The Adventure Route

This route is for the runner, who wants to feel their heart rate increase.

Distance: 5K

Find the route on Google Maps here. 

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Hotpots on the Route

Koldinghus, the Spanish Steps, the University of Southern Denmark, Kolding Å, the Marina, the train station and the lake next to the old castle and our apartments.

 

On the Way

 

1. We recommend that you raise your heart rate by taking a couple of trips up and down the Spanish Steps - How many laps can you handle?
2. The University of Southern Denmark is a noteworthy attraction - It is a bit of an architectural pearl.
3. On your way towards the Marina you will pass an outdoor workout station where you can exercise your arms, legs and more.
4. The Marina is the perfect place to catch your breath while enjoying the view.
5. On your way from the Marina to the train station, you can run intervals. The train station was built in 1866. The existing building was constructed in 1882-1883 and is inspired by both the Renaissance and the Baroque.

Yoga

Through yoga, you can relax your body and mind, while strengthening your body and enhancing your flexibility. Traditional yoga is meditation for the body. With breathing exercises and gentle asanas (yoga poses), you can train your body and mind to go into deep meditation.

Yoga calms your body, thoughts and feelings. Yoga is pure relaxation. It calms and relieves
stress from your body and mind.

 

Introduction Video

 

40 Minute Yoga Session

 

Our meditation sessions are created and guided by Ann Meier from ShanayaTemplet. Ann is an educated yoga instructor, taught by Shri Kali Ashram in Goa, India. 

Training Programme

We have created a training programme that can be used for exercise or as warm-up, for example before a run.

 

This whole-body exercise activates the large muscle groups as the buttocks and thighs, and it increases your metabolism. The core exercises challenge the side and midsection of your abs.

 

#01 Jump Rope

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Place your palms and toes on the floor. Keep your back straight and your head in a straight line in extension of your neck. Tighten your abs and hold the position for about 30 seconds.

Repeat the exercise 3 times.

This exercise enhances stability and trains your core strength.

 

#03 Rowing Plank

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A variation of #02 The Plank.

 

Use two dumbbells for support. Hold the position and lift one dumbbell from the floor at a time.

Repeat the exercise 3 times for 30 seconds.

This exercise enhances stability and trains your core strength.

#04 Twist

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Sit on the floor with your legs bent at the knee and an upright back – try to keep your back as straight as possible.

Grab your kettlebell and hold it a bit away from your chest.

Now keep your upper body still – lift your legs and rotate your kettlebell from side to side.

Repeat this motion 8 times to each side, take a 10 second break and repeat 3 times.

 

#05 Fly

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For this exercise you will need the exetube (borrow one in the reception).

Stand up with your right foot placed on the exetube. Put your left foot forward. Hold the handles of the exetube and lift your arms in a forward/upward motion (as wings).

Stretch your arms and tighten your abs. Make sure that your lower back stays straight.

Repeat the exercise 3 times with 8-10 repetitions each round - take a 10 second break between each of the 3 times.

This exercise enhances your upper body strength.

 

#06 Squat

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Stand up with your knees slightly bent and your feet placed slightly wider than your hips. Push your behind backwards, keep your back straight and your shoulders down.

Bend your knees until your legs are in a 90-degree position, then once again stand up straight in the starting position.

Repeat the exercise 3 times with 12 repetitions each time.

This exercise strengthens the front and back of the leg as well as the gluteal muscles.