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Outdoor activities with Sofia Åhman

Work out


Target your shoulders, back and obliques.

• Stand with your feet shoulder width apart and hold the stone in front of you.
• Move the stone in a circle movement around your head.
• Hold your head still. Repeat the circle movement and do one to the left and the other to the right.


Target your legs, butt and obliques. Take a large step forward with your right foot. Bend both legs and rotate your upper body to the right while holding the stone. Lift up front lunging leg and return to the starting position, repeat with your left foot.

The rainbow

Sit with bent legs with the stone on the right side of your hip. Tense your abdominals and move the stone in a half circle movement over your head to the left side of your body. Keep your arms straight if possible and your upper body as straight as you can. Repeat the same motion on the other side.


Target legs, butt, back and arms. Stand with your feet wide apart and lower your back forward so that the stone appears between your legs. Push your hip forward and throw the stone as high up in air as you can or as far as you can.