What you will learn

In this program you will learn


The Basic workout techniques and exercises

(Level 1)

These exercises are the basics to get a strong foundation and to learn the fundamentals of stomach, butt and upper back activation in different exercises. The program should be done daily for at least a week. You don`t need any equipment besides wool socks or clothes.

The Basic workout exercises and program

(Level 2)

In this program we are developing the exercises from your basic program and adding some weights. You can choose to use hand weights that weigh in between 6-12 kg each. If you don`t have weights you can use a backpack or similar. This program you should only do every other day, 2-3 times a week.

A HIIT program (A cardio workout)

A HIIT program (A cardio workout)

This program is a short and efficient workout program where you are working your heart muscle and could be done daily, but I recommend you only to do this specific HIIT program 3 times a week as recommended in the week program.


To register and see your progression and results will make it easier for you to keep your motivation high, get into a good workout routine in your daily life and for your trainer to give you feedback. Remember that to adjust your nutrition and lifestyle routines too are essential to optimize your workout results. If you are already registrating your results at studio or online with your trainer, you don’t need to register your results here too, but feel free to do so if you want to.

Please make sure to follow the instructions marked in yellow in the results registration template in “My Results”. Thank you.

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