:51:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/machine-shoulder-press/video Machine shoulder press: how to do it https://bip.fitness/film/axelpress-i-maskin-visning.jpg Press the handles straight up until your arms are nearly straight, then lower them with control to shoulder level. https://bip.fitness/film/axelpress-i-maskin-kol.mp4 5 2026-10-11T22:51:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/push-press/film Push press: så gör du https://bip.fitness/film/push-press-visning.jpg Böj knän och höfter lite, sträck benen snabbt och pressa stången över huvudet, sänk den sedan till axlarna. https://bip.fitness/film/push-press-kol.mp4 5 2026-10-12T08:12:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/push-press/video Push press: how to do it https://bip.fitness/film/push-press-visning.jpg Bend your knees and hips slightly, drive your legs up and press the bar overhead, then lower it to your shoulders. https://bip.fitness/film/push-press-kol.mp4 5 2026-10-12T08:12:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/sidolyft-med-hantlar/film Sidolyft med hantlar: så gör du https://bip.fitness/film/sidolyft-med-hantlar-visning.jpg Lyft armarna ut åt sidorna till axelhöjd, sänk sedan hantlarna lugnt tillbaka. https://bip.fitness/film/sidolyft-med-hantlar-kol.mp4 5 2026-10-12T08:24:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/dumbbell-lateral-raise/video Dumbbell lateral raise: how to do it https://bip.fitness/film/sidolyft-med-hantlar-visning.jpg Raise your arms out to the sides to shoulder height, then lower the dumbbells with control. https://bip.fitness/film/sidolyft-med-hantlar-kol.mp4 5 2026-10-12T08:24:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/sidolyft-i-kabel/film Sidolyft i kabel: så gör du https://bip.fitness/film/sidolyft-i-kabel-visning.jpg Lyft den yttre armen åt sidan till axelhöjd, sänk sedan handtaget lugnt tillbaka framför höften. https://bip.fitness/film/sidolyft-i-kabel-kol.mp4 5 2026-10-12T08:23:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/cable-lateral-raise/video Cable lateral raise: how to do it https://bip.fitness/film/sidolyft-i-kabel-visning.jpg Raise your outer arm to the side until shoulder height, then lower the handle with control in front of your hip. https://bip.fitness/film/sidolyft-i-kabel-kol.mp4 5 2026-10-12T08:23:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/sidolyft-i-maskin/film Sidolyft i maskin: så gör du https://bip.fitness/film/sidolyft-i-maskin-visning.jpg För armbågarna utåt och uppåt till axelhöjd, sänk sedan dynorna lugnt tillbaka. https://bip.fitness/film/sidolyft-i-maskin-kol.mp4 5 2026-10-12T08:24:11Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/machine-lateral-raise/video Machine lateral raise: how to do it https://bip.fitness/film/sidolyft-i-maskin-visning.jpg Move your elbows out and up to shoulder height, then lower the pads with control. https://bip.fitness/film/sidolyft-i-maskin-kol.mp4 5 2026-10-12T08:24:11Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/framatlyft/film Framåtlyft: så gör du https://bip.fitness/film/framatlyft-visning.jpg Lyft hantlarna rakt fram till axelhöjd, sänk dem sedan lugnt tillbaka framför låren. https://bip.fitness/film/framatlyft-kol.mp4 5 2026-10-12T08:26:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/dumbbell-front-raise/video Dumbbell front raise: how to do it https://bip.fitness/film/framatlyft-visning.jpg Raise the dumbbells straight forward to shoulder height, then lower them with control in front of your thighs. https://bip.fitness/film/framatlyft-kol.mp4 5 2026-10-12T08:26:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/omvand-flyes/film Omvänd flyes: så gör du https://bip.fitness/film/omvand-flyes-visning.jpg För armarna ut åt sidorna tills de är i linje med axlarna, sänk sedan hantlarna lugnt. https://bip.fitness/film/omvand-flyes-kol.mp4 5 2026-10-12T19:10:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/rear-delt-fly/video Rear delt fly: how to do it https://bip.fitness/film/omvand-flyes-visning.jpg Raise your arms out to the sides until they align with your shoulders, then lower the dumbbells with control. https://bip.fitness/film/omvand-flyes-kol.mp4 5 2026-10-12T19:10:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/omvand-pec-deck/film Omvänd pec deck: så gör du https://bip.fitness/film/omvand-pec-deck-visning.jpg För handtagen bakåt och ut åt sidorna, pausa när armarna är i linje med kroppen och återgå lugnt. https://bip.fitness/film/omvand-pec-deck-kol.mp4 5 2026-10-12T19:10:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/reverse-pec-deck/video Reverse pec deck: how to do it https://bip.fitness/film/omvand-pec-deck-visning.jpg Move the handles back and out, pause when your arms align with your body, then return with control. https://bip.fitness/film/omvand-pec-deck-kol.mp4 5 2026-10-12T19:10:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/face-pull/film Face pull: så gör du https://bip.fitness/film/face-pull-visning.jpg Dra repet mot ögonen, för händerna isär och armbågarna bakåt, sträck sedan fram armarna lugnt. https://bip.fitness/film/face-pull-kol.mp4 5 2026-10-12T19:11:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/face-pull/video Face pull: how to do it https://bip.fitness/film/face-pull-visning.jpg Pull the rope toward your eyes, spread your hands and drive your elbows back, then extend your arms with control. https://bip.fitness/film/face-pull-kol.mp4 5 2026-10-12T19:11:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/uppratt-rodd/film Upprätt rodd: så gör du https://bip.fitness/film/uppratt-rodd-visning.jpg Dra stången nära kroppen tills armbågarna når axelhöjd, sänk sedan lugnt till låren. https://bip.fitness/film/uppratt-rodd-kol.mp4 5 2026-10-12T08:25:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/upright-row/video Upright row: how to do it https://bip.fitness/film/uppratt-rodd-visning.jpg Pull the bar close to your body until your elbows reach shoulder height, then lower it to your thighs with control. https://bip.fitness/film/uppratt-rodd-kol.mp4 5 2026-10-12T08:25:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/pike-push-up/film Pike push up: så gör du https://bip.fitness/film/pike-push-up-visning.jpg Böj armbågarna och sänk huvudet mot golvet mellan händerna, pressa sedan tillbaka till raka armar. https://bip.fitness/film/pike-push-up-kol.mp4 5 2026-10-12T21:28:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/pike-push-up/video Pike push-up: how to do it https://bip.fitness/film/pike-push-up-visning.jpg Bend your elbows and lower your head toward the floor between your hands, then press back to straight arms. https://bip.fitness/film/pike-push-up-kol.mp4 5 2026-10-12T21:28:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/handstaende-armhavning/film Handstående armhävning: så gör du https://bip.fitness/film/handstaende-armhavning-visning.jpg Böj armbågarna och sänk huvudet lugnt mot golvet, pressa sedan upp tills armarna är raka. https://bip.fitness/film/handstaende-armhavning-kol.mp4 6 2026-10-12T21:29:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/handstand-push-up/video Handstand push-up: how to do it https://bip.fitness/film/handstaende-armhavning-visning.jpg Bend your elbows and lower your head toward the floor with control, then press up until your arms are straight. https://bip.fitness/film/handstaende-armhavning-kol.mp4 6 2026-10-12T21:29:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/bicepscurl-med-skivstang/film Bicepscurl med skivstång: så gör du https://bip.fitness/film/bicepscurl-med-skivstang-visning.jpg Böj armbågarna och lyft stången mot axlarna, sänk den sedan lugnt tills armarna är raka. https://bip.fitness/film/bicepscurl-med-skivstang-kol.mp4 5 2026-10-12T18:14:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/barbell-curl/video Barbell curl: how to do it https://bip.fitness/film/bicepscurl-med-skivstang-visning.jpg Bend your elbows and lift the bar toward your shoulders, then lower it with control until your arms are straight. https://bip.fitness/film/bicepscurl-med-skivstang-kol.mp4 5 2026-10-12T18:14:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/bicepscurl-med-hantlar/film Bicepscurl med hantlar: så gör du https://bip.fitness/film/bicepscurl-med-hantlar-visning.jpg Böj armbågarna och lyft hantlarna mot axlarna, sänk sedan lugnt tills armarna är raka. https://bip.fitness/film/bicepscurl-med-hantlar-kol.mp4 5 2026-10-12T18:14:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/dumbbell-curl/video Dumbbell curl: how to do it https://bip.fitness/film/bicepscurl-med-hantlar-visning.jpg Bend your elbows and curl the dumbbells toward your shoulders, then lower them with control until your arms are straight. https://bip.fitness/film/bicepscurl-med-hantlar-kol.mp4 5 2026-10-12T18:14:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/hammarcurl/film Hammarcurl: så gör du https://bip.fitness/film/hammarcurl-visning.jpg Böj armbågarna och lyft hantlarna mot axlarna med samma grepp, sänk sedan lugnt tillbaka. https://bip.fitness/film/hammarcurl-kol.mp4 5 2026-10-12T18:14:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/hammer-curl/video Hammer curl: how to do it https://bip.fitness/film/hammarcurl-visning.jpg Bend your elbows and curl the dumbbells toward your shoulders with the same grip, then lower them with control. https://bip.fitness/film/hammarcurl-kol.mp4 5 2026-10-12T18:14:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/scottcurl/film Scottcurl: så gör du https://bip.fitness/film/scottcurl-visning.jpg Böj armbågarna och lyft stången mot axlarna, sänk sedan lugnt tills armarna nästan är raka. https://bip.fitness/film/scottcurl-kol.mp4 5 2026-10-12T18:15:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/preacher-curl/video Preacher curl: how to do it https://bip.fitness/film/scottcurl-visning.jpg Bend your elbows and curl the bar toward your shoulders, then lower it with control until your arms are almost straight. https://bip.fitness/film/scottcurl-kol.mp4 5 2026-10-12T18:15:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/koncentrationscurl/film Koncentrationscurl: så gör du https://bip.fitness/film/koncentrationscurl-visning.jpg Böj armbågen och lyft hanteln mot axeln, sänk sedan lugnt tills armen nästan är rak. https://bip.fitness/film/koncentrationscurl-kol.mp4 5 2026-10-12T18:15:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/concentration-curl/video Concentration curl: how to do it https://bip.fitness/film/koncentrationscurl-visning.jpg Bend your elbow and curl the dumbbell toward your shoulder, then lower it with control until your arm is almost straight. https://bip.fitness/film/koncentrationscurl-kol.mp4 5 2026-10-12T18:15:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/kabelcurl/film Kabelcurl: så gör du https://bip.fitness/film/kabelcurl-visning.jpg Böj armbågarna och dra handtaget mot axlarna, sänk sedan lugnt tillbaka med sträckt kabel. https://bip.fitness/film/kabelcurl-kol.mp4 5 2026-10-12T18:15:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/cable-curl/video Cable curl: how to do it https://bip.fitness/film/kabelcurl-visning.jpg Bend your elbows and pull the handle toward your shoulders, then lower it with control while keeping the cable taut. https://bip.fitness/film/kabelcurl-kol.mp4 5 2026-10-12T18:15:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/lutande-hantelcurl/film Lutande hantelcurl: så gör du https://bip.fitness/film/lutande-hantelcurl-visning.jpg Böj armbågarna och lyft hantlarna mot axlarna, sänk sedan lugnt tills armarna hänger rakt ner. https://bip.fitness/film/lutande-hantelcurl-kol.mp4 5 2026-10-12T18:16:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/incline-dumbbell-curl/video Incline dumbbell curl: how to do it https://bip.fitness/film/lutande-hantelcurl-visning.jpg Bend your elbows and curl the dumbbells toward your shoulders, then lower them with control until your arms hang straight down. https://bip.fitness/film/lutande-hantelcurl-kol.mp4 5 2026-10-12T18:16:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/spindelcurl/film Spindelcurl: så gör du https://bip.fitness/film/spindelcurl-visning.jpg Böj armbågarna och lyft hantlarna mot axlarna, sänk sedan lugnt tills armarna nästan är raka. https://bip.fitness/film/spindelcurl-kol.mp4 5 2026-10-12T18:16:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/spider-curl/video Spider curl: how to do it https://bip.fitness/film/spindelcurl-visning.jpg Bend your elbows and curl the dumbbells toward your shoulders, then lower them with control until your arms are almost straight. https://bip.fitness/film/spindelcurl-kol.mp4 5 2026-10-12T18:16:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/ez-stangscurl/film EZ-stångscurl: så gör du https://bip.fitness/film/ez-stangscurl-visning.jpg Böj armbågarna och lyft EZ-stången mot axlarna, sänk sedan lugnt tills armarna är raka. https://bip.fitness/film/ez-stangscurl-kol.mp4 5 2026-10-12T18:17:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/ez-bar-curl/video EZ bar curl: how to do it https://bip.fitness/film/ez-stangscurl-visning.jpg Bend your elbows and curl the EZ bar toward your shoulders, then lower it with control until your arms are straight. https://bip.fitness/film/ez-stangscurl-kol.mp4 5 2026-10-12T18:17:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/bicepscurl-i-maskin/film Bicepscurl i maskin: så gör du https://bip.fitness/film/bicepscurl-i-maskin-visning.jpg Böj armbågarna och för handtagen mot axlarna, pausa kort och sänk tillbaka tills armarna nästan är raka. https://bip.fitness/film/bicepscurl-i-maskin-kol.mp4 5 2026-10-12T18:18:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/machine-curl/video Machine curl: how to do it https://bip.fitness/film/bicepscurl-i-maskin-visning.jpg Bend your elbows and bring the handles toward your shoulders, pause briefly and lower until your arms are almost straight. https://bip.fitness/film/bicepscurl-i-maskin-kol.mp4 5 2026-10-12T18:18:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepspress-i-kabel/film Tricepspress i kabel: så gör du https://bip.fitness/film/tricepspress-i-kabel-visning.jpg Pressa handtaget nedåt tills armarna är raka, böj sedan armbågarna lugnt tillbaka. https://bip.fitness/film/tricepspress-i-kabel-kol.mp4 5 2026-10-11T22:53:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/triceps-pushdown/video Triceps pushdown: how to do it https://bip.fitness/film/tricepspress-i-kabel-visning.jpg Push the handle down until your arms are straight, then bend your elbows with control. https://bip.fitness/film/tricepspress-i-kabel-kol.mp4 5 2026-10-11T22:53:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/liggande-tricepspress/film Liggande tricepspress: så gör du https://bip.fitness/film/liggande-tricepspress-visning.jpg Böj armbågarna och sänk stången mot pannan, sträck sedan armarna tillbaka upp. https://bip.fitness/film/liggande-tricepspress-kol.mp4 5 2026-10-12T13:14:04Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/skull-crusher/video Skull crusher: how to do it https://bip.fitness/film/liggande-tricepspress-visning.jpg Bend your elbows and lower the bar toward your forehead, then straighten your arms again. https://bip.fitness/film/liggande-tricepspress-kol.mp4 5 2026-10-12T13:14:04Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepsdips/film Tricepsdips: så gör du https://bip.fitness/film/tricepsdips-visning.jpg Böj armbågarna och sänk kroppen rakt ned tills överarmarna är ungefär parallella med golvet, pressa sedan upp tills armarna är raka. https://bip.fitness/film/tricepsdips-kol.mp4 5 2026-10-12T19:34:57Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/triceps-dips/video Triceps dips: how to do it https://bip.fitness/film/tricepsdips-visning.jpg Bend your elbows and lower your body straight down until your upper arms are about parallel to the floor, then press up to straight arms. https://bip.fitness/film/tricepsdips-kol.mp4 5 2026-10-12T19:34:57Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/bankdips/film Bänkdips: så gör du https://bip.fitness/film/bankdips-visning.jpg Böj armbågarna och sänk höften nära bänken tills överarmarna är parallella med golvet, pressa sedan upp tills armarna är raka. https://bip.fitness/film/bankdips-kol.mp4 5 2026-10-12T19:35:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/bench-dips/video Bench dips: how to do it https://bip.fitness/film/bankdips-visning.jpg Bend your elbows and lower your hips close to the bench until your upper arms are parallel to the floor, then press up to straight arms. https://bip.fitness/film/bankdips-kol.mp4 5 2026-10-12T19:35:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepsextension-over-huvud/film Tricepsextension över huvud: så gör du https://bip.fitness/film/tricepsextension-over-huvud-visning.jpg Böj armbågarna och sänk hanteln bakom huvudet, sträck sedan armarna uppåt igen. https://bip.fitness/film/tricepsextension-over-huvud-kol.mp4 5 2026-10-12T13:13:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/overhead-triceps-extension/video Overhead triceps extension: how to do it https://bip.fitness/film/tricepsextension-over-huvud-visning.jpg Bend your elbows and lower the dumbbell behind your head, then straighten your arms overhead again. https://bip.fitness/film/tricepsextension-over-huvud-kol.mp4 5 2026-10-12T13:13:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepsextension-i-kabel-over-huvud/film Tricepsextension i kabel över huvud: så gör du https://bip.fitness/film/tricepsextension-i-kabel-over-huvud-visning.jpg Sträck armarna framåt och uppåt, böj sedan armbågarna och för repet lugnt bakom huvudet. https://bip.fitness/film/tricepsextension-i-kabel-over-huvud-kol.mp4 5 2026-10-12T13:15:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/overhead-cable-extension/video Overhead cable extension: how to do it https://bip.fitness/film/tricepsextension-i-kabel-over-huvud-visning.jpg Extend your arms forward and upward, then bend your elbows and return the rope behind your head with control. https://bip.fitness/film/tricepsextension-i-kabel-over-huvud-kol.mp4 5 2026-10-12T13:15:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepskickback/film Tricepskickback: så gör du https://bip.fitness/film/tricepskickback-visning.jpg Sträck armbågarna och för hantlarna bakåt, böj sedan armbågarna lugnt tillbaka. https://bip.fitness/film/tricepskickback-kol.mp4 4 2026-10-12T13:15:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/triceps-kickback/video Triceps kickback: how to do it https://bip.fitness/film/tricepskickback-visning.jpg Straighten your elbows and move the dumbbells backward, then bend your elbows again with control. https://bip.fitness/film/tricepskickback-kol.mp4 4 2026-10-12T13:15:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/narmgreppsbankpress/film Närmgreppsbänkpress: så gör du https://bip.fitness/film/narmgreppsbankpress-visning.jpg Sänk stången mot nedre delen av bröstet med armbågarna nära kroppen, pressa sedan upp tills armarna är raka. https://bip.fitness/film/narmgreppsbankpress-kol.mp4 5 2026-10-12T13:35:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/close-grip-bench-press/video Close grip bench press: how to do it https://bip.fitness/film/narmgreppsbankpress-visning.jpg Lower the bar toward your lower chest with your elbows close to your body, then press up until your arms are straight. https://bip.fitness/film/narmgreppsbankpress-kol.mp4 5 2026-10-12T13:35:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tricepspress-i-maskin/film Tricepspress i maskin: så gör du https://bip.fitness/film/tricepspress-i-maskin-visning.jpg Sträck armbågarna och pressa handtagen bort från dig, böj sedan armarna lugnt tillbaka. https://bip.fitness/film/tricepspress-i-maskin-kol.mp4 5 2026-10-12T13:15:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/machine-triceps-press/video Machine triceps press: how to do it https://bip.fitness/film/tricepspress-i-maskin-visning.jpg Straighten your elbows and press the handles away from you, then bend your arms back with control. https://bip.fitness/film/tricepspress-i-maskin-kol.mp4 5 2026-10-12T13:15:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/knaboj/film Knäböj: så gör du https://bip.fitness/film/knaboj-visning.jpg Böj höfter och knän, sänk dig med stadig rygg och res dig genom att trycka hela fötterna mot golvet. https://bip.fitness/film/knaboj-kol.mp4 5 2026-10-11T21:51:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/back-squat/video Back squat: how to do it https://bip.fitness/film/knaboj-visning.jpg Bend your hips and knees, lower with a steady back, and stand by pressing your whole feet into the floor. https://bip.fitness/film/knaboj-kol.mp4 5 2026-10-11T21:51:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/frontboj/film Frontböj: så gör du https://bip.fitness/film/frontboj-visning.jpg Böj knän och höfter, sänk dig med bröstet upprätt och res dig genom att trycka hela fötterna mot golvet. https://bip.fitness/film/frontboj-kol.mp4 5 2026-10-12T08:44:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/front-squat/video Front squat: how to do it https://bip.fitness/film/frontboj-visning.jpg Bend your knees and hips, lower with your chest upright, and stand by pressing your whole feet into the floor. https://bip.fitness/film/frontboj-kol.mp4 5 2026-10-12T08:44:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/knaboj-i-smith/film Knäböj i Smith: så gör du https://bip.fitness/film/knaboj-i-smith-visning.jpg Böj knän och höfter och sänk dig längs skenorna, tryck sedan upp genom hela fötterna tills du står igen. https://bip.fitness/film/knaboj-i-smith-kol.mp4 5 2026-10-12T08:44:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/smith-squat/video Smith squat: how to do it https://bip.fitness/film/knaboj-i-smith-visning.jpg Bend your knees and hips and lower along the rails, then press through your whole feet until you stand again. https://bip.fitness/film/knaboj-i-smith-kol.mp4 5 2026-10-12T08:44:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/benpress/film Benpress: så gör du https://bip.fitness/film/benpress-visning.jpg Lossa spärren, böj knäna och sänk plattan mot dig, pressa sedan bort den tills benen nästan är raka. https://bip.fitness/film/benpress-kol.mp4 5 2026-10-12T19:43:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/leg-press/video Leg press: how to do it https://bip.fitness/film/benpress-visning.jpg Release the lock, bend your knees and lower the platform toward you, then press it away until your legs are nearly straight. https://bip.fitness/film/benpress-kol.mp4 5 2026-10-12T19:43:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/enbens-benpress/film Enbens benpress: så gör du https://bip.fitness/film/enbens-benpress-visning.jpg Lossa spärren, böj knät och sänk plattan mot dig, pressa sedan bort den tills benet nästan är rakt. https://bip.fitness/film/enbens-benpress-kol.mp4 5 2026-10-12T19:43:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/single-leg-press/video Single leg press: how to do it https://bip.fitness/film/enbens-benpress-visning.jpg Release the lock, bend your knee and lower the platform toward you, then press it away until your leg is nearly straight. https://bip.fitness/film/enbens-benpress-kol.mp4 5 2026-10-12T19:43:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/hack-squat/film Hack squat: så gör du https://bip.fitness/film/hack-squat-visning.jpg Böj knän och höfter och sänk kroppen, tryck sedan genom hela foten tills benen är sträckta. https://bip.fitness/film/hack-squat-kol.mp4 5 2026-10-12T19:45:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/hack-squat/video Hack squat: how to do it https://bip.fitness/film/hack-squat-visning.jpg Bend your knees and hips to lower your body, then press through your whole foot until your legs are straight. https://bip.fitness/film/hack-squat-kol.mp4 5 2026-10-12T19:45:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/goblet-squat/film Goblet squat: så gör du https://bip.fitness/film/goblet-squat-visning.jpg Böj knän och höfter och sjunk rakt ned, tryck sedan genom hela foten och res dig upp. https://bip.fitness/film/goblet-squat-kol.mp4 5 2026-10-12T08:45:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/goblet-squat/video Goblet squat: how to do it https://bip.fitness/film/goblet-squat-visning.jpg Bend your knees and hips and squat straight down, then press through your whole foot and stand up. https://bip.fitness/film/goblet-squat-kol.mp4 5 2026-10-12T08:45:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/utfall/film Utfall: så gör du https://bip.fitness/film/utfall-visning.jpg Ta ett steg fram, sänk bakre knät mot golvet och tryck sedan med främre foten tillbaka till start. https://bip.fitness/film/utfall-kol.mp4 6 2026-10-12T19:00:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/dumbbell-lunge/video Dumbbell lunge: how to do it https://bip.fitness/film/utfall-visning.jpg Step forward, lower your back knee toward the floor, then push through your front foot to return to the start. https://bip.fitness/film/utfall-kol.mp4 6 2026-10-12T19:00:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/gaende-utfall/film Gående utfall: så gör du https://bip.fitness/film/gaende-utfall-visning.jpg Kliv fram, sänk bakre knät mot golvet och för sedan det bakre benet framåt direkt till nästa steg. https://bip.fitness/film/gaende-utfall-kol.mp4 6 2026-10-12T19:04:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/walking-lunge/video Walking lunge: how to do it https://bip.fitness/film/gaende-utfall-visning.jpg Step forward, lower your back knee toward the floor, then bring the back leg forward directly into the next step. https://bip.fitness/film/gaende-utfall-kol.mp4 6 2026-10-12T19:04:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/bulgarisk-split-squat/film Bulgarisk split squat: så gör du https://bip.fitness/film/bulgarisk-split-squat-visning.jpg Böj främre benet och sänk bakre knät mot golvet, tryck sedan genom främre foten tillbaka upp. https://bip.fitness/film/bulgarisk-split-squat-kol.mp4 5 2026-10-12T19:02:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/bulgarian-split-squat/video Bulgarian split squat: how to do it https://bip.fitness/film/bulgarisk-split-squat-visning.jpg Bend your front leg and lower your back knee toward the floor, then press through your front foot to rise. https://bip.fitness/film/bulgarisk-split-squat-kol.mp4 5 2026-10-12T19:02:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/benspark/film Benspark: så gör du https://bip.fitness/film/benspark-visning.jpg Sträck knäna tills benen är nästan raka, sänk sedan dynan lugnt tillbaka. https://bip.fitness/film/benspark-kol.mp4 5 2026-10-12T19:45:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/leg-extension/video Leg extension: how to do it https://bip.fitness/film/benspark-visning.jpg Straighten your knees until your legs are nearly straight, then lower the pad with control. https://bip.fitness/film/benspark-kol.mp4 5 2026-10-12T19:45:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/liggande-larcurl/film Liggande lårcurl: så gör du https://bip.fitness/film/liggande-larcurl-visning.jpg Böj knäna och dra hälarna mot rumpan, stanna utan att lyfta höfterna och sänk sedan benen lugnt. https://bip.fitness/film/liggande-larcurl-kol.mp4 5 2026-10-12T19:46:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/lying-leg-curl/video Lying leg curl: how to do it https://bip.fitness/film/liggande-larcurl-visning.jpg Bend your knees and pull your heels toward your butt, stop without lifting your hips and then lower your legs slowly. https://bip.fitness/film/liggande-larcurl-kol.mp4 5 2026-10-12T19:46:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/sittande-larcurl/film Sittande lårcurl: så gör du https://bip.fitness/film/sittande-larcurl-visning.jpg Böj knäna och dra fotkudden ner och bak, stanna med höfterna kvar i sätet och återgå sedan lugnt. https://bip.fitness/film/sittande-larcurl-kol.mp4 5 2026-10-12T19:46:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/seated-leg-curl/video Seated leg curl: how to do it https://bip.fitness/film/sittande-larcurl-visning.jpg Bend your knees and pull the ankle pad down and back, keep your hips on the seat and then return slowly. https://bip.fitness/film/sittande-larcurl-kol.mp4 5 2026-10-12T19:46:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/staende-larcurl/film Stående lårcurl: så gör du https://bip.fitness/film/staende-larcurl-visning.jpg Böj det arbetande knät och för hälen mot rumpan utan att flytta höften, sänk sedan foten lugnt. https://bip.fitness/film/staende-larcurl-kol.mp4 5 2026-10-12T19:47:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/standing-leg-curl/video Standing leg curl: how to do it https://bip.fitness/film/staende-larcurl-visning.jpg Bend the working knee and move your heel toward your butt without moving your hip, then lower your foot slowly. https://bip.fitness/film/staende-larcurl-kol.mp4 5 2026-10-12T19:47:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/step-up/film Step-up: så gör du https://bip.fitness/film/step-up-visning.jpg Tryck genom foten på lådan och res dig helt, kliv sedan lugnt ned med den andra foten först medan benet på lådan bromsar. https://bip.fitness/film/step-up-kol.mp4 6 2026-10-12T19:02:56Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/step-up/video Step-up: how to do it https://bip.fitness/film/step-up-visning.jpg Press through the foot on the box and stand up fully, then step down slowly with the other foot first while the leg on the box controls the descent. https://bip.fitness/film/step-up-kol.mp4 6 2026-10-12T19:02:56Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/sissy-squat/film Sissy squat: så gör du https://bip.fitness/film/sissy-squat-visning.jpg För knäna fram och luta kroppen bakåt i en rak linje, sträck sedan knäna och res dig. https://bip.fitness/film/sissy-squat-kol.mp4 5 2026-10-12T08:48:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/sissy-squat/video Sissy squat: how to do it https://bip.fitness/film/sissy-squat-visning.jpg Move your knees forward and lean back in a straight line, then straighten your knees and rise. https://bip.fitness/film/sissy-squat-kol.mp4 5 2026-10-12T08:48:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/knaboj-med-kroppsvikt/film Knäböj med kroppsvikt: så gör du https://bip.fitness/film/knaboj-med-kroppsvikt-visning.jpg Böj knän och höfter, sänk höften med upprätt bål och pressa sedan upp till stående. https://bip.fitness/film/knaboj-med-kroppsvikt-kol.mp4 5 2026-10-12T08:45:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/bodyweight-squat/video Bodyweight squat: how to do it https://bip.fitness/film/knaboj-med-kroppsvikt-visning.jpg Bend your knees and hips, lower your hips with an upright torso, then push back up to standing. https://bip.fitness/film/knaboj-med-kroppsvikt-kol.mp4 5 2026-10-12T08:45:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/pistol-squat/film Pistol squat: så gör du https://bip.fitness/film/pistol-squat-visning.jpg Sänk höften djupt över stödbenet, håll det fria benet framåt och pressa dig upp igen. https://bip.fitness/film/pistol-squat-kol.mp4 6 2026-10-12T08:48:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/pistol-squat/video Pistol squat: how to do it https://bip.fitness/film/pistol-squat-visning.jpg Lower your hips deeply over the standing leg, keep the free leg forward and push back up. https://bip.fitness/film/pistol-squat-kol.mp4 6 2026-10-12T08:48:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/vaggsittande/film Väggsittande: så gör du https://bip.fitness/film/vaggsittande-visning.jpg Glid ned tills knäna är ungefär i rät vinkel, håll stilla och glid sedan upp igen. https://bip.fitness/film/vaggsittande-kol.mp4 8 2026-10-12T08:47:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/wall-sit/video Wall sit: how to do it https://bip.fitness/film/vaggsittande-visning.jpg Slide down until your knees are at about a right angle, hold still, then slide back up. https://bip.fitness/film/vaggsittande-kol.mp4 8 2026-10-12T08:47:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/box-squat/film Box squat: så gör du https://bip.fitness/film/box-squat-visning.jpg För höften bakåt, böj knäna tills du sitter lätt på lådan och pressa sedan upp till stående. https://bip.fitness/film/box-squat-kol.mp4 6 2026-10-12T08:45:31Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/box-squat/video Box squat: how to do it https://bip.fitness/film/box-squat-visning.jpg Push your hips back, bend your knees until you sit lightly on the box, then drive up to standing. https://bip.fitness/film/box-squat-kol.mp4 6 2026-10-12T08:45:31Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftlyft/film Höftlyft: så gör du https://bip.fitness/film/hoftlyft-visning.jpg Sänk höften och pressa sedan upp den tills axlar, höfter och knän bildar en rak linje. https://bip.fitness/film/hoftlyft-kol.mp4 5 2026-10-12T18:22:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/barbell-hip-thrust/video Barbell hip thrust: how to do it https://bip.fitness/film/hoftlyft-visning.jpg Lower your hips, then drive them up until your shoulders, hips and knees form a straight line. https://bip.fitness/film/hoftlyft-kol.mp4 5 2026-10-12T18:22:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/enbens-hoftlyft/film Enbens höftlyft: så gör du https://bip.fitness/film/enbens-hoftlyft-visning.jpg Sänk höften och pressa upp den med stödbenet tills axel, höft och knä bildar en rak linje. https://bip.fitness/film/enbens-hoftlyft-kol.mp4 5 2026-10-12T18:22:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/single-leg-hip-thrust/video Single leg hip thrust: how to do it https://bip.fitness/film/enbens-hoftlyft-visning.jpg Lower your hips, then drive up through the planted leg until your shoulder, hip and knee form a straight line. https://bip.fitness/film/enbens-hoftlyft-kol.mp4 5 2026-10-12T18:22:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/backenlyft/film Bäckenlyft: så gör du https://bip.fitness/film/backenlyft-visning.jpg Pressa fötterna i golvet, lyft bäckenet tills kroppen är rak från knän till axlar och sänk lugnt. https://bip.fitness/film/backenlyft-kol.mp4 5 2026-10-12T18:22:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/glute-bridge/video Glute bridge: how to do it https://bip.fitness/film/backenlyft-visning.jpg Press your feet into the floor, lift your hips until your body is straight from knees to shoulders, then lower slowly. https://bip.fitness/film/backenlyft-kol.mp4 5 2026-10-12T18:22:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftlyft-i-maskin/film Höftlyft i maskin: så gör du https://bip.fitness/film/hoftlyft-i-maskin-visning.jpg Sänk höfterna kontrollerat, pressa sedan upp dem tills kroppen är rak från knän till axlar. https://bip.fitness/film/hoftlyft-i-maskin-kol.mp4 5 2026-10-12T18:23:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/machine-hip-thrust/video Machine hip thrust: how to do it https://bip.fitness/film/hoftlyft-i-maskin-visning.jpg Lower your hips with control, then press them up until your body is straight from knees to shoulders. https://bip.fitness/film/hoftlyft-i-maskin-kol.mp4 5 2026-10-12T18:23:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/rumpspark-i-kabel/film Rumpspark i kabel: så gör du https://bip.fitness/film/rumpspark-i-kabel-visning.jpg För benet bakåt med lätt böjt knä, spänn rumpan i vändläget och för benet lugnt tillbaka. https://bip.fitness/film/rumpspark-i-kabel-kol.mp4 5 2026-10-12T21:04:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/cable-glute-kickback/video Cable glute kickback: how to do it https://bip.fitness/film/rumpspark-i-kabel-visning.jpg Move your leg back with a slight knee bend, squeeze your glute at the end and return slowly. https://bip.fitness/film/rumpspark-i-kabel-kol.mp4 5 2026-10-12T21:04:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftabduktion-i-maskin/film Höftabduktion i maskin: så gör du https://bip.fitness/film/hoftabduktion-i-maskin-visning.jpg Pressa knäna ut åt sidorna, stanna kort och för dem kontrollerat tillbaka. https://bip.fitness/film/hoftabduktion-i-maskin-kol.mp4 5 2026-10-12T19:48:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/machine-hip-abduction/video Machine hip abduction: how to do it https://bip.fitness/film/hoftabduktion-i-maskin-visning.jpg Press your knees out to the sides, pause briefly and bring them back with control. https://bip.fitness/film/hoftabduktion-i-maskin-kol.mp4 5 2026-10-12T19:48:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftabduktion-i-kabel/film Höftabduktion i kabel: så gör du https://bip.fitness/film/hoftabduktion-i-kabel-visning.jpg För benet rakt ut åt sidan utan att vrida höften och sänk det kontrollerat tillbaka. https://bip.fitness/film/hoftabduktion-i-kabel-kol.mp4 5 2026-10-12T21:05:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/cable-hip-abduction/video Cable hip abduction: how to do it https://bip.fitness/film/hoftabduktion-i-kabel-visning.jpg Move your leg straight out to the side without turning your hips, then return with control. https://bip.fitness/film/hoftabduktion-i-kabel-kol.mp4 5 2026-10-12T21:05:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/curtsy-lunge/film Curtsy lunge: så gör du https://bip.fitness/film/curtsy-lunge-visning.jpg Kliv med ena foten snett bakom den andra, böj båda knäna och pressa dig tillbaka till start. https://bip.fitness/film/curtsy-lunge-kol.mp4 6 2026-10-12T19:04:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/curtsy-lunge/video Curtsy lunge: how to do it https://bip.fitness/film/curtsy-lunge-visning.jpg Step one foot diagonally behind the other, bend both knees and push back to the start. https://bip.fitness/film/curtsy-lunge-kol.mp4 6 2026-10-12T19:04:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/frog-pumps/film Frog pumps: så gör du https://bip.fitness/film/frog-pumps-visning.jpg Pressa ihop fotsulorna, lyft höfterna genom att spänna rumpan och sänk dem lugnt. https://bip.fitness/film/frog-pumps-kol.mp4 4 2026-10-12T18:23:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/frog-pumps/video Frog pumps: how to do it https://bip.fitness/film/frog-pumps-visning.jpg Press your soles together, lift your hips by squeezing your glutes and lower them slowly. https://bip.fitness/film/frog-pumps-kol.mp4 4 2026-10-12T18:23:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/crunches/film Crunches: så gör du https://bip.fitness/film/crunches-visning.jpg Krök överkroppen och lyft skulderbladen från golvet, sänk sedan lugnt tillbaka. https://bip.fitness/film/crunches-kol.mp4 5 2026-10-12T20:51:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/crunch/video Crunch: how to do it https://bip.fitness/film/crunches-visning.jpg Curl your torso and lift your shoulder blades off the floor, then lower slowly back down. https://bip.fitness/film/crunches-kol.mp4 5 2026-10-12T20:51:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sit-ups/film Sit-ups: så gör du https://bip.fitness/film/sit-ups-visning.jpg Rulla upp hela överkroppen tills bröstet närmar sig låren och sänk sedan tillbaka till golvet. https://bip.fitness/film/sit-ups-kol.mp4 6 2026-10-12T20:51:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/sit-up/video Sit-up: how to do it https://bip.fitness/film/sit-ups-visning.jpg Roll your whole torso up until your chest nears your thighs, then lower back to the floor. https://bip.fitness/film/sit-ups-kol.mp4 6 2026-10-12T20:51:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/plankan/film Plankan: så gör du https://bip.fitness/film/plankan-visning.jpg Spänn magen och håll kroppen stilla i en rak linje från huvud till hälar. https://bip.fitness/film/plankan-kol.mp4 8 2026-10-12T20:14:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/plank/video Plank: how to do it https://bip.fitness/film/plankan-visning.jpg Brace your abs and keep your body still in a straight line from head to heels. https://bip.fitness/film/plankan-kol.mp4 8 2026-10-12T20:14:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sidoplanka/film Sidoplanka: så gör du https://bip.fitness/film/sidoplanka-visning.jpg Lyft höften och håll kroppen stilla i en rak linje från huvud till fötter. https://bip.fitness/film/sidoplanka-kol.mp4 8 2026-10-12T20:18:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/side-plank/video Side plank: how to do it https://bip.fitness/film/sidoplanka-visning.jpg Lift your hips and hold your body still in a straight line from head to feet. https://bip.fitness/film/sidoplanka-kol.mp4 8 2026-10-12T20:18:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/hangande-benlyft/film Hängande benlyft: så gör du https://bip.fitness/film/hangande-benlyft-visning.jpg Lyft de raka benen framför dig mot höfthöjd och sänk dem lugnt till hängande läge. https://bip.fitness/film/hangande-benlyft-kol.mp4 5 2026-10-12T19:33:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/hanging-leg-raise/video Hanging leg raise: how to do it https://bip.fitness/film/hangande-benlyft-visning.jpg Raise your straight legs in front of you toward hip height, then lower them with control. https://bip.fitness/film/hangande-benlyft-kol.mp4 5 2026-10-12T19:33:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/liggande-benlyft/film Liggande benlyft: så gör du https://bip.fitness/film/liggande-benlyft-visning.jpg Lyft de raka benen mot taket och sänk dem nära golvet utan att ryggen svankar. https://bip.fitness/film/liggande-benlyft-kol.mp4 5 2026-10-12T20:54:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/lying-leg-raise/video Lying leg raise: how to do it https://bip.fitness/film/liggande-benlyft-visning.jpg Raise your straight legs toward the ceiling, then lower them near the floor without arching your back. https://bip.fitness/film/liggande-benlyft-kol.mp4 5 2026-10-12T20:54:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/russian-twist/film Russian twist: så gör du https://bip.fitness/film/russian-twist-visning.jpg Vrid bröstet och händerna från sida till sida medan höfter och knän är stilla. https://bip.fitness/film/russian-twist-kol.mp4 5 2026-10-12T20:58:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/russian-twist/video Russian twist: how to do it https://bip.fitness/film/russian-twist-visning.jpg Rotate your chest and hands from side to side while keeping your hips and knees still. https://bip.fitness/film/russian-twist-kol.mp4 5 2026-10-12T20:58:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/mountain-climbers/film Mountain climbers: så gör du https://bip.fitness/film/mountain-climbers-visning.jpg För växelvis ett knä mot bröstet och sätt tillbaka foten medan bålen hålls stilla. https://bip.fitness/film/mountain-climbers-kol.mp4 5 2026-10-12T20:15:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/mountain-climbers/video Mountain climbers: how to do it https://bip.fitness/film/mountain-climbers-visning.jpg Drive one knee at a time toward your chest, then return the foot while keeping your torso still. https://bip.fitness/film/mountain-climbers-kol.mp4 5 2026-10-12T20:15:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/cykelcrunch/film Cykelcrunch: så gör du https://bip.fitness/film/cykelcrunch-visning.jpg För ena axeln mot motsatt knä, sträck det andra benet och växla sida. https://bip.fitness/film/cykelcrunch-kol.mp4 5 2026-10-12T20:58:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/bicycle-crunch/video Bicycle crunch: how to do it https://bip.fitness/film/cykelcrunch-visning.jpg Bring one shoulder toward the opposite knee, extend the other leg and switch sides. https://bip.fitness/film/cykelcrunch-kol.mp4 5 2026-10-12T20:58:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/kabelcrunch/film Kabelcrunch: så gör du https://bip.fitness/film/kabelcrunch-visning.jpg Krök ryggen och för bröstet mot höfterna, återgå sedan långsamt till startläget. https://bip.fitness/film/kabelcrunch-kol.mp4 6 2026-10-12T20:37:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/cable-crunch/video Cable crunch: how to do it https://bip.fitness/film/kabelcrunch-visning.jpg Round your back and bring your chest toward your hips, then return slowly to the start. https://bip.fitness/film/kabelcrunch-kol.mp4 6 2026-10-12T20:37:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/magrulle/film Magrulle: så gör du https://bip.fitness/film/magrulle-visning.jpg Rulla hjulet framåt med stilla bål och höfter, stanna innan ryggen svankar och dra dig tillbaka. https://bip.fitness/film/magrulle-kol.mp4 5 2026-10-12T20:17:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/ab-wheel-rollout/video Ab wheel rollout: how to do it https://bip.fitness/film/magrulle-visning.jpg Roll the wheel forward with your trunk and hips steady, stop before your back arches and pull yourself back. https://bip.fitness/film/magrulle-kol.mp4 5 2026-10-12T20:17:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/dead-bug/film Dead bug: så gör du https://bip.fitness/film/dead-bug-visning.jpg Sänk motsatt arm och ben mot golvet, för dem tillbaka och byt sida utan att lyfta ländryggen. https://bip.fitness/film/dead-bug-kol.mp4 7 2026-10-12T20:55:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/dead-bug/video Dead bug: how to do it https://bip.fitness/film/dead-bug-visning.jpg Lower the opposite arm and leg toward the floor, bring them back and switch sides without lifting your lower back. https://bip.fitness/film/dead-bug-kol.mp4 7 2026-10-12T20:55:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/hollow-hold/film Hollow hold: så gör du https://bip.fitness/film/hollow-hold-visning.jpg Lyft skuldrorna och benen från golvet, håll kroppen rundad och sänk sedan lugnt tillbaka. https://bip.fitness/film/hollow-hold-kol.mp4 8 2026-10-12T20:55:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/hollow-hold/video Hollow hold: how to do it https://bip.fitness/film/hollow-hold-visning.jpg Lift your shoulder blades and legs off the floor, hold your body rounded and then lower with control. https://bip.fitness/film/hollow-hold-kol.mp4 8 2026-10-12T20:55:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/v-ups/film V-ups: så gör du https://bip.fitness/film/v-ups-visning.jpg Lyft raka ben och överkropp samtidigt, sträck händerna mot fötterna och sänk lugnt tillbaka. https://bip.fitness/film/v-ups-kol.mp4 5 2026-10-12T20:51:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/v-up/video V-up: how to do it https://bip.fitness/film/v-ups-visning.jpg Raise your straight legs and torso together, reach your hands toward your feet and lower with control. https://bip.fitness/film/v-ups-kol.mp4 5 2026-10-12T20:51:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/toes-to-bar/film Toes to bar: så gör du https://bip.fitness/film/toes-to-bar-visning.jpg Spänn magen, lyft raka ben tills tårna når stången och sänk dem utan att börja gunga. https://bip.fitness/film/toes-to-bar-kol.mp4 6 2026-10-12T19:34:51Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/toes-to-bar/video Toes to bar: how to do it https://bip.fitness/film/toes-to-bar-visning.jpg Brace your abs, raise your straight legs until your toes reach the bar and lower them without swinging. https://bip.fitness/film/toes-to-bar-kol.mp4 6 2026-10-12T19:34:51Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/crunch-i-maskin/film Crunch i maskin: så gör du https://bip.fitness/film/crunch-i-maskin-visning.jpg Runda överkroppen och för bröstet mot höfterna, stanna kort och återgå lugnt till start. https://bip.fitness/film/crunch-i-maskin-kol.mp4 6 2026-10-12T20:37:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/machine-crunch/video Machine crunch: how to do it https://bip.fitness/film/crunch-i-maskin-visning.jpg Curl your torso and bring your chest toward your hips, pause briefly and return slowly to the start. https://bip.fitness/film/crunch-i-maskin-kol.mp4 6 2026-10-12T20:37:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/pallof-press/film Pallof press: så gör du https://bip.fitness/film/pallof-press-visning.jpg Pressa handtaget rakt fram, håll bålen riktad framåt och för sedan händerna tillbaka till bröstet. https://bip.fitness/film/pallof-press-kol.mp4 5 2026-10-12T20:37:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/pallof-press/video Pallof press: how to do it https://bip.fitness/film/pallof-press-visning.jpg Press the handle straight forward, keep your torso facing ahead and bring your hands back to your chest. https://bip.fitness/film/pallof-press-kol.mp4 5 2026-10-12T20:37:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/flutter-kicks/film Flutter kicks: så gör du https://bip.fitness/film/flutter-kicks-visning.jpg Lyft benen strax från golvet och sparka dem växelvis upp och ner med små, lugna rörelser. https://bip.fitness/film/flutter-kicks-kol.mp4 4 2026-10-12T20:53:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/flutter-kicks/video Flutter kicks: how to do it https://bip.fitness/film/flutter-kicks-visning.jpg Lift your legs just off the floor and kick them up and down alternately with small, controlled movements. https://bip.fitness/film/flutter-kicks-kol.mp4 4 2026-10-12T20:53:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/staende-vadpress/film Stående vadpress: så gör du https://bip.fitness/film/staende-vadpress-visning.jpg Sänk hälarna lugnt, pressa dig så högt upp på tå du kan och sänk tillbaka med kontroll. https://bip.fitness/film/staende-vadpress-kol.mp4 5 2026-10-12T19:47:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/standing-calf-raise/video Standing calf raise: how to do it https://bip.fitness/film/staende-vadpress-visning.jpg Lower your heels slowly, rise as high onto your toes as you can and lower again with control. https://bip.fitness/film/staende-vadpress-kol.mp4 5 2026-10-12T19:47:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/sittande-vadpress/film Sittande vadpress: så gör du https://bip.fitness/film/sittande-vadpress-visning.jpg Sänk hälarna så långt du kan, lyft dem sedan så högt det går och sänk lugnt tillbaka. https://bip.fitness/film/sittande-vadpress-kol.mp4 5 2026-10-12T19:47:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/seated-calf-raise/video Seated calf raise: how to do it https://bip.fitness/film/sittande-vadpress-visning.jpg Lower your heels as far as you can, then raise them as high as possible and lower them slowly again. https://bip.fitness/film/sittande-vadpress-kol.mp4 5 2026-10-12T19:47:49Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/vadpress-i-benpress/film Vadpress i benpress: så gör du https://bip.fitness/film/vadpress-i-benpress-visning.jpg Böj fotlederna och låt hälarna sjunka, pressa sedan bort plattan genom att sträcka fotlederna. https://bip.fitness/film/vadpress-i-benpress-kol.mp4 5 2026-10-12T19:44:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/leg-press-calf-raise/video Leg press calf raise: how to do it https://bip.fitness/film/vadpress-i-benpress-visning.jpg Bend your ankles and let your heels drop, then press the platform away by extending your ankles. https://bip.fitness/film/vadpress-i-benpress-kol.mp4 5 2026-10-12T19:44:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/vadresningar-med-hantlar/film Vadresningar med hantlar: så gör du https://bip.fitness/film/vadresningar-med-hantlar-visning.jpg Pressa dig så högt upp på tå du kan, stanna kort och sänk hälarna lugnt till golvet. https://bip.fitness/film/vadresningar-med-hantlar-kol.mp4 5 2026-10-13T04:38:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/dumbbell-calf-raise/video Dumbbell calf raise: how to do it https://bip.fitness/film/vadresningar-med-hantlar-visning.jpg Rise as high onto your toes as you can, pause briefly and lower your heels slowly to the floor. https://bip.fitness/film/vadresningar-med-hantlar-kol.mp4 5 2026-10-13T04:38:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/vadresningar-med-kroppsvikt/film Vadresningar med kroppsvikt: så gör du https://bip.fitness/film/vadresningar-med-kroppsvikt-visning.jpg Pressa upp hälarna så högt du kan, pausa på tå och sänk dem lugnt till golvet. https://bip.fitness/film/vadresningar-med-kroppsvikt-kol.mp4 5 2026-10-13T04:38:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/bodyweight-calf-raise/video Bodyweight calf raise: how to do it https://bip.fitness/film/vadresningar-med-kroppsvikt-visning.jpg Raise your heels as high as you can, pause on your toes, then lower them slowly to the floor. https://bip.fitness/film/vadresningar-med-kroppsvikt-kol.mp4 5 2026-10-13T04:38:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/handledscurl/film Handledscurl: så gör du https://bip.fitness/film/handledscurl-visning.jpg Sänk stången genom att sträcka handlederna, böj dem sedan uppåt och återgå lugnt. https://bip.fitness/film/handledscurl-kol.mp4 6 2026-10-13T04:41:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/wrist-curl/video Wrist curl: how to do it https://bip.fitness/film/handledscurl-visning.jpg Lower the bar by extending your wrists, curl it up with your wrists, then return with control. https://bip.fitness/film/handledscurl-kol.mp4 6 2026-10-13T04:41:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/omvand-handledscurl/film Omvänd handledscurl: så gör du https://bip.fitness/film/omvand-handledscurl-visning.jpg Lyft stången genom att vinkla knogarna uppåt, sänk den sedan lugnt till startläget. https://bip.fitness/film/omvand-handledscurl-kol.mp4 5 2026-10-13T04:41:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/reverse-wrist-curl/video Reverse wrist curl: how to do it https://bip.fitness/film/omvand-handledscurl-visning.jpg Raise the bar by tilting your knuckles upward, then lower it slowly to the starting position. https://bip.fitness/film/omvand-handledscurl-kol.mp4 5 2026-10-13T04:41:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/omvand-curl/film Omvänd curl: så gör du https://bip.fitness/film/omvand-curl-visning.jpg Böj armbågarna och lyft stången mot axlarna, stanna innan armbågarna går fram och sänk lugnt. https://bip.fitness/film/omvand-curl-kol.mp4 5 2026-10-12T18:18:04Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/reverse-curl/video Reverse curl: how to do it https://bip.fitness/film/omvand-curl-visning.jpg Curl the bar toward your shoulders, stop before your elbows move forward, then lower it with control. https://bip.fitness/film/omvand-curl-kol.mp4 5 2026-10-12T18:18:04Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/farmer-s-walk/film Farmer's walk: så gör du https://bip.fitness/film/farmers-walk-visning.jpg Gå framåt med korta, jämna steg, håll kroppen upprätt och stanna kontrollerat innan du sätter ner hantlarna. https://bip.fitness/film/farmers-walk-kol.mp4 4 2026-10-13T04:40:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/farmers-walk/video Farmer's walk: how to do it https://bip.fitness/film/farmers-walk-visning.jpg Walk forward with short, even steps, stay upright and stop with control before setting the dumbbells down. https://bip.fitness/film/farmers-walk-kol.mp4 4 2026-10-13T04:40:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/grepptraning/film Greppträning: så gör du https://bip.fitness/film/grepptraning-visning.jpg Kläm om redskapen och håll greppet stilla, släpp sedan efter kontrollerat. https://bip.fitness/film/grepptraning-kol.mp4 5 2026-10-13T04:42:55Z 2026-10-08T23:15:17.372Z monthly 0.5 https://bip.fitness/en/exercises/forearms/grip-training/video Grip training: how to do it https://bip.fitness/film/grepptraning-visning.jpg Squeeze the tools and hold your grip still, then release with control. https://bip.fitness/film/grepptraning-kol.mp4 5 2026-10-13T04:42:55Z 2026-10-08T23:15:17.372Z monthly 0.5 https://bip.fitness/ovningar/helkropp/thruster/film Thruster: så gör du https://bip.fitness/film/thruster-visning.jpg Gå ner i en knäböj, res dig kraftfullt och pressa stången över huvudet, sänk den sedan till axlarna. https://bip.fitness/film/thruster-kol.mp4 6 2026-10-13T05:00:44Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/thruster/video Thruster: how to do it https://bip.fitness/film/thruster-visning.jpg Squat down, stand up powerfully and press the bar overhead, then lower it back to your shoulders. https://bip.fitness/film/thruster-kol.mp4 6 2026-10-13T05:00:44Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/power-clean/film Power clean: så gör du https://bip.fitness/film/power-clean-visning.jpg Dra stången från golvet, sträck höft och knän snabbt, fånga den på axlarna i en grund knäböj och res dig. https://bip.fitness/film/power-clean-kol.mp4 8 2026-10-13T05:01:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/power-clean/video Power clean: how to do it https://bip.fitness/film/power-clean-visning.jpg Pull the bar from the floor, extend your hips and knees fast, catch it on your shoulders in a shallow squat, then stand. https://bip.fitness/film/power-clean-kol.mp4 8 2026-10-13T05:01:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/frivandning-och-stot/film Frivändning och stöt: så gör du https://bip.fitness/film/frivandning-och-stot-visning.jpg Vänd stången till axlarna och res dig, böj knäna kort, stöt upp den och fånga den med raka armar i ett saxsteg, samla sedan fötterna. https://bip.fitness/film/frivandning-och-stot-kol.mp4 12 2026-10-13T05:03:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/clean-and-jerk/video Clean and jerk: how to do it https://bip.fitness/film/frivandning-och-stot-visning.jpg Clean the bar to your shoulders and stand, dip briefly, drive it up and catch it with straight arms in a split, then bring your feet together. https://bip.fitness/film/frivandning-och-stot-kol.mp4 12 2026-10-13T05:03:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/ryck/film Ryck: så gör du https://bip.fitness/film/ryck-visning.jpg Dra stången från golvet, sträck kroppen snabbt och fånga den över huvudet med raka armar i en djup knäböj, res dig sedan. https://bip.fitness/film/ryck-kol.mp4 9 2026-10-13T05:02:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/snatch/video Snatch: how to do it https://bip.fitness/film/ryck-visning.jpg Pull from the floor, extend fast and catch the bar overhead with straight arms in a deep squat, then stand. https://bip.fitness/film/ryck-kol.mp4 9 2026-10-13T05:02:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/kettlebell-swing/film Kettlebell swing: så gör du https://bip.fitness/film/kettlebell-swing-visning.jpg Svinga kettlebellen mellan benen, sträck höften snabbt och låt den flyta till brösthöjd innan den går tillbaka. https://bip.fitness/film/kettlebell-swing-kol.mp4 3 2026-10-12T08:38:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/kettlebell-swing/video Kettlebell swing: how to do it https://bip.fitness/film/kettlebell-swing-visning.jpg Swing the kettlebell between your legs, extend your hips fast and let it float to chest height before it returns. https://bip.fitness/film/kettlebell-swing-kol.mp4 3 2026-10-12T08:38:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/turkish-get-up/film Turkish get-up: så gör du https://bip.fitness/film/turkish-get-up-visning.jpg Res dig via armbåge, hand och halvknästående till stående med armen rak, gå sedan samma väg tillbaka. https://bip.fitness/film/turkish-get-up-kol.mp4 12 2026-10-12T20:20:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/turkish-get-up/video Turkish get-up: how to do it https://bip.fitness/film/turkish-get-up-visning.jpg Rise through your elbow, hand and half-kneeling to stand with a straight arm, then reverse the same path. https://bip.fitness/film/turkish-get-up-kol.mp4 12 2026-10-12T20:20:07Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/burpees/film Burpees: så gör du https://bip.fitness/film/burpees-visning.jpg Sätt händerna i golvet, hoppa bak, sänk bröstet, pressa upp, hoppa in med fötterna och hoppa upp. https://bip.fitness/film/burpees-kol.mp4 8 2026-10-13T04:54:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/burpee/video Burpee: how to do it https://bip.fitness/film/burpees-visning.jpg Place your hands on the floor, jump back, lower your chest, press up, jump your feet in and jump upward. https://bip.fitness/film/burpees-kol.mp4 8 2026-10-13T04:54:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/ladhopp/film Lådhopp: så gör du https://bip.fitness/film/ladhopp-visning.jpg Böj höft och knän, svinga armarna och hoppa upp, landa mjukt med hela fötterna på lådan, res dig och kliv ner. https://bip.fitness/film/ladhopp-kol.mp4 8 2026-10-13T04:55:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/box-jump/video Box jump: how to do it https://bip.fitness/film/ladhopp-visning.jpg Bend your hips and knees, swing your arms and jump up, land softly with both feet on the box, stand and step down. https://bip.fitness/film/ladhopp-kol.mp4 8 2026-10-13T04:55:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/wall-ball/film Wall ball: så gör du https://bip.fitness/film/wall-ball-visning.jpg Gå ner i en knäböj, res dig snabbt och kasta bollen mot målet, fånga den vid bröstet och gå ner igen. https://bip.fitness/film/wall-ball-kol.mp4 4 2026-10-13T05:04:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/wall-ball/video Wall ball: how to do it https://bip.fitness/film/wall-ball-visning.jpg Squat down, stand quickly and throw the ball at the target, catch it at your chest and squat again. https://bip.fitness/film/wall-ball-kol.mp4 4 2026-10-13T05:04:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/slamball/film Slamball: så gör du https://bip.fitness/film/slamball-visning.jpg Lyft bollen över huvudet, sträck kroppen, kasta den hårt i golvet och böj knäna för att ta upp den igen. https://bip.fitness/film/slamball-kol.mp4 5 2026-10-13T05:05:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/slam-ball/video Slam ball: how to do it https://bip.fitness/film/slamball-visning.jpg Lift the ball overhead, extend your body, throw it hard into the floor and bend your knees to pick it up again. https://bip.fitness/film/slamball-kol.mp4 5 2026-10-13T05:05:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/man-maker/film Man maker: så gör du https://bip.fitness/film/man-maker-visning.jpg Sätt hantlarna i golvet, hoppa bak till planka med fötterna brett, gör en armhävning, ro varje hantel, hoppa fram, vänd upp dem till axlarna och pressa upp. https://bip.fitness/film/man-maker-kol.mp4 10 2026-10-13T05:04:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/man-maker/video Man maker: how to do it https://bip.fitness/film/man-maker-visning.jpg Set the dumbbells down, jump back to a plank with your feet wide, do a push-up, row each dumbbell, jump in, clean them to your shoulders and press overhead. https://bip.fitness/film/man-maker-kol.mp4 10 2026-10-13T05:04:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/bear-crawl/film Bear crawl: så gör du https://bip.fitness/film/bear-crawl-visning.jpg Kryp framåt genom att flytta motsatt hand och fot samtidigt, håll ryggen stilla och knäna lågt. https://bip.fitness/film/bear-crawl-kol.mp4 4 2026-10-12T20:15:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/bear-crawl/video Bear crawl: how to do it https://bip.fitness/film/bear-crawl-visning.jpg Crawl forward by moving the opposite hand and foot together, keeping your back steady and your knees low. https://bip.fitness/film/bear-crawl-kol.mp4 4 2026-10-12T20:15:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/golvpress/film Golvpress: så gör du https://bip.fitness/film/golvpress-visning.jpg Sänk stången tills överarmarna vilar lätt mot golvet, pressa den sedan rakt upp över bröstet. https://bip.fitness/film/golvpress-kol.mp4 5 2026-10-12T13:36:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/floor-press/video Floor press: how to do it https://bip.fitness/film/golvpress-visning.jpg Lower the bar until your upper arms lightly touch the floor, then press it straight up over your chest. https://bip.fitness/film/golvpress-kol.mp4 5 2026-10-12T13:36:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/lutande-brostpress-i-maskin/film Lutande bröstpress i maskin: så gör du https://bip.fitness/film/lutande-brostpress-i-maskin-visning.jpg Pressa handtagen snett uppåt tills armarna nästan är raka, sänk dem sedan lugnt tillbaka. https://bip.fitness/film/lutande-brostpress-i-maskin-kol.mp4 5 2026-10-12T19:19:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/incline-machine-chest-press/video Incline machine chest press: how to do it https://bip.fitness/film/lutande-brostpress-i-maskin-visning.jpg Press the handles upward and forward until your arms are almost straight, then lower them slowly. https://bip.fitness/film/lutande-brostpress-i-maskin-kol.mp4 5 2026-10-12T19:19:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/svikthavning-brost/film Svikthävning bröst: så gör du https://bip.fitness/film/svikthavning-brost-visning.jpg Sänk bröstet mellan upphöjningarna tills det är under händerna, pressa dig sedan tillbaka upp. https://bip.fitness/film/svikthavning-brost-kol.mp4 5 2026-10-12T21:28:12Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/deficit-push-up/video Deficit push-up: how to do it https://bip.fitness/film/svikthavning-brost-visning.jpg Lower your chest between the supports until it is below your hands, then press yourself back up. https://bip.fitness/film/svikthavning-brost-kol.mp4 5 2026-10-12T21:28:12Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/inverterad-rodd/film Inverterad rodd: så gör du https://bip.fitness/film/inverterad-rodd-visning.jpg Dra bröstet mot stången med armbågarna bakåt, sänk sedan kroppen tills armarna är raka. https://bip.fitness/film/inverterad-rodd-kol.mp4 5 2026-10-12T18:47:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/inverted-row/video Inverted row: how to do it https://bip.fitness/film/inverterad-rodd-visning.jpg Pull your chest toward the bar with your elbows moving back, then lower until your arms are straight. https://bip.fitness/film/inverterad-rodd-kol.mp4 5 2026-10-12T18:47:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/latsdrag-brett-grepp/film Latsdrag brett grepp: så gör du https://bip.fitness/film/latsdrag-brett-grepp-visning.jpg Dra stången mot övre bröstet med armbågarna nedåt, sträck sedan armarna lugnt uppåt. https://bip.fitness/film/latsdrag-brett-grepp-kol.mp4 5 2026-10-11T22:53:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/wide-grip-lat-pulldown/video Wide grip lat pulldown: how to do it https://bip.fitness/film/latsdrag-brett-grepp-visning.jpg Pull the bar toward your upper chest with your elbows moving down, then extend your arms upward with control. https://bip.fitness/film/latsdrag-brett-grepp-kol.mp4 5 2026-10-11T22:53:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/latsdrag-brett-grepp-i-kabel/film Latsdrag brett grepp i kabel: så gör du https://bip.fitness/film/latsdrag-brett-grepp-i-kabel-visning.jpg Dra stången mot övre bröstet med armbågarna nedåt, sträck sedan armarna lugnt upp igen. https://bip.fitness/film/latsdrag-brett-grepp-i-kabel-kol.mp4 5 2026-10-12T18:51:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/wide-grip-cable-pulldown/video Wide grip cable pulldown: how to do it https://bip.fitness/film/latsdrag-brett-grepp-i-kabel-visning.jpg Pull the bar toward your upper chest with your elbows moving down, then slowly extend your arms overhead again. https://bip.fitness/film/latsdrag-brett-grepp-i-kabel-kol.mp4 5 2026-10-12T18:51:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/latsdrag-smalt-grepp-i-kabel/film Latsdrag smalt grepp i kabel: så gör du https://bip.fitness/film/latsdrag-smalt-grepp-i-kabel-visning.jpg Dra handtaget mot övre bröstet med armbågarna nära kroppen, sträck sedan armarna lugnt upp igen. https://bip.fitness/film/latsdrag-smalt-grepp-i-kabel-kol.mp4 5 2026-10-12T18:53:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/close-grip-cable-pulldown/video Close grip cable pulldown: how to do it https://bip.fitness/film/latsdrag-smalt-grepp-i-kabel-visning.jpg Pull the handle toward your upper chest with your elbows close to your body, then slowly extend your arms overhead again. https://bip.fitness/film/latsdrag-smalt-grepp-i-kabel-kol.mp4 5 2026-10-12T18:53:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/seal-row/film Seal row: så gör du https://bip.fitness/film/seal-row-visning.jpg Dra stången mot bänkens undersida vid bröstet, sänk den sedan tills armarna är raka. https://bip.fitness/film/seal-row-kol.mp4 4 2026-10-12T18:45:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/seal-row/video Seal row: how to do it https://bip.fitness/film/seal-row-visning.jpg Pull the bar toward the underside of the bench at your chest, then lower it until your arms are straight. https://bip.fitness/film/seal-row-kol.mp4 4 2026-10-12T18:45:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/good-morning/film Good morning: så gör du https://bip.fitness/film/good-morning-visning.jpg För höften bakåt och fäll överkroppen framåt med rak rygg, pressa sedan höften fram och res dig. https://bip.fitness/film/good-morning-kol.mp4 5 2026-10-12T08:37:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/good-morning/video Good morning: how to do it https://bip.fitness/film/good-morning-visning.jpg Push your hips back and hinge your torso forward with a straight back, then drive your hips forward and stand up. https://bip.fitness/film/good-morning-kol.mp4 5 2026-10-12T08:37:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/staende-axelpress/film Stående axelpress: så gör du https://bip.fitness/film/staende-axelpress-visning.jpg Pressa hantlarna rakt över huvudet tills armarna är raka, sänk dem sedan lugnt till axlarna. https://bip.fitness/film/staende-axelpress-kol.mp4 5 2026-10-12T08:13:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/standing-shoulder-press/video Standing shoulder press: how to do it https://bip.fitness/film/staende-axelpress-visning.jpg Press the dumbbells straight overhead until your arms are straight, then lower them to your shoulders with control. https://bip.fitness/film/staende-axelpress-kol.mp4 5 2026-10-12T08:13:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/framatlyft-med-viktskiva/film Framåtlyft med viktskiva: så gör du https://bip.fitness/film/framatlyft-med-viktskiva-visning.jpg Lyft skivan rakt fram till axelhöjd, pausa kort och sänk den lugnt tillbaka till låren. https://bip.fitness/film/framatlyft-med-viktskiva-kol.mp4 6 2026-10-12T08:26:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/plate-front-raise/video Plate front raise: how to do it https://bip.fitness/film/framatlyft-med-viktskiva-visning.jpg Raise the plate straight forward to shoulder height, pause briefly and lower it to your thighs with control. https://bip.fitness/film/framatlyft-med-viktskiva-kol.mp4 6 2026-10-12T08:26:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/framatlyft-i-kabel/film Framåtlyft i kabel: så gör du https://bip.fitness/film/framatlyft-i-kabel-visning.jpg Lyft armen rakt fram till axelhöjd, pausa kort och sänk handtaget lugnt till låret. https://bip.fitness/film/framatlyft-i-kabel-kol.mp4 6 2026-10-12T08:27:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/cable-front-raise/video Cable front raise: how to do it https://bip.fitness/film/framatlyft-i-kabel-visning.jpg Raise your arm straight forward to shoulder height, pause briefly and lower the handle slowly to your thigh. https://bip.fitness/film/framatlyft-i-kabel-kol.mp4 6 2026-10-12T08:27:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/liggande-sidolyft/film Liggande sidolyft: så gör du https://bip.fitness/film/liggande-sidolyft-visning.jpg Lyft den övre armen i en båge tills den pekar nästan rakt upp och sänk hanteln lugnt tillbaka mot låret. https://bip.fitness/film/liggande-sidolyft-kol.mp4 5 2026-10-12T08:25:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/lying-lateral-raise/video Lying lateral raise: how to do it https://bip.fitness/film/liggande-sidolyft-visning.jpg Raise your top arm in an arc until it points almost straight up, then lower the dumbbell slowly toward your thigh. https://bip.fitness/film/liggande-sidolyft-kol.mp4 5 2026-10-12T08:25:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/zottmancurl/film Zottmancurl: så gör du https://bip.fitness/film/zottmancurl-visning.jpg Lyft hantlarna med handflatorna uppåt, vrid handflatorna nedåt på toppen, sänk hantlarna och vrid tillbaka längst ned. https://bip.fitness/film/zottmancurl-kol.mp4 5 2026-10-12T18:18:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/zottman-curl/video Zottman curl: how to do it https://bip.fitness/film/zottmancurl-visning.jpg Curl the dumbbells with your palms up, turn your palms down at the top, lower the dumbbells and turn them back at the bottom. https://bip.fitness/film/zottmancurl-kol.mp4 5 2026-10-12T18:18:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/bayesiancurl/film Bayesiancurl: så gör du https://bip.fitness/film/bayesiancurl-visning.jpg Böj armbågen och lyft handen mot axeln utan att föra överarmen framåt, sänk sedan tills armen åter är sträckt bakom kroppen. https://bip.fitness/film/bayesiancurl-kol.mp4 5 2026-10-12T18:19:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/bayesian-curl/video Bayesian curl: how to do it https://bip.fitness/film/bayesiancurl-visning.jpg Bend your elbow and curl the handle toward your shoulder without moving your upper arm forward, then lower until your arm is straight behind you again. https://bip.fitness/film/bayesiancurl-kol.mp4 5 2026-10-12T18:19:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/dragcurl/film Dragcurl: så gör du https://bip.fitness/film/dragcurl-visning.jpg Dra armbågarna bakåt och för stången tätt upp längs kroppen, sänk den sedan samma väg till låren. https://bip.fitness/film/dragcurl-kol.mp4 5 2026-10-12T18:19:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/drag-curl/video Drag curl: how to do it https://bip.fitness/film/dragcurl-visning.jpg Pull your elbows back and drag the bar up along your body, then lower it along the same path to your thighs. https://bip.fitness/film/dragcurl-kol.mp4 5 2026-10-12T18:19:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/enarms-tricepsextension/film Enarms tricepsextension: så gör du https://bip.fitness/film/enarms-tricepsextension-visning.jpg Böj armbågen och sänk hanteln bakom huvudet, sträck sedan armen upp igen. https://bip.fitness/film/enarms-tricepsextension-kol.mp4 5 2026-10-12T13:16:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/single-arm-overhead-extension/video Single arm overhead extension: how to do it https://bip.fitness/film/enarms-tricepsextension-visning.jpg Bend your elbow and lower the dumbbell behind your head, then straighten your arm overhead again. https://bip.fitness/film/enarms-tricepsextension-kol.mp4 5 2026-10-12T13:16:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/tate-press/film Tate press: så gör du https://bip.fitness/film/tate-press-visning.jpg Böj armbågarna utåt och sänk hantlarnas ändar mot bröstet, sträck sedan armarna upp igen. https://bip.fitness/film/tate-press-kol.mp4 5 2026-10-12T13:16:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/tate-press/video Tate press: how to do it https://bip.fitness/film/tate-press-visning.jpg Bend your elbows outward and lower the ends of the dumbbells toward your chest, then straighten your arms again. https://bip.fitness/film/tate-press-kol.mp4 5 2026-10-12T13:16:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/adduktion-i-maskin/film Adduktion i maskin: så gör du https://bip.fitness/film/adduktion-i-maskin-visning.jpg Pressa ihop benen tills dynorna möts nära mitten och för dem sedan lugnt isär igen. https://bip.fitness/film/adduktion-i-maskin-kol.mp4 5 2026-10-12T19:48:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/machine-hip-adduction/video Machine hip adduction: how to do it https://bip.fitness/film/adduktion-i-maskin-visning.jpg Press your legs together until the pads meet near the middle, then return slowly to the open position. https://bip.fitness/film/adduktion-i-maskin-kol.mp4 5 2026-10-12T19:48:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/nordic-hamstring-curl/film Nordic hamstring curl: så gör du https://bip.fitness/film/nordic-hamstring-curl-visning.jpg Sänk hela kroppen framåt från knäna, bromsa med baksida lår och hjälp lätt med händerna på vägen tillbaka. https://bip.fitness/film/nordic-hamstring-curl-kol.mp4 6 2026-10-12T21:08:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/nordic-hamstring-curl/video Nordic hamstring curl: how to do it https://bip.fitness/film/nordic-hamstring-curl-visning.jpg Lower your whole body forward from the knees, resist with your hamstrings and use your hands lightly to return. https://bip.fitness/film/nordic-hamstring-curl-kol.mp4 6 2026-10-12T21:08:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/glute-ham-raise/film Glute ham raise: så gör du https://bip.fitness/film/glute-ham-raise-visning.jpg Sänk kroppen framåt tills den är nästan vågrät och dra dig upp genom att böja knäna och sträcka höften. https://bip.fitness/film/glute-ham-raise-kol.mp4 5 2026-10-12T21:08:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/glute-ham-raise/video Glute ham raise: how to do it https://bip.fitness/film/glute-ham-raise-visning.jpg Lower forward until nearly horizontal, then pull yourself up by bending your knees and extending your hips. https://bip.fitness/film/glute-ham-raise-kol.mp4 5 2026-10-12T21:08:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/omvant-utfall/film Omvänt utfall: så gör du https://bip.fitness/film/omvant-utfall-visning.jpg Ta ett steg bakåt, sänk dig genom att böja båda knäna och tryck sedan genom främre foten för att kliva tillbaka till start. https://bip.fitness/film/omvant-utfall-kol.mp4 6 2026-10-12T19:01:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/reverse-lunge/video Reverse lunge: how to do it https://bip.fitness/film/omvant-utfall-visning.jpg Step back, lower yourself by bending both knees, then push through your front foot to return to the start. https://bip.fitness/film/omvant-utfall-kol.mp4 6 2026-10-12T19:01:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/sumo-squat/film Sumo squat: så gör du https://bip.fitness/film/sumo-squat-visning.jpg Böj knän och höfter, sänk hanteln rakt ned och pressa sedan upp till stående. https://bip.fitness/film/sumo-squat-kol.mp4 5 2026-10-12T08:46:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/sumo-squat/video Sumo squat: how to do it https://bip.fitness/film/sumo-squat-visning.jpg Bend your knees and hips, lower the dumbbell straight down, then push back up to standing. https://bip.fitness/film/sumo-squat-kol.mp4 5 2026-10-12T08:46:09Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/cossack-squat/film Cossack squat: så gör du https://bip.fitness/film/cossack-squat-visning.jpg Flytta höften åt ena sidan, böj det knät djupt, håll andra benet rakt och återgå innan du byter sida. https://bip.fitness/film/cossack-squat-kol.mp4 7 2026-10-12T19:05:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/cossack-squat/video Cossack squat: how to do it https://bip.fitness/film/cossack-squat-visning.jpg Shift your hips to one side, bend that knee deeply, keep the other leg straight and return before switching sides. https://bip.fitness/film/cossack-squat-kol.mp4 7 2026-10-12T19:05:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/beltsquat/film Beltsquat: så gör du https://bip.fitness/film/beltsquat-visning.jpg Böj knän och höfter tills låren är ungefär parallella med golvet, pressa sedan upp till raka ben. https://bip.fitness/film/beltsquat-kol.mp4 5 2026-10-12T19:45:01Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/belt-squat/video Belt squat: how to do it https://bip.fitness/film/beltsquat-visning.jpg Bend your knees and hips until your thighs are about parallel to the floor, then push up to straight legs. https://bip.fitness/film/beltsquat-kol.mp4 5 2026-10-12T19:45:01Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/genomdrag-i-kabel/film Genomdrag i kabel: så gör du https://bip.fitness/film/genomdrag-i-kabel-visning.jpg Skjut höfterna bakåt med lätt böjda knän, för sedan höfterna framåt tills du står upprätt. https://bip.fitness/film/genomdrag-i-kabel-kol.mp4 5 2026-10-12T08:38:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/cable-pull-through/video Cable pull through: how to do it https://bip.fitness/film/genomdrag-i-kabel-visning.jpg Push your hips back with slightly bent knees, then drive your hips forward until you stand tall. https://bip.fitness/film/genomdrag-i-kabel-kol.mp4 5 2026-10-12T08:38:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/donkey-kicks/film Donkey kicks: så gör du https://bip.fitness/film/donkey-kicks-visning.jpg Håll knät böjt, pressa ena foten uppåt och bakåt utan att vrida höften, sänk sedan benet lugnt. https://bip.fitness/film/donkey-kicks-kol.mp4 5 2026-10-12T21:04:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/donkey-kicks/video Donkey kicks: how to do it https://bip.fitness/film/donkey-kicks-visning.jpg Keep your knee bent, press one foot up and back without twisting your hips, then lower your leg slowly. https://bip.fitness/film/donkey-kicks-kol.mp4 5 2026-10-12T21:04:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/b-stance-hoftlyft/film B-stance höftlyft: så gör du https://bip.fitness/film/b-stance-hoftlyft-visning.jpg Pressa genom hela foten på arbetsbenet, lyft höfterna tills kroppen är rak från axlar till knä och sänk lugnt. https://bip.fitness/film/b-stance-hoftlyft-kol.mp4 5 2026-10-12T18:23:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/b-stance-hip-thrust/video B-stance hip thrust: how to do it https://bip.fitness/film/b-stance-hoftlyft-visning.jpg Drive through the whole foot of your working leg, lift your hips until your body is straight from shoulders to knee, then lower slowly. https://bip.fitness/film/b-stance-hoftlyft-kol.mp4 5 2026-10-12T18:23:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/omvand-crunch/film Omvänd crunch: så gör du https://bip.fitness/film/omvand-crunch-visning.jpg Krök nedre ryggen och rulla höfterna mot bröstet, sänk sedan lugnt tillbaka. https://bip.fitness/film/omvand-crunch-kol.mp4 5 2026-10-12T20:52:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/reverse-crunch/video Reverse crunch: how to do it https://bip.fitness/film/omvand-crunch-visning.jpg Curl your lower back and roll your hips toward your chest, then lower with control. https://bip.fitness/film/omvand-crunch-kol.mp4 5 2026-10-12T20:52:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/hangande-knalyft/film Hängande knälyft: så gör du https://bip.fitness/film/hangande-knalyft-visning.jpg Böj knäna och lyft dem mot bröstet, rulla upp bäckenet och sänk lugnt tillbaka. https://bip.fitness/film/hangande-knalyft-kol.mp4 5 2026-10-12T19:33:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/hanging-knee-raise/video Hanging knee raise: how to do it https://bip.fitness/film/hangande-knalyft-visning.jpg Bend your knees and raise them toward your chest, curl your pelvis up, then lower with control. https://bip.fitness/film/hangande-knalyft-kol.mp4 5 2026-10-12T19:33:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sidoboj-med-hantel/film Sidoböj med hantel: så gör du https://bip.fitness/film/sidoboj-med-hantel-visning.jpg Sänk hanteln längs låret genom att böja åt sidan och återgå sedan till upprätt läge. https://bip.fitness/film/sidoboj-med-hantel-kol.mp4 5 2026-10-12T20:39:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/dumbbell-side-bend/video Dumbbell side bend: how to do it https://bip.fitness/film/sidoboj-med-hantel-visning.jpg Lower the dumbbell along your thigh by bending sideways, then return to an upright position. https://bip.fitness/film/sidoboj-med-hantel-kol.mp4 5 2026-10-12T20:39:38Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/vedhuggare-i-kabel/film Vedhuggare i kabel: så gör du https://bip.fitness/film/vedhuggare-i-kabel-visning.jpg Dra handtaget snett ned över kroppen mot motsatt höft, vrid bålen och återgå lugnt. https://bip.fitness/film/vedhuggare-i-kabel-kol.mp4 5 2026-10-12T20:38:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/cable-woodchopper/video Cable woodchopper: how to do it https://bip.fitness/film/vedhuggare-i-kabel-visning.jpg Pull the handle diagonally down toward the opposite hip, rotate your torso, then return slowly. https://bip.fitness/film/vedhuggare-i-kabel-kol.mp4 5 2026-10-12T20:38:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/hollow-rock/film Hollow rock: så gör du https://bip.fitness/film/hollow-rock-visning.jpg Gunga från skuldrorna till höfterna och tillbaka utan att ändra kroppens rundade form. https://bip.fitness/film/hollow-rock-kol.mp4 7 2026-10-12T20:56:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/hollow-rock/video Hollow rock: how to do it https://bip.fitness/film/hollow-rock-visning.jpg Rock from your shoulders to your hips and back without changing your rounded body shape. https://bip.fitness/film/hollow-rock-kol.mp4 7 2026-10-12T20:56:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/wrist-roller/film Wrist roller: så gör du https://bip.fitness/film/wrist-roller-visning.jpg Vrid växelvis med handlederna tills vikten når toppen, vänd sedan rörelsen och sänk den lugnt. https://bip.fitness/film/wrist-roller-kol.mp4 9 2026-10-13T04:43:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/wrist-roller/video Wrist roller: how to do it https://bip.fitness/film/wrist-roller-visning.jpg Turn your wrists alternately until the weight reaches the top, then reverse the motion and lower it slowly. https://bip.fitness/film/wrist-roller-kol.mp4 9 2026-10-13T04:43:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/dead-hang/film Dead hang: så gör du https://bip.fitness/film/dead-hang-visning.jpg Häng stilla med långa armar och ett stadigt grepp, kliv sedan ner kontrollerat. https://bip.fitness/film/dead-hang-kol.mp4 6 2026-10-12T19:33:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/dead-hang/video Dead hang: how to do it https://bip.fitness/film/dead-hang-visning.jpg Hang still with long arms and a firm grip, then step down with control. https://bip.fitness/film/dead-hang-kol.mp4 6 2026-10-12T19:33:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/devil-press/film Devil press: så gör du https://bip.fitness/film/devil-press-visning.jpg Sätt hantlarna i golvet, hoppa bak, sänk bröstet och pressa upp, hoppa fram och svinga hantlarna i ett drag från golvet till rakt över huvudet. https://bip.fitness/film/devil-press-kol.mp4 8 2026-10-13T05:04:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/devil-press/video Devil press: how to do it https://bip.fitness/film/devil-press-visning.jpg Set the dumbbells down, jump back, lower your chest and push back up, jump in and swing the dumbbells in one motion from the floor to straight overhead. https://bip.fitness/film/devil-press-kol.mp4 8 2026-10-13T05:04:46Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/hangvandning/film Hängvändning: så gör du https://bip.fitness/film/hangvandning-visning.jpg Sträck höfter och knän snabbt, håll stången nära, fånga den på axlarna med böjda knän och res dig, sänk den sedan till låren. https://bip.fitness/film/hangvandning-kol.mp4 7 2026-10-13T05:00:51Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/hang-clean/video Hang clean: how to do it https://bip.fitness/film/hangvandning-visning.jpg Extend your hips and knees fast, keep the bar close, catch it on your shoulders with bent knees and stand, then lower it to your thighs. https://bip.fitness/film/hangvandning-kol.mp4 7 2026-10-13T05:00:51Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/dips-i-maskin/film Dips i maskin: så gör du https://bip.fitness/film/dips-i-maskin-visning.jpg Pressa handtagen nedåt tills armarna är raka, låt dem sedan komma upp lugnt igen. https://bip.fitness/film/dips-i-maskin-kol.mp4 5 2026-10-12T19:36:09Z 2026-10-08T23:14:05.743Z monthly 0.5 https://bip.fitness/en/exercises/triceps/machine-dips/video Machine dips: how to do it https://bip.fitness/film/dips-i-maskin-visning.jpg Press the handles down until your arms are straight, then let them rise again with control. https://bip.fitness/film/dips-i-maskin-kol.mp4 5 2026-10-12T19:36:09Z 2026-10-08T23:14:05.743Z monthly 0.5 https://bip.fitness/ovningar/triceps/enarms-pushdown/film Enarms pushdown: så gör du https://bip.fitness/film/enarms-pushdown-visning.jpg Pressa handtaget ned genom att sträcka armbågen, böj sedan armen lugnt tillbaka. https://bip.fitness/film/enarms-pushdown-kol.mp4 5 2026-10-12T13:16:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/single-arm-pushdown/video Single arm pushdown: how to do it https://bip.fitness/film/enarms-pushdown-visning.jpg Press the handle down by straightening your elbow, then bend your arm back with control. https://bip.fitness/film/enarms-pushdown-kol.mp4 5 2026-10-12T13:16:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bakatlyft-i-kabel/film Bakåtlyft i kabel: så gör du https://bip.fitness/film/bakatlyft-i-kabel-visning.jpg Håll armarna nästan raka och för dem ut och bakåt tills händerna är i linje med axlarna, återgå sedan lugnt. https://bip.fitness/film/bakatlyft-i-kabel-kol.mp4 5 2026-10-12T19:11:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/cable-rear-delt-fly/video Cable rear delt fly: how to do it https://bip.fitness/film/bakatlyft-i-kabel-visning.jpg Move your nearly straight arms out and back until your hands align with your shoulders, then return slowly. https://bip.fitness/film/bakatlyft-i-kabel-kol.mp4 5 2026-10-12T19:11:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/enbens-benspark/film Enbens benspark: så gör du https://bip.fitness/film/enbens-benspark-visning.jpg Sträck det arbetande benet tills knät nästan är rakt, sänk sedan kontrollerat tillbaka. https://bip.fitness/film/enbens-benspark-kol.mp4 5 2026-10-12T19:46:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/single-leg-extension/video Single leg extension: how to do it https://bip.fitness/film/enbens-benspark-visning.jpg Extend the working leg until the knee is nearly straight, then lower it back with control. https://bip.fitness/film/enbens-benspark-kol.mp4 5 2026-10-12T19:46:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/utfall-i-smith/film Utfall i Smith: så gör du https://bip.fitness/film/utfall-i-smith-visning.jpg Sänk bakre knät mot golvet genom att böja båda benen, pressa sedan upp genom främre foten. https://bip.fitness/film/utfall-i-smith-kol.mp4 5 2026-10-12T19:01:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/smith-lunge/video Smith lunge: how to do it https://bip.fitness/film/utfall-i-smith-visning.jpg Lower your back knee toward the floor by bending both legs, then push up through your front foot. https://bip.fitness/film/utfall-i-smith-kol.mp4 5 2026-10-12T19:01:18Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/eldhydrant/film Eldhydrant: så gör du https://bip.fitness/film/eldhydrant-visning.jpg Håll knät böjt, lyft ena benet ut åt sidan utan att vrida kroppen och sänk tillbaka lugnt. https://bip.fitness/film/eldhydrant-kol.mp4 5 2026-10-12T21:05:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/fire-hydrant/video Fire hydrant: how to do it https://bip.fitness/film/eldhydrant-visning.jpg Keep your knee bent, lift one leg out to the side without turning your body, then lower it slowly. https://bip.fitness/film/eldhydrant-kol.mp4 5 2026-10-12T21:05:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/axeltapp-i-planka/film Axeltapp i planka: så gör du https://bip.fitness/film/axeltapp-i-planka-visning.jpg Lyft ena handen och nudda motsatt axel, sätt ner handen och växla sida med stilla höfter. https://bip.fitness/film/axeltapp-i-planka-kol.mp4 6 2026-10-12T20:16:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/plank-shoulder-taps/video Plank shoulder taps: how to do it https://bip.fitness/film/axeltapp-i-planka-visning.jpg Lift one hand to tap the opposite shoulder, put it down, then switch sides while keeping your hips still. https://bip.fitness/film/axeltapp-i-planka-kol.mp4 6 2026-10-12T20:16:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/renegade-row/film Renegade row: så gör du https://bip.fitness/film/renegade-row-visning.jpg Dra en hantel mot sidan av magen, sänk den lugnt och byt arm utan att vrida kroppen. https://bip.fitness/film/renegade-row-kol.mp4 6 2026-10-12T18:46:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/renegade-row/video Renegade row: how to do it https://bip.fitness/film/renegade-row-visning.jpg Pull one dumbbell toward the side of your stomach, lower it with control and switch arms without twisting your body. https://bip.fitness/film/renegade-row-kol.mp4 6 2026-10-12T18:46:45Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/wall-walk/film Wall walk: så gör du https://bip.fitness/film/wall-walk-visning.jpg Gå upp med fötterna på väggen och flytta händerna närmare tills kroppen är nästan lodrät, gå sedan tillbaka. https://bip.fitness/film/wall-walk-kol.mp4 12 2026-10-12T21:30:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/wall-walk/video Wall walk: how to do it https://bip.fitness/film/wall-walk-visning.jpg Walk your feet up the wall and move your hands closer until your body is nearly vertical, then walk back. https://bip.fitness/film/wall-walk-kol.mp4 12 2026-10-12T21:30:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/nedatlutande-armhavningar/film Nedåtlutande armhävningar: så gör du https://bip.fitness/film/nedatlutande-armhavningar-visning.jpg Böj armbågarna och sänk bröstet mot golvet, pressa dig sedan upp till raka armar. https://bip.fitness/film/nedatlutande-armhavningar-kol.mp4 5 2026-10-12T21:25:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/decline-push-up/video Decline push-up: how to do it https://bip.fitness/film/nedatlutande-armhavningar-visning.jpg Bend your elbows and lower your chest toward the floor, then press back up to straight arms. https://bip.fitness/film/nedatlutande-armhavningar-kol.mp4 5 2026-10-12T21:25:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/breda-armhavningar/film Breda armhävningar: så gör du https://bip.fitness/film/breda-armhavningar-visning.jpg Sänk bröstet mot golvet med armbågarna snett utåt, pressa dig sedan tillbaka upp. https://bip.fitness/film/breda-armhavningar-kol.mp4 5 2026-10-12T21:25:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/wide-push-up/video Wide push-up: how to do it https://bip.fitness/film/breda-armhavningar-visning.jpg Lower your chest toward the floor with your elbows angled outward, then press yourself back up. https://bip.fitness/film/breda-armhavningar-kol.mp4 5 2026-10-12T21:25:39Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/knaarmhavningar/film Knäarmhävningar: så gör du https://bip.fitness/film/knaarmhavningar-visning.jpg Sänk bröstet mot golvet genom att böja armbågarna, pressa dig sedan tillbaka upp. https://bip.fitness/film/knaarmhavningar-kol.mp4 5 2026-10-12T21:25:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/knee-push-up/video Knee push-up: how to do it https://bip.fitness/film/knaarmhavningar-visning.jpg Lower your chest toward the floor by bending your elbows, then press yourself back up. https://bip.fitness/film/knaarmhavningar-kol.mp4 5 2026-10-12T21:25:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/tempoarmhavningar/film Tempoarmhävningar: så gör du https://bip.fitness/film/tempoarmhavningar-visning.jpg Sänk bröstet långsamt mot golvet, pausa kort längst ner och pressa dig kontrollerat tillbaka upp. https://bip.fitness/film/tempoarmhavningar-kol.mp4 7 2026-10-12T21:27:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/tempo-push-up/video Tempo push-up: how to do it https://bip.fitness/film/tempoarmhavningar-visning.jpg Lower your chest slowly toward the floor, pause briefly at the bottom, and press back up with control. https://bip.fitness/film/tempoarmhavningar-kol.mp4 7 2026-10-12T21:27:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/explosiva-armhavningar/film Explosiva armhävningar: så gör du https://bip.fitness/film/explosiva-armhavningar-visning.jpg Sänk bröstet mot golvet, pressa explosivt så händerna lyfter och landa mjukt innan du sänker dig igen. https://bip.fitness/film/explosiva-armhavningar-kol.mp4 4 2026-10-12T21:26:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/plyo-push-up/video Plyo push-up: how to do it https://bip.fitness/film/explosiva-armhavningar-visning.jpg Lower your chest toward the floor, press explosively so your hands lift, and land softly before lowering again. https://bip.fitness/film/explosiva-armhavningar-kol.mp4 4 2026-10-12T21:26:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/spindelarmhavningar/film Spindelarmhävningar: så gör du https://bip.fitness/film/spindelarmhavningar-visning.jpg Sänk bröstet och för ena knät mot armbågen på samma sida, pressa upp och för benet tillbaka, byt sida nästa gång. https://bip.fitness/film/spindelarmhavningar-kol.mp4 7 2026-10-12T21:27:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/spiderman-push-up/video Spiderman push-up: how to do it https://bip.fitness/film/spindelarmhavningar-visning.jpg Lower your chest and bring one knee toward the same-side elbow, press up and return the leg, then switch sides. https://bip.fitness/film/spindelarmhavningar-kol.mp4 7 2026-10-12T21:27:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/armhavningar-med-band/film Armhävningar med band: så gör du https://bip.fitness/film/armhavningar-med-band-visning.jpg Sänk bröstet mot golvet med kroppen rak och pressa dig upp mot bandets motstånd. https://bip.fitness/film/armhavningar-med-band-kol.mp4 5 2026-10-12T21:27:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/banded-push-up/video Banded push-up: how to do it https://bip.fitness/film/armhavningar-med-band-visning.jpg Lower your chest toward the floor with your body straight, then press up against the band's resistance. https://bip.fitness/film/armhavningar-med-band-kol.mp4 5 2026-10-12T21:27:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/bandflyes/film Bandflyes: så gör du https://bip.fitness/film/bandflyes-visning.jpg För händerna i en båge tills de möts framför bröstet och öppna sedan armarna lugnt tillbaka. https://bip.fitness/film/bandflyes-kol.mp4 5 2026-10-12T19:21:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/band-chest-fly/video Band chest fly: how to do it https://bip.fitness/film/bandflyes-visning.jpg Sweep your hands together in front of your chest, then slowly open your arms back to the start. https://bip.fitness/film/bandflyes-kol.mp4 5 2026-10-12T19:21:40Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/bandpress-staende/film Bandpress stående: så gör du https://bip.fitness/film/bandpress-staende-visning.jpg Pressa händerna rakt fram tills armarna är sträckta och för dem lugnt tillbaka till bröstet. https://bip.fitness/film/bandpress-staende-kol.mp4 5 2026-10-12T19:20:12Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/standing-band-chest-press/video Standing band chest press: how to do it https://bip.fitness/film/bandpress-staende-visning.jpg Press your hands straight forward until your arms are extended, then return them slowly to your chest. https://bip.fitness/film/bandpress-staende-kol.mp4 5 2026-10-12T19:20:12Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/brost/golvpress-med-hantlar/film Golvpress med hantlar: så gör du https://bip.fitness/film/golvpress-med-hantlar-visning.jpg Pressa hantlarna rakt upp tills armarna är sträckta och sänk tills överarmarna mjukt nuddar golvet. https://bip.fitness/film/golvpress-med-hantlar-kol.mp4 5 2026-10-12T13:36:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/chest/dumbbell-floor-press/video Dumbbell floor press: how to do it https://bip.fitness/film/golvpress-med-hantlar-visning.jpg Press the dumbbells straight up until your arms are extended, then lower until your upper arms gently touch the floor. https://bip.fitness/film/golvpress-med-hantlar-kol.mp4 5 2026-10-12T13:36:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/bandrodd-sittande/film Bandrodd sittande: så gör du https://bip.fitness/film/bandrodd-sittande-visning.jpg Dra händerna mot magen och armbågarna bakåt, sträck sedan armarna lugnt fram igen. https://bip.fitness/film/bandrodd-sittande-kol.mp4 5 2026-10-12T18:55:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/seated-band-row/video Seated band row: how to do it https://bip.fitness/film/bandrodd-sittande-visning.jpg Pull your hands toward your stomach and your elbows back, then slowly extend your arms forward again. https://bip.fitness/film/bandrodd-sittande-kol.mp4 5 2026-10-12T18:55:15Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/bandrodd-staende/film Bandrodd stående: så gör du https://bip.fitness/film/bandrodd-staende-visning.jpg Dra händerna mot magen och armbågarna bakåt, sträck sedan armarna lugnt fram igen. https://bip.fitness/film/bandrodd-staende-kol.mp4 5 2026-10-12T18:46:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/standing-band-row/video Standing band row: how to do it https://bip.fitness/film/bandrodd-staende-visning.jpg Pull your hands toward your stomach and your elbows back, then slowly extend your arms forward again. https://bip.fitness/film/bandrodd-staende-kol.mp4 5 2026-10-12T18:46:29Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/bandlatsdrag/film Bandlatsdrag: så gör du https://bip.fitness/film/bandlatsdrag-visning.jpg Dra händerna mot övre bröstet och armbågarna nedåt, sträck sedan armarna lugnt upp igen. https://bip.fitness/film/bandlatsdrag-kol.mp4 5 2026-10-12T18:53:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/band-lat-pulldown/video Band lat pulldown: how to do it https://bip.fitness/film/bandlatsdrag-visning.jpg Pull your hands toward your upper chest and your elbows down, then slowly extend your arms overhead again. https://bip.fitness/film/bandlatsdrag-kol.mp4 5 2026-10-12T18:53:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/enarms-bandrodd/film Enarms bandrodd: så gör du https://bip.fitness/film/enarms-bandrodd-visning.jpg Dra handen mot sidan av magen och armbågen bakåt, sträck sedan armen lugnt fram igen. https://bip.fitness/film/enarms-bandrodd-kol.mp4 5 2026-10-12T18:46:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/single-arm-band-row/video Single arm band row: how to do it https://bip.fitness/film/enarms-bandrodd-visning.jpg Pull your hand toward the side of your stomach and your elbow back, then slowly extend your arm forward again. https://bip.fitness/film/enarms-bandrodd-kol.mp4 5 2026-10-12T18:46:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/bandpullover/film Bandpullover: så gör du https://bip.fitness/film/bandpullover-visning.jpg Dra bandet i en båge ner till höfterna med raka armar och för det lugnt tillbaka upp. https://bip.fitness/film/bandpullover-kol.mp4 6 2026-10-12T19:22:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/band-pullover/video Band pullover: how to do it https://bip.fitness/film/bandpullover-visning.jpg Pull the band in an arc down to your hips with straight arms, then return it slowly. https://bip.fitness/film/bandpullover-kol.mp4 6 2026-10-12T19:22:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/superman/film Superman: så gör du https://bip.fitness/film/superman-visning.jpg Lyft armar, bröst och ben från golvet, stanna kort och sänk dem lugnt igen. https://bip.fitness/film/superman-kol.mp4 5 2026-10-12T19:13:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/superman/video Superman: how to do it https://bip.fitness/film/superman-visning.jpg Lift your arms, chest and legs off the floor, pause briefly and lower them with control. https://bip.fitness/film/superman-kol.mp4 5 2026-10-12T19:13:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/liggande-ytw/film Liggande YTW: så gör du https://bip.fitness/film/liggande-ytw-visning.jpg Lyft armarna i ett Y, sänk dem, lyft i ett T och dra sedan armbågarna till ett W innan du sänker. https://bip.fitness/film/liggande-ytw-kol.mp4 8 2026-10-12T19:13:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/prone-ytw-raise/video Prone YTW raise: how to do it https://bip.fitness/film/liggande-ytw-visning.jpg Raise your arms in a Y, lower them, raise them in a T, then pull your elbows into a W before lowering. https://bip.fitness/film/liggande-ytw-kol.mp4 8 2026-10-12T19:13:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/omvand-snoangel/film Omvänd snöängel: så gör du https://bip.fitness/film/omvand-snoangel-visning.jpg Lyft armarna lätt och svep dem ut åt sidorna till över huvudet, för dem sedan samma väg tillbaka. https://bip.fitness/film/omvand-snoangel-kol.mp4 6 2026-10-12T19:12:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/reverse-snow-angel/video Reverse snow angel: how to do it https://bip.fitness/film/omvand-snoangel-visning.jpg Lift your arms slightly and sweep them out to the sides and overhead, then return along the same path. https://bip.fitness/film/omvand-snoangel-kol.mp4 6 2026-10-12T19:12:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/handduksrodd-i-dorr/film Handduksrodd i dörr: så gör du https://bip.fitness/film/handduksrodd-i-dorr-visning.jpg Dra bröstet mot dörren genom att föra armbågarna bakåt, sträck sedan armarna och luta dig tillbaka. https://bip.fitness/film/handduksrodd-i-dorr-kol.mp4 5 2026-10-12T18:47:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/towel-door-row/video Towel door row: how to do it https://bip.fitness/film/handduksrodd-i-dorr-visning.jpg Pull your chest toward the door by driving your elbows back, then straighten your arms and lean back. https://bip.fitness/film/handduksrodd-i-dorr-kol.mp4 5 2026-10-12T18:47:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/ryggsacksrodd/film Ryggsäcksrodd: så gör du https://bip.fitness/film/ryggsacksrodd-visning.jpg Dra ryggsäcken mot magen med armbågarna nära kroppen, sänk den sedan tills armarna är raka. https://bip.fitness/film/ryggsacksrodd-kol.mp4 4 2026-10-12T18:45:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/backpack-row/video Backpack row: how to do it https://bip.fitness/film/ryggsacksrodd-visning.jpg Pull the backpack toward your stomach with your elbows close, then lower it until your arms are straight. https://bip.fitness/film/ryggsacksrodd-kol.mp4 4 2026-10-12T18:45:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rygg/marklyft-med-hantlar/film Marklyft med hantlar: så gör du https://bip.fitness/film/marklyft-med-hantlar-visning.jpg Tryck fötterna i golvet och res dig med hantlarna nära benen, böj sedan höft och knän och sätt ner dem. https://bip.fitness/film/marklyft-med-hantlar-kol.mp4 6 2026-10-12T08:38:23Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/back/dumbbell-deadlift/video Dumbbell deadlift: how to do it https://bip.fitness/film/marklyft-med-hantlar-visning.jpg Push through your feet and stand with the dumbbells close to your legs, then bend your hips and knees to set them down. https://bip.fitness/film/marklyft-med-hantlar-kol.mp4 6 2026-10-12T08:38:23Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/rumansk-marklyft-med-hantlar/film Rumänsk marklyft med hantlar: så gör du https://bip.fitness/film/rumansk-marklyft-med-hantlar-visning.jpg Skjut höften bakåt och sänk hantlarna nära benen med rak rygg tills baksida lår sträcks, res dig sedan genom att föra höften framåt. https://bip.fitness/film/rumansk-marklyft-med-hantlar-kol.mp4 5 2026-10-12T08:38:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/dumbbell-romanian-deadlift/video Dumbbell Romanian deadlift: how to do it https://bip.fitness/film/rumansk-marklyft-med-hantlar-visning.jpg Push your hips back and lower the dumbbells close to your legs with a straight back until your hamstrings stretch, then drive your hips forward. https://bip.fitness/film/rumansk-marklyft-med-hantlar-kol.mp4 5 2026-10-12T08:38:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/enbens-rumansk-marklyft/film Enbens rumänsk marklyft: så gör du https://bip.fitness/film/enbens-rumansk-marklyft-visning.jpg Fäll fram från höften medan det fria benet går bakåt, sänk hantlarna och res dig på samma ben. https://bip.fitness/film/enbens-rumansk-marklyft-kol.mp4 6 2026-10-12T08:39:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/single-leg-romanian-deadlift/video Single leg Romanian deadlift: how to do it https://bip.fitness/film/enbens-rumansk-marklyft-visning.jpg Hinge forward as your free leg moves back, lower the dumbbells and stand up on the same leg. https://bip.fitness/film/enbens-rumansk-marklyft-kol.mp4 6 2026-10-12T08:39:14Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bandpress-over-huvud/film Bandpress över huvud: så gör du https://bip.fitness/film/bandpress-over-huvud-visning.jpg Pressa händerna rakt upp tills armarna är sträckta över huvudet och sänk dem lugnt till axlarna. https://bip.fitness/film/bandpress-over-huvud-kol.mp4 5 2026-10-12T08:13:56Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-overhead-press/video Band overhead press: how to do it https://bip.fitness/film/bandpress-over-huvud-visning.jpg Press your hands straight up until your arms are extended overhead, then lower them slowly to your shoulders. https://bip.fitness/film/bandpress-over-huvud-kol.mp4 5 2026-10-12T08:13:56Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bandsidolyft/film Bandsidolyft: så gör du https://bip.fitness/film/bandsidolyft-visning.jpg Lyft armarna ut åt sidorna till axelhöjd och sänk dem lugnt tillbaka mot höfterna. https://bip.fitness/film/bandsidolyft-kol.mp4 5 2026-10-12T08:25:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-lateral-raise/video Band lateral raise: how to do it https://bip.fitness/film/bandsidolyft-visning.jpg Raise your arms out to the sides to shoulder height, then lower them slowly toward your hips. https://bip.fitness/film/bandsidolyft-kol.mp4 5 2026-10-12T08:25:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bandframatlyft/film Bandframåtlyft: så gör du https://bip.fitness/film/bandframatlyft-visning.jpg Lyft armarna rakt fram till axelhöjd och sänk dem lugnt tillbaka mot låren. https://bip.fitness/film/bandframatlyft-kol.mp4 5 2026-10-12T08:27:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-front-raise/video Band front raise: how to do it https://bip.fitness/film/bandframatlyft-visning.jpg Raise your arms straight forward to shoulder height, then lower them slowly toward your thighs. https://bip.fitness/film/bandframatlyft-kol.mp4 5 2026-10-12T08:27:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bandface-pull/film Bandface pull: så gör du https://bip.fitness/film/bandface-pull-visning.jpg Dra händerna mot ansiktet med armbågarna högt och brett, återgå sedan lugnt till raka armar. https://bip.fitness/film/bandface-pull-kol.mp4 5 2026-10-12T19:12:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-face-pull/video Band face pull: how to do it https://bip.fitness/film/bandface-pull-visning.jpg Pull your hands toward your face with your elbows high and wide, then return slowly to straight arms. https://bip.fitness/film/bandface-pull-kol.mp4 5 2026-10-12T19:12:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/bandomvand-flyes/film Bandomvänd flyes: så gör du https://bip.fitness/film/bandomvand-flyes-visning.jpg Dra händerna isär och för armarna ut åt sidorna, återgå sedan lugnt framför bröstet. https://bip.fitness/film/bandomvand-flyes-kol.mp4 5 2026-10-12T19:11:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-rear-delt-fly/video Band rear delt fly: how to do it https://bip.fitness/film/bandomvand-flyes-visning.jpg Pull your hands apart and move your arms out to the sides, then return slowly in front of your chest. https://bip.fitness/film/bandomvand-flyes-kol.mp4 5 2026-10-12T19:11:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/banduppratt-rodd/film Bandupprätt rodd: så gör du https://bip.fitness/film/banduppratt-rodd-visning.jpg Dra händerna nära kroppen till övre bröstet med armbågarna utåt och uppåt, sänk sedan lugnt tillbaka. https://bip.fitness/film/banduppratt-rodd-kol.mp4 5 2026-10-12T08:26:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/band-upright-row/video Band upright row: how to do it https://bip.fitness/film/banduppratt-rodd-visning.jpg Pull your hands close to your body toward your upper chest with elbows out and up, then lower with control. https://bip.fitness/film/banduppratt-rodd-kol.mp4 5 2026-10-12T08:26:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/ryggsacks-axelpress/film Ryggsäcks axelpress: så gör du https://bip.fitness/film/ryggsacks-axelpress-visning.jpg Pressa ryggsäcken rakt upp tills armarna är sträckta, sänk den sedan lugnt till axlarna. https://bip.fitness/film/ryggsacks-axelpress-kol.mp4 5 2026-10-12T08:14:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/backpack-shoulder-press/video Backpack shoulder press: how to do it https://bip.fitness/film/ryggsacks-axelpress-visning.jpg Press the backpack straight up until your arms are extended, then lower it with control to your shoulders. https://bip.fitness/film/ryggsacks-axelpress-kol.mp4 5 2026-10-12T08:14:02Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/y-lyft-med-hantlar/film Y-lyft med hantlar: så gör du https://bip.fitness/film/y-lyft-med-hantlar-visning.jpg Lyft armarna snett framåt och utåt till ett Y, sänk sedan hantlarna lugnt tillbaka. https://bip.fitness/film/y-lyft-med-hantlar-kol.mp4 5 2026-10-12T19:10:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/dumbbell-y-raise/video Dumbbell Y raise: how to do it https://bip.fitness/film/y-lyft-med-hantlar-visning.jpg Raise your arms forward and outward into a Y, then lower the dumbbells with control. https://bip.fitness/film/y-lyft-med-hantlar-kol.mp4 5 2026-10-12T19:10:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/vaggstaende-handstaende/film Väggstående handstående: så gör du https://bip.fitness/film/vaggstaende-handstaende-visning.jpg Pressa golvet från dig, håll kroppen lång och stilla mot väggen och kliv sedan ner kontrollerat. https://bip.fitness/film/vaggstaende-handstaende-kol.mp4 12 2026-10-12T21:30:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/wall-handstand-hold/video Wall handstand hold: how to do it https://bip.fitness/film/vaggstaende-handstaende-visning.jpg Push the floor away, keep your body long and still against the wall, then step down with control. https://bip.fitness/film/vaggstaende-handstaende-kol.mp4 12 2026-10-12T21:30:28Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/axlar/forhojd-pike-push-up/film Förhöjd pike push up: så gör du https://bip.fitness/film/forhojd-pike-push-up-visning.jpg Böj armbågarna och sänk huvudet mot golvet mellan händerna, pressa sedan tillbaka till raka armar. https://bip.fitness/film/forhojd-pike-push-up-kol.mp4 5 2026-10-12T21:28:36Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/shoulders/elevated-pike-push-up/video Elevated pike push-up: how to do it https://bip.fitness/film/forhojd-pike-push-up-visning.jpg Bend your elbows and lower your head toward the floor between your hands, then press back to straight arms. https://bip.fitness/film/forhojd-pike-push-up-kol.mp4 5 2026-10-12T21:28:36Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/bandcurl/film Bandcurl: så gör du https://bip.fitness/film/bandcurl-visning.jpg Böj armbågarna och för händerna mot axlarna, sänk sedan händerna tills armarna nästan är raka. https://bip.fitness/film/bandcurl-kol.mp4 5 2026-10-12T18:19:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/band-curl/video Band curl: how to do it https://bip.fitness/film/bandcurl-visning.jpg Bend your elbows and bring your hands toward your shoulders, then lower until your arms are almost straight. https://bip.fitness/film/bandcurl-kol.mp4 5 2026-10-12T18:19:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/band-hammarcurl/film Band hammarcurl: så gör du https://bip.fitness/film/band-hammarcurl-visning.jpg Böj armbågarna och för händerna mot axlarna med samma grepp, sänk sedan tills armarna nästan är raka. https://bip.fitness/film/band-hammarcurl-kol.mp4 5 2026-10-12T18:20:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/band-hammer-curl/video Band hammer curl: how to do it https://bip.fitness/film/band-hammarcurl-visning.jpg Bend your elbows and bring your hands toward your shoulders with the same grip, then lower until your arms are almost straight. https://bip.fitness/film/band-hammarcurl-kol.mp4 5 2026-10-12T18:20:26Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/band-dragcurl/film Band dragcurl: så gör du https://bip.fitness/film/band-dragcurl-visning.jpg Dra armbågarna bakåt och för händerna tätt upp längs kroppen, sänk dem sedan samma väg till låren. https://bip.fitness/film/band-dragcurl-kol.mp4 5 2026-10-12T18:20:34Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/band-drag-curl/video Band drag curl: how to do it https://bip.fitness/film/band-dragcurl-visning.jpg Pull your elbows back and drag your hands up along your body, then lower them along the same path to your thighs. https://bip.fitness/film/band-dragcurl-kol.mp4 5 2026-10-12T18:20:34Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/biceps/ryggsackscurl/film Ryggsäckscurl: så gör du https://bip.fitness/film/ryggsackscurl-visning.jpg Böj armbågen och för ryggsäcken mot axeln, sänk den sedan tills armen nästan är rak. https://bip.fitness/film/ryggsackscurl-kol.mp4 5 2026-10-12T18:20:41Z 2026-10-08T23:12:54.952Z monthly 0.5 https://bip.fitness/en/exercises/biceps/backpack-curl/video Backpack curl: how to do it https://bip.fitness/film/ryggsackscurl-visning.jpg Bend your elbow and bring the backpack toward your shoulder, then lower it until your arm is almost straight. https://bip.fitness/film/ryggsackscurl-kol.mp4 5 2026-10-12T18:20:41Z 2026-10-08T23:12:54.952Z monthly 0.5 https://bip.fitness/ovningar/biceps/langsam-negativ-curl/film Långsam negativ curl: så gör du https://bip.fitness/film/langsam-negativ-curl-visning.jpg Böj armbågarna och lyft hantlarna, sänk dem sedan extra långsamt tills armarna är raka. https://bip.fitness/film/langsam-negativ-curl-kol.mp4 7 2026-10-12T18:21:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/biceps/slow-eccentric-curl/video Slow eccentric curl: how to do it https://bip.fitness/film/langsam-negativ-curl-visning.jpg Bend your elbows and lift the dumbbells, then lower them extra slowly until your arms are straight. https://bip.fitness/film/langsam-negativ-curl-kol.mp4 7 2026-10-12T18:21:25Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/bandpushdown/film Bandpushdown: så gör du https://bip.fitness/film/bandpushdown-visning.jpg Pressa händerna ned tills armarna är raka, låt sedan bandet dra dem lugnt upp igen. https://bip.fitness/film/bandpushdown-kol.mp4 5 2026-10-12T13:17:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/band-pushdown/video Band pushdown: how to do it https://bip.fitness/film/bandpushdown-visning.jpg Press your hands down until your arms are straight, then let the band pull them up with control. https://bip.fitness/film/bandpushdown-kol.mp4 5 2026-10-12T13:17:32Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/band-tricepsextension-over-huvud/film Band tricepsextension över huvud: så gör du https://bip.fitness/film/band-tricepsextension-over-huvud-visning.jpg Sträck armarna framåt och uppåt, böj sedan armbågarna och för händerna lugnt bakom huvudet. https://bip.fitness/film/band-tricepsextension-over-huvud-kol.mp4 5 2026-10-12T13:17:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/band-overhead-extension/video Band overhead extension: how to do it https://bip.fitness/film/band-tricepsextension-over-huvud-visning.jpg Straighten your arms forward and up, then bend your elbows and return your hands behind your head with control. https://bip.fitness/film/band-tricepsextension-over-huvud-kol.mp4 5 2026-10-12T13:17:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/bankdips-med-fotter-upp/film Bänkdips med fötter upp: så gör du https://bip.fitness/film/bankdips-med-fotter-upp-visning.jpg Böj armbågarna och sänk höften nära bänken tills överarmarna är parallella med golvet, pressa sedan upp. https://bip.fitness/film/bankdips-med-fotter-upp-kol.mp4 5 2026-10-12T19:35:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/feet-elevated-bench-dips/video Feet elevated bench dips: how to do it https://bip.fitness/film/bankdips-med-fotter-upp-visning.jpg Bend your elbows and lower your hips close to the bench until your upper arms are parallel to the floor, then press up. https://bip.fitness/film/bankdips-med-fotter-upp-kol.mp4 5 2026-10-12T19:35:59Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/golv-skullcrusher-med-hantlar/film Golv-skullcrusher med hantlar: så gör du https://bip.fitness/film/golv-skullcrusher-med-hantlar-visning.jpg Böj armbågarna och sänk hantlarna mot golvet bredvid huvudet, sträck sedan armbågarna tillbaka till start. https://bip.fitness/film/golv-skullcrusher-med-hantlar-kol.mp4 5 2026-10-12T13:18:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/dumbbell-floor-skull-crusher/video Dumbbell floor skull crusher: how to do it https://bip.fitness/film/golv-skullcrusher-med-hantlar-visning.jpg Bend your elbows and lower the dumbbells toward the floor beside your head, then straighten your elbows back to the start. https://bip.fitness/film/golv-skullcrusher-med-hantlar-kol.mp4 5 2026-10-12T13:18:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/triceps/ryggsacks-tricepsextension/film Ryggsäcks tricepsextension: så gör du https://bip.fitness/film/ryggsacks-tricepsextension-visning.jpg Böj armbågarna och sänk ryggsäcken bakom huvudet, sträck sedan armbågarna tills armarna pekar uppåt igen. https://bip.fitness/film/ryggsacks-tricepsextension-kol.mp4 5 2026-10-12T13:18:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/triceps/backpack-overhead-extension/video Backpack overhead extension: how to do it https://bip.fitness/film/ryggsacks-tricepsextension-visning.jpg Bend your elbows and lower the backpack behind your head, then straighten your elbows until your arms point up again. https://bip.fitness/film/ryggsacks-tricepsextension-kol.mp4 5 2026-10-12T13:18:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/hoppknaboj/film Hoppknäböj: så gör du https://bip.fitness/film/hoppknaboj-visning.jpg Böj knän och höfter, hoppa rakt upp och landa mjukt innan du går ner i nästa knäböj. https://bip.fitness/film/hoppknaboj-kol.mp4 5 2026-10-13T04:53:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/jump-squat/video Jump squat: how to do it https://bip.fitness/film/hoppknaboj-visning.jpg Bend your knees and hips, jump straight up and land softly before lowering into the next squat. https://bip.fitness/film/hoppknaboj-kol.mp4 5 2026-10-13T04:53:35Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/tempoknaboj/film Tempoknäböj: så gör du https://bip.fitness/film/tempoknaboj-visning.jpg Sänk dig långsamt i en knäböj, pausa kort längst ner och res dig kontrollerat till raka ben. https://bip.fitness/film/tempoknaboj-kol.mp4 7 2026-10-12T08:46:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/tempo-squat/video Tempo squat: how to do it https://bip.fitness/film/tempoknaboj-visning.jpg Lower slowly into a squat, pause briefly at the bottom and rise with control to straight legs. https://bip.fitness/film/tempoknaboj-kol.mp4 7 2026-10-12T08:46:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/bulgarisk-split-squat-kroppsvikt/film Bulgarisk split squat kroppsvikt: så gör du https://bip.fitness/film/bulgarisk-split-squat-kroppsvikt-visning.jpg Sänk bakre knät mot golvet genom att böja båda benen, pressa sedan upp genom främre foten. https://bip.fitness/film/bulgarisk-split-squat-kroppsvikt-kol.mp4 5 2026-10-12T19:02:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/bodyweight-bulgarian-split-squat/video Bodyweight Bulgarian split squat: how to do it https://bip.fitness/film/bulgarisk-split-squat-kroppsvikt-visning.jpg Lower your back knee toward the floor by bending both legs, then push up through your front foot. https://bip.fitness/film/bulgarisk-split-squat-kroppsvikt-kol.mp4 5 2026-10-12T19:02:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/utfall-kroppsvikt/film Utfall kroppsvikt: så gör du https://bip.fitness/film/utfall-kroppsvikt-visning.jpg Ta ett steg fram, sänk bakre knät mot golvet och pressa sedan tillbaka till stående genom främre foten. https://bip.fitness/film/utfall-kroppsvikt-kol.mp4 6 2026-10-12T19:00:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/bodyweight-lunge/video Bodyweight lunge: how to do it https://bip.fitness/film/utfall-kroppsvikt-visning.jpg Step forward, lower your back knee toward the floor, then push through your front foot to return to standing. https://bip.fitness/film/utfall-kroppsvikt-kol.mp4 6 2026-10-12T19:00:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/omvant-utfall-kroppsvikt/film Omvänt utfall kroppsvikt: så gör du https://bip.fitness/film/omvant-utfall-kroppsvikt-visning.jpg Ta ett steg bak, sänk bakre knät mot golvet och pressa sedan genom främre foten tillbaka till stående. https://bip.fitness/film/omvant-utfall-kroppsvikt-kol.mp4 6 2026-10-12T19:01:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/bodyweight-reverse-lunge/video Bodyweight reverse lunge: how to do it https://bip.fitness/film/omvant-utfall-kroppsvikt-visning.jpg Step back, lower your back knee toward the floor, then push through your front foot to return to standing. https://bip.fitness/film/omvant-utfall-kroppsvikt-kol.mp4 6 2026-10-12T19:01:33Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/sidoutfall/film Sidoutfall: så gör du https://bip.fitness/film/sidoutfall-visning.jpg Ta ett stort steg åt sidan, skjut höften bakåt över det böjda benet och tryck dig tillbaka till start. https://bip.fitness/film/sidoutfall-kol.mp4 6 2026-10-12T19:05:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/lateral-lunge/video Lateral lunge: how to do it https://bip.fitness/film/sidoutfall-visning.jpg Take a wide step to the side, push your hips back over the bent leg, then drive back to the start. https://bip.fitness/film/sidoutfall-kol.mp4 6 2026-10-12T19:05:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/step-up-pa-stol/film Step-up på stol: så gör du https://bip.fitness/film/step-up-pa-stol-visning.jpg Pressa dig upp genom foten på stolen tills du står på sitsen, kliv sedan ner med kontroll. https://bip.fitness/film/step-up-pa-stol-kol.mp4 6 2026-10-12T19:03:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/chair-step-up/video Chair step-up: how to do it https://bip.fitness/film/step-up-pa-stol-visning.jpg Drive through the foot on the chair until you stand on the seat, then step down with control. https://bip.fitness/film/step-up-pa-stol-kol.mp4 6 2026-10-12T19:03:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/assisterad-pistol-squat/film Assisterad pistol squat: så gör du https://bip.fitness/film/assisterad-pistol-squat-visning.jpg Skjut höften bakåt, böj stödbenet så djupt du kan och pressa dig upp med hjälp vid behov. https://bip.fitness/film/assisterad-pistol-squat-kol.mp4 5 2026-10-12T08:48:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/assisted-pistol-squat/video Assisted pistol squat: how to do it https://bip.fitness/film/assisterad-pistol-squat-visning.jpg Push your hips back, bend the standing leg as far as you can, and rise with help as needed. https://bip.fitness/film/assisterad-pistol-squat-kol.mp4 5 2026-10-12T08:48:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/hopputfall/film Hopputfall: så gör du https://bip.fitness/film/hopputfall-visning.jpg Sänk dig i ett utfall, hoppa upp, byt ben i luften och landa mjukt i nästa utfall. https://bip.fitness/film/hopputfall-kol.mp4 6 2026-10-13T04:54:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/jumping-lunge/video Jumping lunge: how to do it https://bip.fitness/film/hopputfall-visning.jpg Lower into a lunge, jump up, switch legs in the air, and land softly in the next lunge. https://bip.fitness/film/hopputfall-kol.mp4 6 2026-10-13T04:54:58Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/enbens-vagg-sittande/film Enbens vägg-sittande: så gör du https://bip.fitness/film/enbens-vagg-sittande-visning.jpg Håll höften stilla mot väggen och stödbenets knä över foten medan det fria benet är lyft. https://bip.fitness/film/enbens-vagg-sittande-kol.mp4 7 2026-10-12T08:47:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/single-leg-wall-sit/video Single leg wall sit: how to do it https://bip.fitness/film/enbens-vagg-sittande-visning.jpg Keep your hips still against the wall and your standing knee over your foot while the free leg stays raised. https://bip.fitness/film/enbens-vagg-sittande-kol.mp4 7 2026-10-12T08:47:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/ryggsacksknaboj/film Ryggsäcksknäböj: så gör du https://bip.fitness/film/ryggsacksknaboj-visning.jpg Skjut höften bakåt, böj knäna och sänk dig, tryck sedan genom hela fötterna till stående. https://bip.fitness/film/ryggsacksknaboj-kol.mp4 5 2026-10-12T08:46:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/backpack-squat/video Backpack squat: how to do it https://bip.fitness/film/ryggsacksknaboj-visning.jpg Push your hips back, bend your knees and lower down, then drive through your whole feet to stand. https://bip.fitness/film/ryggsacksknaboj-kol.mp4 5 2026-10-12T08:46:17Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/ryggsacksutfall/film Ryggsäcksutfall: så gör du https://bip.fitness/film/ryggsacksutfall-visning.jpg Kliv fram, sänk det bakre knät mot golvet och tryck genom den främre foten tillbaka till start. https://bip.fitness/film/ryggsacksutfall-kol.mp4 6 2026-10-12T19:00:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/backpack-lunge/video Backpack lunge: how to do it https://bip.fitness/film/ryggsacksutfall-visning.jpg Step forward, lower your back knee toward the floor, and drive through the front foot to return. https://bip.fitness/film/ryggsacksutfall-kol.mp4 6 2026-10-12T19:00:13Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/bandknaboj/film Bandknäböj: så gör du https://bip.fitness/film/bandknaboj-visning.jpg Skjut höften bakåt, böj knäna och sänk dig, tryck sedan upp tills benen är raka. https://bip.fitness/film/bandknaboj-kol.mp4 5 2026-10-12T08:46:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/banded-squat/video Banded squat: how to do it https://bip.fitness/film/bandknaboj-visning.jpg Push your hips back, bend your knees and lower down, then drive up until your legs are straight. https://bip.fitness/film/bandknaboj-kol.mp4 5 2026-10-12T08:46:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/spansk-knaboj-med-band/film Spansk knäböj med band: så gör du https://bip.fitness/film/spansk-knaboj-med-band-visning.jpg Sänk höften rakt ner mot hälarna med rak bål och nästan lodräta underben, tryck sedan upp till stående. https://bip.fitness/film/spansk-knaboj-med-band-kol.mp4 5 2026-10-12T08:47:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/spanish-squat/video Spanish squat: how to do it https://bip.fitness/film/spansk-knaboj-med-band-visning.jpg Lower your hips straight toward your heels with an upright torso and nearly vertical shins, then push up to standing. https://bip.fitness/film/spansk-knaboj-med-band-kol.mp4 5 2026-10-12T08:47:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/baksida-lar/glidande-larcurl/film Glidande lårcurl: så gör du https://bip.fitness/film/glidande-larcurl-visning.jpg Glid ut med hälarna tills benen nästan är raka och dra sedan in dem utan att sänka höften. https://bip.fitness/film/glidande-larcurl-kol.mp4 5 2026-10-12T18:26:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/hamstrings/slider-leg-curl/video Slider leg curl: how to do it https://bip.fitness/film/glidande-larcurl-visning.jpg Slide your heels out until your legs are almost straight, then pull them in without lowering your hips. https://bip.fitness/film/glidande-larcurl-kol.mp4 5 2026-10-12T18:26:10Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/backenlyft-med-band/film Bäckenlyft med band: så gör du https://bip.fitness/film/backenlyft-med-band-visning.jpg Pressa knäna lätt utåt, lyft höfterna tills kroppen är rak från axlar till knän och sänk lugnt. https://bip.fitness/film/backenlyft-med-band-kol.mp4 5 2026-10-12T18:24:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/banded-glute-bridge/video Banded glute bridge: how to do it https://bip.fitness/film/backenlyft-med-band-visning.jpg Press your knees slightly outward, lift your hips until your body is straight from shoulders to knees, then lower slowly. https://bip.fitness/film/backenlyft-med-band-kol.mp4 5 2026-10-12T18:24:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftlyft-med-hantel/film Höftlyft med hantel: så gör du https://bip.fitness/film/hoftlyft-med-hantel-visning.jpg Pressa genom båda fötterna, lyft höfterna tills kroppen är rak från axlar till knän och sänk lugnt. https://bip.fitness/film/hoftlyft-med-hantel-kol.mp4 5 2026-10-12T18:24:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/dumbbell-hip-thrust/video Dumbbell hip thrust: how to do it https://bip.fitness/film/hoftlyft-med-hantel-visning.jpg Drive through both feet, lift your hips until your body is straight from shoulders to knees, then lower slowly. https://bip.fitness/film/hoftlyft-med-hantel-kol.mp4 5 2026-10-12T18:24:52Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/hoftlyft-med-ryggsack/film Höftlyft med ryggsäck: så gör du https://bip.fitness/film/hoftlyft-med-ryggsack-visning.jpg Pressa genom båda fötterna, lyft höfterna tills kroppen är rak från axlar till knän och sänk lugnt. https://bip.fitness/film/hoftlyft-med-ryggsack-kol.mp4 5 2026-10-12T18:25:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/backpack-hip-thrust/video Backpack hip thrust: how to do it https://bip.fitness/film/hoftlyft-med-ryggsack-visning.jpg Drive through both feet, lift your hips until your body is straight from shoulders to knees, then lower slowly. https://bip.fitness/film/hoftlyft-med-ryggsack-kol.mp4 5 2026-10-12T18:25:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/bandabduktion-sittande/film Bandabduktion sittande: så gör du https://bip.fitness/film/bandabduktion-sittande-visning.jpg Pressa knäna ut åt sidorna mot bandet och för dem sedan lugnt tillbaka. https://bip.fitness/film/bandabduktion-sittande-kol.mp4 4 2026-10-12T21:05:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/seated-band-abduction/video Seated band abduction: how to do it https://bip.fitness/film/bandabduktion-sittande-visning.jpg Press your knees out to the sides against the band, then bring them back slowly. https://bip.fitness/film/bandabduktion-sittande-kol.mp4 4 2026-10-12T21:05:30Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/bandabduktion-staende/film Bandabduktion stående: så gör du https://bip.fitness/film/bandabduktion-staende-visning.jpg Håll benet rakt, för ena foten ut åt sidan mot bandet och för den lugnt tillbaka. https://bip.fitness/film/bandabduktion-staende-kol.mp4 5 2026-10-12T21:06:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/standing-band-abduction/video Standing band abduction: how to do it https://bip.fitness/film/bandabduktion-staende-visning.jpg Keep your leg straight, move one foot out to the side against the band, then return it slowly. https://bip.fitness/film/bandabduktion-staende-kol.mp4 5 2026-10-12T21:06:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/musslan/film Musslan: så gör du https://bip.fitness/film/musslan-visning.jpg Håll fötterna ihop, lyft det övre knät och sänk det lugnt tillbaka. https://bip.fitness/film/musslan-kol.mp4 5 2026-10-12T21:06:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/clamshell/video Clamshell: how to do it https://bip.fitness/film/musslan-visning.jpg Keep your feet together, lift your top knee, and lower it slowly back down. https://bip.fitness/film/musslan-kol.mp4 5 2026-10-12T21:06:54Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/enbens-backenlyft-forhojd/film Enbens bäckenlyft förhöjd: så gör du https://bip.fitness/film/enbens-backenlyft-forhojd-visning.jpg Pressa foten mot bänken, lyft höften tills kroppen är rak från axel till knä och sänk tillbaka. https://bip.fitness/film/enbens-backenlyft-forhojd-kol.mp4 5 2026-10-12T18:25:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/single-leg-elevated-glute-bridge/video Single leg elevated glute bridge: how to do it https://bip.fitness/film/enbens-backenlyft-forhojd-visning.jpg Press your foot into the bench, lift your hips until your body is straight from shoulder to knee, then lower. https://bip.fitness/film/enbens-backenlyft-forhojd-kol.mp4 5 2026-10-12T18:25:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/marschbackenlyft/film Marschbäckenlyft: så gör du https://bip.fitness/film/marschbackenlyft-visning.jpg Lyft höften, lyft växelvis en fot från golvet som i en marsch och sänk sedan höften. https://bip.fitness/film/marschbackenlyft-kol.mp4 10 2026-10-12T18:27:01Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/marching-glute-bridge/video Marching glute bridge: how to do it https://bip.fitness/film/marschbackenlyft-visning.jpg Lift your hips, raise one foot at a time as if marching, then lower your hips. https://bip.fitness/film/marschbackenlyft-kol.mp4 10 2026-10-12T18:27:01Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/bakatspark-med-band/film Bakåtspark med band: så gör du https://bip.fitness/film/bakatspark-med-band-visning.jpg För ena benet rakt bakåt mot bandet och återgå lugnt utan att sätta ner foten tungt. https://bip.fitness/film/bakatspark-med-band-kol.mp4 5 2026-10-12T21:04:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/band-glute-kickback/video Band glute kickback: how to do it https://bip.fitness/film/bakatspark-med-band-visning.jpg Drive one leg straight back against the band and return slowly without dropping your foot heavily. https://bip.fitness/film/bakatspark-med-band-kol.mp4 5 2026-10-12T21:04:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/rumpa/monster-walk/film Monster walk: så gör du https://bip.fitness/film/monster-walk-visning.jpg Gå snett framåt med breda steg, håll bandet spänt och gå sedan snett bakåt. https://bip.fitness/film/monster-walk-kol.mp4 7 2026-10-12T21:07:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/glutes/monster-walk/video Monster walk: how to do it https://bip.fitness/film/monster-walk-visning.jpg Walk diagonally forward with wide steps, keep the band tight, then walk diagonally backward. https://bip.fitness/film/monster-walk-kol.mp4 7 2026-10-12T21:07:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/tatouch/film Tåtouch: så gör du https://bip.fitness/film/tatouch-visning.jpg Krök övre ryggen och sträck händerna mot tårna, sänk sedan skuldrorna lugnt till golvet. https://bip.fitness/film/tatouch-kol.mp4 5 2026-10-12T20:52:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/toe-touch-crunch/video Toe touch crunch: how to do it https://bip.fitness/film/tatouch-visning.jpg Curl your upper back and reach toward your toes, then lower your shoulder blades with control. https://bip.fitness/film/tatouch-kol.mp4 5 2026-10-12T20:52:53Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sax/film Sax: så gör du https://bip.fitness/film/sax-visning.jpg För benen växelvis över och under varandra i sidled och håll dem raka och lyfta. https://bip.fitness/film/sax-kol.mp4 4 2026-10-12T20:53:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/scissor-kicks/video Scissor kicks: how to do it https://bip.fitness/film/sax-visning.jpg Cross your legs sideways over and under each other, alternating the top leg while keeping them straight. https://bip.fitness/film/sax-kol.mp4 4 2026-10-12T20:53:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/planka-med-benlyft/film Planka med benlyft: så gör du https://bip.fitness/film/planka-med-benlyft-visning.jpg Lyft ett rakt ben utan att flytta höfterna, sänk foten och växla ben. https://bip.fitness/film/planka-med-benlyft-kol.mp4 7 2026-10-12T20:14:23Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/plank-leg-lift/video Plank leg lift: how to do it https://bip.fitness/film/planka-med-benlyft-visning.jpg Lift one straight leg without moving your hips, lower your foot and switch legs. https://bip.fitness/film/planka-med-benlyft-kol.mp4 7 2026-10-12T20:14:23Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sidoplanka-med-hoftdropp/film Sidoplanka med höftdropp: så gör du https://bip.fitness/film/sidoplanka-med-hoftdropp-visning.jpg Sänk höften mot golvet och lyft den sedan tills kroppen är rak igen. https://bip.fitness/film/sidoplanka-med-hoftdropp-kol.mp4 5 2026-10-12T20:18:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/side-plank-hip-dip/video Side plank hip dip: how to do it https://bip.fitness/film/sidoplanka-med-hoftdropp-visning.jpg Lower your hip toward the floor, then lift it until your body is straight again. https://bip.fitness/film/sidoplanka-med-hoftdropp-kol.mp4 5 2026-10-12T20:18:41Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/bjornhall/film Björnhåll: så gör du https://bip.fitness/film/bjornhall-visning.jpg Lyft knäna strax från golvet och håll ryggen stilla medan du pressar händer och tår nedåt. https://bip.fitness/film/bjornhall-kol.mp4 8 2026-10-12T20:14:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/bear-hold/video Bear hold: how to do it https://bip.fitness/film/bjornhall-visning.jpg Lift your knees just off the floor and keep your back still as you press through your hands and toes. https://bip.fitness/film/bjornhall-kol.mp4 8 2026-10-12T20:14:50Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/v-sit-hall/film V-sit håll: så gör du https://bip.fitness/film/v-sit-hall-visning.jpg Håll kroppen som ett V med benen lyfta, bröstet uppe och magen spänd. https://bip.fitness/film/v-sit-hall-kol.mp4 8 2026-10-12T20:57:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/v-sit-hold/video V-sit hold: how to do it https://bip.fitness/film/v-sit-hall-visning.jpg Hold your body in a V shape with your legs raised, chest lifted and abs braced. https://bip.fitness/film/v-sit-hall-kol.mp4 8 2026-10-12T20:57:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/bencirklar/film Bencirklar: så gör du https://bip.fitness/film/bencirklar-visning.jpg För båda benen åt ena sidan, ner, över till andra sidan och tillbaka upp i en cirkel. https://bip.fitness/film/bencirklar-kol.mp4 7 2026-10-12T20:55:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/leg-circles/video Leg circles: how to do it https://bip.fitness/film/bencirklar-visning.jpg Move both legs to one side, down, across to the other side and back up in a circle. https://bip.fitness/film/bencirklar-kol.mp4 7 2026-10-12T20:55:21Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/vindrutetorkare/film Vindrutetorkare: så gör du https://bip.fitness/film/vindrutetorkare-visning.jpg Sänk knäna samlat åt ena sidan, för dem tillbaka över höfterna och sänk dem åt andra sidan. https://bip.fitness/film/vindrutetorkare-kol.mp4 6 2026-10-12T20:58:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/windshield-wipers/video Windshield wipers: how to do it https://bip.fitness/film/vindrutetorkare-visning.jpg Lower your knees together to one side, return them over your hips and lower them to the other side. https://bip.fitness/film/vindrutetorkare-kol.mp4 6 2026-10-12T20:58:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/planka-upp-och-ner/film Planka upp och ner: så gör du https://bip.fitness/film/planka-upp-och-ner-visning.jpg Pressa upp på en hand i taget till hög planka och sänk dig sedan ner på en underarm i taget till startläget. https://bip.fitness/film/planka-upp-och-ner-kol.mp4 6 2026-10-12T20:17:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/up-down-plank/video Up down plank: how to do it https://bip.fitness/film/planka-upp-och-ner-visning.jpg Press up onto one hand at a time to a high plank, then lower one forearm at a time to the start. https://bip.fitness/film/planka-upp-och-ner-kol.mp4 6 2026-10-12T20:17:00Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/bandvedhuggare/film Bandvedhuggare: så gör du https://bip.fitness/film/bandvedhuggare-visning.jpg Dra bandet snett ner över kroppen mot motsatt höft, vrid bålen och gå lugnt tillbaka. https://bip.fitness/film/bandvedhuggare-kol.mp4 5 2026-10-12T20:39:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/band-woodchopper/video Band woodchopper: how to do it https://bip.fitness/film/bandvedhuggare-visning.jpg Pull the band diagonally across your body to the opposite hip, rotate your torso and return slowly. https://bip.fitness/film/bandvedhuggare-kol.mp4 5 2026-10-12T20:39:03Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/bandpallof-press/film Bandpallof press: så gör du https://bip.fitness/film/bandpallof-press-visning.jpg Pressa händerna rakt fram, håll bålen stilla och för sedan händerna lugnt tillbaka till bröstet. https://bip.fitness/film/bandpallof-press-kol.mp4 5 2026-10-12T20:38:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/band-pallof-press/video Band pallof press: how to do it https://bip.fitness/film/bandpallof-press-visning.jpg Press your hands straight forward, keep your torso still and then return your hands slowly to your chest. https://bip.fitness/film/bandpallof-press-kol.mp4 5 2026-10-12T20:38:55Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/ryggsackscrunch/film Ryggsäckscrunch: så gör du https://bip.fitness/film/ryggsackscrunch-visning.jpg Krök överkroppen och lyft skuldrorna mot höfterna, sänk sedan ryggen lugnt till golvet. https://bip.fitness/film/ryggsackscrunch-kol.mp4 5 2026-10-12T20:53:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/backpack-crunch/video Backpack crunch: how to do it https://bip.fitness/film/ryggsackscrunch-visning.jpg Curl your torso and lift your shoulders toward your hips, then lower your back slowly to the floor. https://bip.fitness/film/ryggsackscrunch-kol.mp4 5 2026-10-12T20:53:05Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/enbens-vadresning/film Enbens vadresning: så gör du https://bip.fitness/film/enbens-vadresning-visning.jpg Pressa upp hälen så högt du kan, pausa på tå och sänk den lugnt till golvet. https://bip.fitness/film/enbens-vadresning-kol.mp4 5 2026-10-13T04:38:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/single-leg-calf-raise/video Single leg calf raise: how to do it https://bip.fitness/film/enbens-vadresning-visning.jpg Raise your heel as high as you can, pause on your toes, then lower it slowly to the floor. https://bip.fitness/film/enbens-vadresning-kol.mp4 5 2026-10-13T04:38:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/vadresning-pa-trappa/film Vadresning på trappa: så gör du https://bip.fitness/film/vadresning-pa-trappa-visning.jpg Sänk hälarna under kanten, pressa upp på tå och återgå lugnt till det sänkta läget. https://bip.fitness/film/vadresning-pa-trappa-kol.mp4 7 2026-10-13T04:40:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/calf-raise-on-step/video Calf raise on step: how to do it https://bip.fitness/film/vadresning-pa-trappa-visning.jpg Lower your heels below the edge, rise onto your toes, then return slowly to the lowered position. https://bip.fitness/film/vadresning-pa-trappa-kol.mp4 7 2026-10-13T04:40:16Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/enbens-vadresning-med-hantel/film Enbens vadresning med hantel: så gör du https://bip.fitness/film/enbens-vadresning-med-hantel-visning.jpg Pressa upp hälen så högt du kan, pausa på tå och sänk den lugnt till golvet. https://bip.fitness/film/enbens-vadresning-med-hantel-kol.mp4 5 2026-10-13T04:39:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/single-leg-dumbbell-calf-raise/video Single leg dumbbell calf raise: how to do it https://bip.fitness/film/enbens-vadresning-med-hantel-visning.jpg Raise your heel as high as you can, pause on your toes, then lower it slowly to the floor. https://bip.fitness/film/enbens-vadresning-med-hantel-kol.mp4 5 2026-10-13T04:39:48Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/vader/vadhopp/film Vadhopp: så gör du https://bip.fitness/film/vadhopp-visning.jpg Gör små snabba hopp från fotlederna, landa mjukt på framfötterna och studsa direkt upp igen. https://bip.fitness/film/vadhopp-kol.mp4 3 2026-10-13T04:39:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/calves/pogo-hops/video Pogo hops: how to do it https://bip.fitness/film/vadhopp-visning.jpg Make small quick jumps from your ankles, land softly on the balls of your feet and rebound right away. https://bip.fitness/film/vadhopp-kol.mp4 3 2026-10-13T04:39:24Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/handledscurl-med-hantlar/film Handledscurl med hantlar: så gör du https://bip.fitness/film/handledscurl-med-hantlar-visning.jpg Sänk hantlarna genom att böja handlederna bakåt, rulla dem sedan upp genom att böja handlederna mot dig. https://bip.fitness/film/handledscurl-med-hantlar-kol.mp4 6 2026-10-13T04:41:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/dumbbell-wrist-curl/video Dumbbell wrist curl: how to do it https://bip.fitness/film/handledscurl-med-hantlar-visning.jpg Lower the dumbbells by bending your wrists back, then curl them up by bending your wrists toward you. https://bip.fitness/film/handledscurl-med-hantlar-kol.mp4 6 2026-10-13T04:41:43Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/omvand-handledscurl-med-hantlar/film Omvänd handledscurl med hantlar: så gör du https://bip.fitness/film/omvand-handledscurl-med-hantlar-visning.jpg Sänk hantlarna genom att böja handlederna nedåt, lyft dem sedan genom att sträcka handlederna uppåt. https://bip.fitness/film/omvand-handledscurl-med-hantlar-kol.mp4 6 2026-10-13T04:42:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/forearms/dumbbell-reverse-wrist-curl/video Dumbbell reverse wrist curl: how to do it https://bip.fitness/film/omvand-handledscurl-med-hantlar-visning.jpg Lower the dumbbells by bending your wrists down, then lift them by extending your wrists upward. https://bip.fitness/film/omvand-handledscurl-med-hantlar-kol.mp4 6 2026-10-13T04:42:37Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/underarmar/ryggsacksbarning/film Ryggsäcksbärning: så gör du https://bip.fitness/film/ryggsacksbarning-visning.jpg Gå framåt med jämna steg och håll ryggsäcken nära sidan, stanna sedan och sätt ner den kontrollerat. https://bip.fitness/film/ryggsacksbarning-kol.mp4 4 2026-10-13T04:40:34Z 2026-10-08T23:15:50.979Z monthly 0.5 https://bip.fitness/en/exercises/forearms/backpack-carry/video Backpack carry: how to do it https://bip.fitness/film/ryggsacksbarning-visning.jpg Walk forward with even steps and keep the backpack close to your side, then stop and set it down with control. https://bip.fitness/film/ryggsacksbarning-kol.mp4 4 2026-10-13T04:40:34Z 2026-10-08T23:15:50.979Z monthly 0.5 https://bip.fitness/ovningar/helkropp/hantelthruster/film Hantelthruster: så gör du https://bip.fitness/film/hantelthruster-visning.jpg Sätt dig i en knäböj, res dig kraftfullt och pressa hantlarna över huvudet, sänk dem sedan till axlarna. https://bip.fitness/film/hantelthruster-kol.mp4 6 2026-10-13T05:02:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/dumbbell-thruster/video Dumbbell thruster: how to do it https://bip.fitness/film/hantelthruster-visning.jpg Squat down, stand up powerfully and press the dumbbells overhead, then lower them to your shoulders. https://bip.fitness/film/hantelthruster-kol.mp4 6 2026-10-13T05:02:20Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/hantelsving/film Hantelsving: så gör du https://bip.fitness/film/hantelsving-visning.jpg Fäll i höfterna och för hanteln mellan benen, sträck sedan höfterna snabbt och svinga den till brösthöjd. https://bip.fitness/film/hantelsving-kol.mp4 3 2026-10-12T08:39:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/dumbbell-swing/video Dumbbell swing: how to do it https://bip.fitness/film/hantelsving-visning.jpg Hinge at your hips and move the dumbbell between your legs, then snap your hips forward and swing it to chest height. https://bip.fitness/film/hantelsving-kol.mp4 3 2026-10-12T08:39:27Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/halv-burpee/film Halv burpee: så gör du https://bip.fitness/film/halv-burpee-visning.jpg Hoppa bak till hög planka, hoppa fram med fötterna mot händerna och res dig utan armhävning eller upphopp. https://bip.fitness/film/halv-burpee-kol.mp4 6 2026-10-13T04:53:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/half-burpee/video Half burpee: how to do it https://bip.fitness/film/halv-burpee-visning.jpg Jump back into a high plank, jump your feet toward your hands and stand without a push-up or upward jump. https://bip.fitness/film/halv-burpee-kol.mp4 6 2026-10-13T04:53:47Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/matarlarv/film Mätarlarv: så gör du https://bip.fitness/film/matarlarv-visning.jpg Sätt händerna i golvet, gå fram med dem till hög planka och gå sedan tillbaka med händerna innan du reser dig. https://bip.fitness/film/matarlarv-kol.mp4 10 2026-10-12T20:18:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/inchworm/video Inchworm: how to do it https://bip.fitness/film/matarlarv-visning.jpg Place your hands on the floor, walk them into a high plank, then walk them back before standing up. https://bip.fitness/film/matarlarv-kol.mp4 10 2026-10-12T20:18:22Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/helkropp/ryggsacksthruster/film Ryggsäcksthruster: så gör du https://bip.fitness/film/ryggsacksthruster-visning.jpg Sätt dig i en knäböj, res dig kraftfullt och pressa ryggsäcken över huvudet, sänk den sedan till bröstet. https://bip.fitness/film/ryggsacksthruster-kol.mp4 6 2026-10-13T05:03:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/full-body/backpack-thruster/video Backpack thruster: how to do it https://bip.fitness/film/ryggsacksthruster-visning.jpg Squat down, stand up powerfully and press the backpack overhead, then lower it to your chest. https://bip.fitness/film/ryggsacksthruster-kol.mp4 6 2026-10-13T05:03:42Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/skridskohopp/film Skridskohopp: så gör du https://bip.fitness/film/skridskohopp-visning.jpg Hoppa i sidled till andra benet, landa mjukt och för det fria benet bakom dig, hoppa sedan tillbaka åt andra hållet. https://bip.fitness/film/skridskohopp-kol.mp4 4 2026-10-13T04:55:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/skater-hops/video Skater hops: how to do it https://bip.fitness/film/skridskohopp-visning.jpg Hop sideways onto the other leg, land softly and sweep your free leg behind you, then hop back the other way. https://bip.fitness/film/skridskohopp-kol.mp4 4 2026-10-13T04:55:06Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/kondition/skuggboxning/film Skuggboxning: så gör du https://bip.fitness/film/skuggboxning-visning.jpg Slå växelvis framåt i luften, vrid höft och axel lätt och för handen direkt tillbaka till kinden. https://bip.fitness/film/skuggboxning-kol.mp4 4 2026-10-13T04:55:36Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/cardio/shadow-boxing/video Shadow boxing: how to do it https://bip.fitness/film/skuggboxning-visning.jpg Punch forward into the air with alternating hands, turn your hip and shoulder slightly and return each hand to your cheek. https://bip.fitness/film/skuggboxning-kol.mp4 4 2026-10-13T04:55:36Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/framsida-lar/knaboj-med-tahav/film Knäböj med tåhäv: så gör du https://bip.fitness/film/knaboj-med-tahav-visning.jpg Sätt dig ner i en knäböj, res dig helt och lyft hälarna högt, sänk sedan hälarna lugnt till golvet. https://bip.fitness/film/knaboj-med-tahav-kol.mp4 7 2026-10-12T08:47:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/quads/squat-to-calf-raise/video Squat to calf raise: how to do it https://bip.fitness/film/knaboj-med-tahav-visning.jpg Lower into a squat, stand all the way up and raise your heels high, then lower your heels smoothly to the floor. https://bip.fitness/film/knaboj-med-tahav-kol.mp4 7 2026-10-12T08:47:19Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/ovningar/mage/sittande-knalyft/film Sittande knälyft: så gör du https://bip.fitness/film/sittande-knalyft-visning.jpg Dra knäna mot bröstet samtidigt som du reser bålen, sträck sedan ut benen och luta dig bakåt igen. https://bip.fitness/film/sittande-knalyft-kol.mp4 5 2026-10-12T20:57:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/en/exercises/abs/seated-knee-tuck/video Seated knee tuck: how to do it https://bip.fitness/film/sittande-knalyft-visning.jpg Pull your knees toward your chest as you raise your torso, then extend your legs and lean back again. https://bip.fitness/film/sittande-knalyft-kol.mp4 5 2026-10-12T20:57:08Z 2026-10-03T11:30:42.317Z monthly 0.5 https://bip.fitness/traningsprogram 2026-10-10T00:00:00.000Z weekly 0.8 https://bip.fitness/en/training-programmes 2026-10-10T00:00:00.000Z weekly 0.8 https://bip.fitness/traningsprogram/helkropp-3-dagar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/full-body-3-days 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/push-pull-ben 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/push-pull-legs 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/overkropp-underkropp 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/upper-lower 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/hemma-utan-redskap 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/home-no-equipment 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/helkropp-2-dagar 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/full-body-2-days 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/styrkeprogram-5x5 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/5x5-strength 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/traningsprogram/hantelprogram 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/training-programmes/dumbbell-programme 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider 2026-10-10T00:00:00.000Z weekly 0.6 https://bip.fitness/en/guides 2026-10-10T00:00:00.000Z weekly 0.6 https://bip.fitness/guider/progressiv-overbelastning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/progressive-overload 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/set-och-reps 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/sets-and-reps 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/hur-ofta-ska-man-trana 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/training-frequency 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/deload 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/deload 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/uppvarmning 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/warm-up 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/set-per-vecka 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/en/guides/weekly-sets 2026-10-10T00:00:00.000Z weekly 0.7 https://bip.fitness/guider/reps-i-reserv 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