Our guides
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FIRST EDITION
8 weeks, 5-6 workouts per week
Location: Gym
Focus: Building an x-shape physique, narrow waist, peachy glutes and a V-shaped back.
Level: Moderate
The program is built on high reps, challenging weight increases and a mix of super sets and giant sets. High intense cardio is included in the program.
2.0
8 weeks, 5-6 workouts per week
Location: Gym
Focus: Building an x-shape physique, narrow waist, peachy glutes and a V-shaped back.
Level: Moderate/advanced
This is a follow-up to the program FIRST EDITION. f you haven't followed the first version, we recommend that you start with that one, to keep up with what Anna will go through during this guide.
The program is built on a mix of high and low reps with some pyramid sets included to give you a real challenge. Cardio intervals are included in the program.
THICK & STRONG series
THICK & STRONG: 8 weeks, 6 workouts per week
THICK & STRONG 2.0: 8 weeks, 5-6 workouts per week
Location: Gym
Focus: Increase strength & build muscle volume
Level: Advanced
The programs are tough and focused on compound movements. Based on a mix between high and low reps. No cardio included.
BUSY BUT STRONG
24 sessions
Location: Gym
Focus: Full body workouts/ Build muscle
Level: Moderate
This is a program for you who want to increase strength and build more muscles while working out 1-3 times per week. The program is based on full body workouts. There's no planned rest days in this guide, add in days to make the guide suitable for your own personal schedule.
TOTAL TRANSFORMATION series
TOTAL TRANSFORMATION: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION QUICK: 8 weeks, 4 workouts per week. Upper body/Lower body split.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate/advanced
Total transformation is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets and circles.
Cardio is included at the end of some workouts.
Strong as F*** series
Strong as F*** (beginner): 8 weeks, 3 workouts per week. The workouts are divided into a 3-split. 1 push day, 1 leg day and 1 pull day per week.
Strong as F*** (advanced): 8 weeks, 5 workouts per week. The workouts are divided into a 3-split. 2 push days, 2 leg days and 1 pull day per week.
Location: Gym
Focus: Increase strength, build muscle
Level: Moderate/advanced
Strong as f*** is a guide with focus on getting stronger and building muscles. The guide is based on a mix between high reps and low reps on the same exercises, to increase both strength and volume.
FIT & STRONG series
FIT & STRONG: 8 weeks, 5 workouts per week
FIT & STRONG HOME: 8 weeks, 5 workouts per week
FIT & STRONG QUICK: 8 weeks, 4 workouts per week
FIT & STRONG QUICK HOME: 8 weeks, 4 workouts per week
FIT & STRONG BUSY: 8 weeks, 3 workouts per week.
FIT & STRONG BUSY HOME: 8 weeks, 3 workouts per week.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate
FIT & STRONG is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets, circles and PLYO workouts.
Cardio is included at the end of some workouts + the PLYO sessions.
Get fitter
FIT EDITION series
FIT EDITION: 8 weeks, 5-6 workouts per week
FIT EDITION 2.0: 8 weeks, 5-6 workouts per week
FIT EDITION 3.0: 8 weeks, 5-6 workouts per week
FIT EDITION 4.0: 8 weeks, 5-6 workouts per week
FIT EDITION UPPER BODY: 8 weeks, 5-6 workouts per week
FIT EDITION HOME: 8 weeks, 5-6 workouts per week
FIT EDITION HOME 2.0: 8 weeks, 5-6 workouts per week
FIT EDITION QUICK: 8 weeks, 4 workouts per week. Upper body/Lower body split.
FIT EDITION ULTRA QUICK: 8 weeks, 3 full body sessions á 20 minutes per week
Location: Gym & Home
Home requires: dumbbells (or substitution)
Focus: Fat burn
Level: Moderate/Advanced
Fit edition is a guide with focus on tightening your body and maximizing fat burn. The guide is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this guide in order to keep your workouts effective. High intense cardio intervals are included (not in the home guides or ultra quick guide).
SHAPE & TONE
8 weeks, 5 workouts per week
Location: Gym
Focus: Body recomposition
Level: Moderate
A program focused on shaping and toning your body at the same time. The workouts are effective and the rest will be timed in-between your sets. Low intense cardio included.
ATHLETIC & FIT series
ATHLETIC & FIT: 8 weeks, 5 workouts per week
ATHLETIC & FIT 2.0: 8 weeks, 5 workouts per week
Location: Gym
Focus: Functional moves/High intensity
Level: Moderate/Advanced
This is a program with focus on becoming more athletic, enhancing body control and getting more fit at the same time. Primary goal will be on functional moves such as push ups, pull ups and burpees.
TOTAL TRANSFORMATION series
TOTAL TRANSFORMATION: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION QUICK: 8 weeks, 4 workouts per week. Upper body/Lower body split.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate/advanced
Total transformation is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets and circles.
Cardio is included at the end of some workouts.
BUSY BUT TONED
24 sessions
Location: Gym
Focus: Full body workouts/Tone
Level: Moderate
This is a program for you who want to shape and tone your body while working out 2-3 times per week. Guide is based on 24 sessions, ad rest days as you'd like to make it suit you.
BUILD & BURN series
Part 1: 24 weeks. Up to 5 workouts per week.
Part 2: 8 weeks. Up to 5 workouts per week.
Location: Gym
Focus: Body recomposition, build muscle/burn fat
Level: Beginner/Moderate/Advanced
This is a program for you who want to build muscles and burn fat at the same time.
The program is designed by Louise Gynnerstedt - to amplify your feminine shapes by tightening the waist, build larger thighs and buttocks, develop your upper body and tone your arms and shoulders.
You can't control where on your body you lose fat from and therefore Louise stand for a well-trained physique - where we work with illusions to achieve an hourglass figure.
We will focus on STRENGTH TRAINING to build up the body, so that it becomes strong and tight instead of just skinnier with loose skin.
NEXT LEVEL series
NEXT LEVEL WOMEN: 16 weeks, 4 workouts per week
NEXT LEVEL MAN: 16 weeks, 4 workouts per week
Location: Gym
Focus: Body recomposition
Level: Moderate/Advanced
A 16 week long guide created by coach Yusuf Babar. It's divided into two phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The guide is available in two versions: MAN & WOMAN and based on an intense legs/pull/legs split.
AESTHETIC & SHREDDED
8 weeks, 4 workouts per week
Location: Gym
Focus: Build muscle/Shred
Level: Moderate/Advanced
Our coach Isak is behind this guide. A guide suitable for both men & women where the goal is to build lean muscle and shred down, challenging your muscles by switching the rep & set amount.
FLEX series
Let's Flex: 8 weeks, 5 workouts per week
WOD n' Flex: 8 weeks, 5-6 workouts per week
Location: Gym
Focus: Build muscle & get leaner
Level: Moderate/Advanced
A series of challenging guides created by Amanda Dresh. The guide is created with the intention of building muscles and burn fat. The sessions focus on progressive overload, where you will be encouraged to do more reps, lift heavier, and recover faster. The repetitions have a specific tempo to challenge you optimally during the sessions!
Fit Fusion
FIT FUSION: 8 weeks, 5 workouts per week
Location: Gym
Focus: Build muscle, increase strength, and improve fitness
Level: Moderate/Advanced
Fit Fusion is created by Johanna Wisten and is a training program aimed at building leg strength, improving fitness, and enhancing core control.
Despite the guides various objectives, the workouts are designed to maximize efficiency through circuit and superset exercises, where you engage multiple muscle groups simultaneously, and there's limited rest time for all exercises!
BETTER ME series
BETTER ME: 8 weeks, 5 workouts per week
BETTER ME 2.0: 8 weeks, 5 workouts per week
Location: Gym
Focus: Moderate
Level: Build muscles / Burn fat
These programs are for those who want to build muscles and simultaneously burn fat.
The programs are designed by Louise Gynnerstedt - to enhance your feminine shapes by toning the abdomen, building larger thighs and buttocks, developing your upper body, and toning your arms and shoulders. In the programs, we also focus on cardiovascular training in the form of intervals.
You can't control where on your body you lose fat from, and that's why Louise advocates for a well-trained physique - where we work with illusions to achieve an hourglass figure.
We will prioritize STRENGTH TRAINING to build up the body, so that it becomes strong and tight.
SHAPE YOUR BODY series
SHAPE YOUR BODY WOMEN: 16 weeks long, 4 workouts per week
SHAPE YOUR BODY MAN:16 weeks long, 4 workouts per week
Location: Gym
Fokus: Shape your body
Nivå: Moderate/Advanced
A 16 week long guide created by coach Yusuf Babar. It's divided into four phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The guide is available in two versions: MAN & WOMAN and based on an intense legs/pull/legs split.
FIT & STRONG series
FIT & STRONG: 8 weeks, 5 workouts per week
FIT & STRONG HOME: 8 weeks, 5 workouts per week
FIT & STRONG QUICK: 8 weeks, 4 workouts per week
FIT & STRONG QUICK HOME: 8 weeks, 4 workouts per week
FIT & STRONG BUSY: 8 weeks, 3 workouts per week.
FIT & STRONG BUSY HOME: 8 weeks, 3 workouts per week.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate
FIT & STRONG is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets, circles and PLYO workouts.
Cardio is included at the end of some workouts + the PLYO sessions.
Sculpt n' Stretch series
Sculpt n' Stretch: 8 weeks, 5 workouts per week
Sculpt n' Stretch home: 8 weeks, 5 workouts per week
Location: Gym or home
Focus: Strengthen yourself from the inside out. Build a stronger core and shape your body.
Level: All levels
The Pilates programs are created by Jennifer Pettersson. The focus during the programs is on finding muscle engagement and working slowly and controlled with help of Time Under Tension (TUT) sets. 2 Pilates sessions per week and 3 strength training sessions per week. Choose whether you want to exercise at home or at the gym.
Build muscles
FIRST EDITION
8 weeks, 5-6 workouts per week
Location: Gym
Focus: Building an x-shape physique, narrow waist, peachy glutes and a V-shaped back.
Level: Moderate
The program is built on high reps, challenging weight increases and a mix of super sets and giant sets. High intense cardio is included in the program.
2.0
8 weeks, 5-6 workouts per week
Location: Gym
Focus: Building an x-shape physique, narrow waist, peachy glutes and a V-shaped back.
Level: Moderate/advanced
This is a follow-up to the program FIRST EDITION. f you haven't followed the first version, we recommend that you start with that one, to keep up with what Anna will go through during this guide.
The program is built on a mix of high and low reps with some pyramid sets included to give you a real challenge. Cardio intervals are included in the program.
LEGSMASHER series
LEGSMASHER: 8 weeks, 5 workouts per week
LEGSMASHER HOME: 8 weeks, 5 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute)
Focus: Building lower body
Level: Moderate
Legsmasher is a program focused on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. No cardio in the program.
BOOTY EDITION series
BOOTY EDITION: 8 weeks, 5-6 workouts per week
BOOTY EDITION HOME: 8 weeks, 5-6 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute) and mini bands
Focus: Booty building
Level: Beginner/Moderate
Booty edition is a program focused on booty building. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program.
BOOTY QUEEN
8 weeks, 5 workouts per week
Location: Gym
Focus: Booty building
Level: Beginner/Moderate
Booty Queen is a program focused on booty gains. Perfect as a follow up after completing Booty Edition or if you experience you already possess a good mind muscle connection with your glutes muscles.
During the program you will be working your whole body. No cardio is included in the program.
THICK & STRONG series
THICK & STRONG: 8 weeks, 6 workouts per week
THICK & STRONG 2.0: 8 weeks, 5-6 workouts per week
Location: Gym
Focus: Increase strength & build muscle volume
Level: Advanced
The programs are tough and focused on compound movements. Based on a mix between high and low reps. No cardio included.
SEXY BACK series
SEXY BACK: 8 weeks, 5 workouts per week
SEXY BACK HOME: 8 weeks, 5 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute) and bands
Focus: Building back
Level: Beginner/Moderate
Sexy back is a program focused on building a stronger, v-shaped back. The program is designed to maximize back development which include your: scapulas, trapezius, lats and lower back. You'll train your whole body but keep the focus at your back gains. No cardio included in the guide.
TOTAL TRANSFORMATION series
TOTAL TRANSFORMATION: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME 2.0: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION QUICK: 8 weeks, 4 workouts per week. Upper body/Lower body split.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate/advanced
Total transformation is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets and circles.
Cardio is included at the end of some workouts.
BUILD & BURN series
Part 1: 24 weeks. Up to 5 workouts per week.
Part 2: 8 weeks. Up to 5 workouts per week.
Location: Gym
Focus: Body recomposition, build muscle/burn fat
Level: Beginner/Moderate/Advanced
This is a program for you who want to build muscles and burn fat at the same time.
The program is designed by Louise Gynnerstedt - to amplify your feminine shapes by tightening the waist, build larger thighs and buttocks, develop your upper body and tone your arms and shoulders.
You can't control where on your body you lose fat from and therefore Louise stand for a well-trained physique - where we work with illusions to achieve an hourglass figure.
We will focus on STRENGTH TRAINING to build up the body, so that it becomes strong and tight instead of just skinnier with loose skin.
FASTER GAINS series
FASTER GAINS BEGINNER: 5 weeks, 2 workouts per week
FASTER GAINS: 5 weeks, 3 workouts per week
FASTER GAINS 2.0: 5 weeks, 4 workouts per week
FASTER GAINS ADVANCED: 5 weeks, 5 workouts per week
Location: Gym
Focus: Increase strength & build muscle
Level: Beginner/Moderate/Advanced
A series of challenging guides created by our coach Isak Melin. The guide is created with the intention of building an even strength throughout the whole body. Based on an intense push/pull/legs split.
FLEX series
Let's Flex: 8 weeks, 5 workouts per week
WOD n' Flex: 8 weeks, 5-6 workouts per week
Location: Gym
Focus: Build muscle & get leaner
Level: Moderate/Advanced
A series of challenging guides created by Amanda Dresh. The guide is created with the intention of building muscles and burn fat. The sessions focus on progressive overload, where you will be encouraged to do more reps, lift heavier, and recover faster. The repetitions have a specific tempo to challenge you optimally during the sessions!
BETTER ME series
BETTER ME: 8 weeks, 5 workouts per week
BETTER ME 2.0: 8 weeks, 5 workouts per week
Location: Gym
Focus: Moderate
Level: Build muscles / Burn fat
These programs are for those who want to build muscles and simultaneously burn fat.
The programs are designed by Louise Gynnerstedt - to enhance your feminine shapes by toning the abdomen, building larger thighs and buttocks, developing your upper body, and toning your arms and shoulders. In the programs, we also focus on cardiovascular training in the form of intervals.
You can't control where on your body you lose fat from, and that's why Louise advocates for a well-trained physique - where we work with illusions to achieve an hourglass figure.
We will prioritize STRENGTH TRAINING to build up the body, so that it becomes strong and tight.
SHAPE YOUR BODY series
SHAPE YOUR BODY WOMEN: 16 weeks long, 4 workouts per week
SHAPE YOUR BODY MEN:16 weeks long, 4 workouts per week
Location: Gym
Fokus: Shape your body
Nivå: Moderate/Advanced
A 16 week long guide created by coach Yusuf Babar. It's divided into four phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The guide is available in two versions: MAN & WOMAN and based on an intense legs/pull/legs split.
FIT & STRONG series
FIT & STRONG: 8 weeks, 5 workouts per week
FIT & STRONG HOME: 8 weeks, 5 workouts per week
FIT & STRONG QUICK: 8 weeks, 4 workouts per week
FIT & STRONG QUICK HOME: 8 weeks, 4 workouts per week
FIT & STRONG BUSY: 8 weeks, 3 workouts per week.
FIT & STRONG BUSY HOME: 8 weeks, 3 workouts per week.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate
FIT & STRONG is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets, circles and PLYO workouts.
Cardio is included at the end of some workouts + the PLYO sessions.
Get more athletic
ATHLETIC & FIT series
ATHLETIC & FIT: 8 weeks, 5 workouts per week
ATHLETIC & FIT 2.0: 8 weeks, 5 workouts per week
Location: Gym
Focus: Functional moves/High intensity
Level: Moderate/Advanced
This is a program with focus on becoming more athletic, enhancing body control and getting more fit at the same time. Primary goal will be on functional moves such as push ups, pull ups and burpees.
Fit Fusion
FIT FUSION: 8 weeks, 5 workouts per week
Location: Gym
Focus: Build muscle, increase strength, and improve fitness
Level: Moderate/Advanced
Fit Fusion is created by Johanna Wisten and is a training program aimed at building leg strength, improving fitness, and enhancing core control.
Despite the guides various objectives, the workouts are designed to maximize efficiency through circuit and superset exercises, where you engage multiple muscle groups simultaneously, and there's limited rest time for all exercises!
Start running
FIT N' FAST series
FIT N' FAST: 8 weeks, 4 sessions per week, Divided into 2 running sessions and 1 upper body session & 1 lower body session.
FIT N' FAST HOME: 8 weeks, 4 sessions per week, Divided into 2 running sessions and 1 upper body session & 1 lower body session.
FIT N' FAST 2.0: 8 weeks, 5 sessions per week, Divided into 2 running sessions, 1 upper body session, 1 lower body session & one WOD.
FIT N' FAST HOME 2.0: 8 weeks, 5 sessions per week, Divided into 2 running sessions, 1 upper body session, 1 lower body session & one WOD.
Location: Gym or home
Requires dumbbells (or substitute)
Focus: Running, strength and mobility.
Level: All levels
Fit n' fast is an excellent choice for individuals who are looking to begin or enhance their running while simultaneously enhancing their strength and mobility. We provide two program options - one for home-based training and another for gym-based training, so that you can select the one that is most convenient for you. By incorporating running, strength training, and mobility exercises, you will observe a significant enhancement in your overall fitness, strength, and flexibility within just 8 weeks. Our program is designed to be straightforward to follow and can be customized to your specific fitness level and objectives.
FirstPace
First pace: 18 sessions, we recommend doing 2-3 per week.
Location: Gym or home
Focus: Running
Level: Beginner
FirstPace will help you get started with running and gradually build your endurance. The duration of the program will vary depending on the number of sessions you choose to do each week.
The program focuses exclusively on running and is tailored for beginners who aim to comfortably run a 5 km distance at a relaxed pace. The sessions will gradually increase in intensity and duration to help you progress towards your goal.
Feel free to combine this running program with an optional strength training routine to further enhance your overall fitness.
Build legs & glutes
BOOTY EDITION series
BOOTY EDITION: 8 weeks, 5-6 workouts per week
BOOTY EDITION HOME: 8 weeks, 5-6 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute) and mini bands
Focus: Booty building
Level: Beginner/Moderate
Booty edition is a program focused on booty building. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program.
BOOTY QUEEN
8 weeks, 5 workouts per week
Location: Gym
Focus: Booty building
Level: Beginner/Moderate
Booty Queen is a program focused on booty gains. Perfect as a follow up after completing Booty Edition or if you experience you already possess a good mind muscle connection with your glutes muscles.
During the program you will be working your whole body. No cardio is included in the program.
LEGSMASHER series
LEGSMASHER: 8 weeks, 5 workouts per week
LEGSMASHER HOME: 8 weeks, 5 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute)
Focus: Building lower body
Level: Moderate
Legsmasher is a program focused on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. No cardio in the program.
Build upper body
SEXY BACK series
SEXY BACK: 8 weeks, 5 workouts per week
SEXY BACK HOME: 8 weeks, 5 workouts per week
Location: Gym & Home
Home requires dumbbells (or substitute) and bands
Focus: Building upper body
Level: Beginner/Moderate
Sexy back is a program focused on building a stronger, v-shaped back. The program is designed to maximize back development which include your: scapulas, trapezius, lats and lower back. You'll train your whole body but keep the focus at your back gains. No cardio included in the guide.
FIT EDITION UPPER BODY
FIT EDITION UPPER BODY: 8 weeks, 5-6 workouts per week
Location: Gym
Focus: Fat burn
Level: Moderate/Advanced
Fit edition upper body is a guide with focus on upper body and tightening your body and maximizing fat burn. The guide is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this guide in order to keep your workouts effective. High intense cardio intervals are included (not in the home guides or ultra quick guide).
NEXT LEVEL MAN
NEXT LEVEL MAN: 16 weeks, 4 workouts per week
Location: Gym
Focus: Body recomposition
Level: Moderate/Advanced
A 16 week long guide created by coach Yusuf Babar. It's divided into two phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The workout split is 1 legday, 1 pull day & 2 push days per week.
Train at home
VACAY HOME
20 sessions, 3-5 workouts per week
Home equipment, dumbbells (or substitute)
Focus: Effective workouts
Level: Beginner/Moderate
Vacay home is the perfect guide if you want to keep up your training and still get amazing results during your vacation without spending hours at the gym. The program is based on effective workouts.
In this program the only thing you need is dumbbells or something you can use instead of dumbbells, for example 2 bottles of water.
HOME
8 weeks, 4 workouts per week
Requires dumbbells (or substitute)
Focus: Building an x-shape
Level: Beginner/Moderate
Home is the guide suitable to choose when you want to workout completely at home. Focus on building more of a x-shape and divided into an upper- lower body split.
In this program the only thing you need is dumbbells or something you can use instead of dumbbells, for example 2 bottles of water.
SEXY BACK HOME
8 weeks, 5 workouts per week
Requires dumbbells (or substitute) and mini bands
Focus: Building a sassy upper body
Level: Beginner/Moderate
Sexy back home edition is a guide focused on building a strong v-shaped back at home! The program is designed to maximize your back development such as your scapulas, trapezius, lats and lower back.
BOOTY EDITION HOME
8 weeks, 5-6 workouts per week
Requires dumbbells (or substitute) and mini bands
Focus: Booty building
Level: Beginner/Moderate
Booty Edition Home is one of the guides from the home series and has a primary focus on booty building at home. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program.
LEGSMASHER HOME
8 weeks, 5 workouts per week
Requires dumbbells (or substitute) and mini bands
Focus: Building legs
Level: Moderate
The Legsmasher - home edition is a program you can do from home. All you need is a pair of dumbbells (or 2 water bottles ex) and a miniband. The program focus on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well.
FIT EDITION HOME series
FIT EDITION HOME: 8 weeks, 6 workouts per week
FIT EDITION HOME 2.0: 8 weeks, 6 workouts per week
Requires dumbbells (or substitute) and mini bands
Focus: Tighten up
Level: Moderate
The program is based on a mix between functional exercises, plyo and circles. Rest time will be clocked and are important during the program in order to stay effective. Focus of the program will be tightening your body and maximizing fat burn.
TOTAL TRANSFORMATION HOME series
TOTAL TRANSFORMATION HOME: 8 weeks, 5 workouts per week
TOTAL TRANSFORMATION HOME 2.0: 8 weeks, 5 workouts per week
Requires dumbbells (or substitute) and mini bands
Focus: Body recomposition
Level: Beginner/Moderate/Advanced
Total Transformation home is a guide designed to increase in strength, build muscles and tighten your body at the same time - all done at home! The program is based on a mix between high reps, super sets and circles.
FIT N' FAST HOME
FIT N' FAST HOME: 8 weeks, 4 sessions per week, Divided into 2 running sessions and 1 upper body session & 1 lower body session.
FIT N' FAST HOME 2.0: 8 weeks, 5 sessions per week, Divided into 2 running sessions, 1 upper body session, 1 lower body session and 1 WOD.
Location: Gym or home
Requires dumbbells (or substitute)
Focus: Running, strength and mobility.
Level: Beginner/Medium
Fit n' fast is an excellent choice for individuals who are looking to begin their running journey while simultaneously enhancing their strength and mobility. We provide two program options - one for home-based training and another for gym-based training, so that you can select the one that is most convenient for you. By incorporating running, strength training, and mobility exercises, you will observe a significant enhancement in your overall fitness, strength, and flexibility within just 8 weeks. Our program is designed to be straightforward to follow and can be customized to your specific fitness level and objectives.
Fit @ home
FIT @ HOME: 8 weeks, 3 sessions per week, Divided into push/pull/legs.
Location: home
Requires dumbbells (or substitute)
Focus: Build muscles
Level: Medium
Fit at home is a guide with focus building muscles and burn fat at home. The guide is based on a mix between high reps and supersets.
FIT & STRONG series
FIT & STRONG HOME: 8 weeks, 5 workouts per week
FIT & STRONG QUICK HOME: 8 weeks, 4 workouts per week
FIT & STRONG BUSY HOME: 8 weeks, 3 workouts per week.
Location: Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate
FIT & STRONG is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets, circles and PLYO workouts.
Cardio is included at the end of some workouts + the PLYO sessions.
Workout during/after pregnancy
PREGNANT series
PREGNANT LIGHT: 32 sessions, divided into an upper body/lower body split. We recommend 1-5 sessions per week.
PREGNANT MEDIUM: 32 sessions, divided into an upper body/lower body split. We recommend 1-5 sessions per week.
PREGNANT EXPERIENCED:32 sessions, divided into an upper body/lower body split. We recommend 1-5 sessions per week.
Location: Gym & Home
Equiment: Gym or home equipment (dumbbells and mini bands)
Focus: Staying active while pregnant
Level: Beginner/Moderate/Advanced
This is program is for you who are pregnant and want to keep up with your training during pregnancy!
The guide is built in 3 parts, adapted to different conditions and experiences. You can either start with part 1 and continue with 2 and 3 or you can choose one/two of them. Regardless of which of the three different parts you start with, we recommend you to read the information for all 3 parts before you start the program (all info is in the training advice tab under each program) Start by reading the information under part 1 and then move on to part 2 and 3.
We recommend 1-5 session per week.
POST PREGNANCY series
POST PREGNANCY LIGHT: 8 weeks, 5-6 workouts per week. Can be done from home using dumbbells (or substitute) and mini bands.
POST PREGNANCY: 8 weeks, 5-6 workouts per week.
Location: Gym & Home
Focus: Gaining strength post partum
Level: Beginner/Moderate/Advanced
This guide is designed for post pregnancy training. To recover in the best possible way you need to train smart and focus on the things that are important after pregnancy, the core and pelvic floor muscles.
If you are consistence with your workouts after pregnancy, you will see that the recover will go faster and your body will thank you later.
Remember - this is not a time for heavy weights or trying to do personal records. This is time for rehab, to give your body strength back!
Get started/Short on time
VACAY series
VACAY GYM: 20 sessions, 3-5 workouts per week. Upper body & lower body split.
VACAY HOME: 20 sessions, 3-5 workouts per week.Upper body & lower body split.
Location: Gym & home
Home edition requires dumbbells (or substitute) and mini bands
Focus: Staying active
Level: Beginner/Moderate
Vacay is the guide for you who want to keep up with your workouts during your vacation without spending tons of time in the gym. The workouts in the program will be time effective. Add rest days as you like in order to make the guide suit you the best.
BEGINNER series
BEGINNER LIGHT: 32 sessions, 3-5 workouts per week
BEGINNER LIGHT machines: 32 workout sessions, 3-5 sessions per week. A program for those who are beginners and prefer to train solely using machines.
BEGINNER: 32 sessions, 3-5 workouts per week
Location: Gym
Both of the guides can be done from home, using dumbbells (or substitute) and mini bands
Focus: Get started, learn technique
Level: Beginner
This is a simplified version of Anna Stålnacke’s program FIRST EDITION. For you who are a beginner but feel ready to take on Anna’s training.
BUSY BUT STRONG
24 sessions
Location: Gym
Focus: Full body workouts/ Build muscle
Level: Moderate
This is a program for you who want to increase strength and build more muscles while working out 1-3 times per week. The program is based on full body workouts. There's no planned rest days in this guide, add in days to make the guide suitable for your own personal schedule.
BUSY BUT TONED
24 sessions
Location: Gym
Focus: Full body workouts/Tone
Level: Moderate
This is a program for you who want to shape and tone your body while working out 2-3 times per week. Guide is based on 24 sessions, ad rest days as you'd like to make it suit you.
FIT EDITION ULTRA QUICK
FIT EDITION ULTRA QUICK: 8 weeks, 3 full body sessions á 20 minutes per week
Location: Gym
Focus: Fat burn
Level: Moderate
Fit edition ultra quick is a guide with focus on tightening your body and maximizing fat burn. The guide is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this guide in order to keep your workouts effective.
Fit on the go
FIT ON THE GO: 8 weeks, 2 full body sessions per week.
Location: home
Focus: Stay active
Level: beginner
Fit on the go is a guide with focus on keeping active even when busy. In this guide you are using mostly rubber band as equipment.
FIT & STRONG series
FIT & STRONG BUSY: 8 weeks, 3 workouts per week.
FIT & STRONG BUSY HOME: 8 weeks, 3 workouts per week.
Location: Gym & Home
Home requires bands and dumbbells (or dumbbell substitution)
Focus: Increase strength, build muscle and tighten up
Level: Moderate
FIT & STRONG is all about building strength, muscle volume and tightening your body at the same time. The program is based on a mix of high and low reps together with super sets, circles and PLYO workouts.
Cardio is included at the end of some workouts + the PLYO sessions.
Become more flexible
Sculpt n' Stretch series
Sculpt n' Stretch: 8 weeks, 5 workouts per week
Sculpt n' Stretch home: 8 weeks, 5 workouts per week
Location: Gym or home
Focus: Strengthen yourself from the inside out. Build a stronger core and shape your body.
Level: All levels
The Pilates programs are created by Jennifer Pettersson. The focus during the programs is on finding muscle engagement and working slowly and controlled with help of Time Under Tension (TUT) sets. 2 Pilates sessions per week and 3 strength training sessions per week. Choose whether you want to exercise at home or at the gym.