Our guides

8 weeks, 5-6 workouts per week 

Gym equipment

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.

 

 

8 weeks, 5-6 workouts per week 

Gym equipment 

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.

 

8 weeks, 5-6 workouts per week 

Gym equipment 

Focus: Increase strength & build muscle volume

Level: Advanced

The program is tough and focused on compound movements. Based on a mix between high and low reps. No cardio included. 

24 sessions

Gym equipment 

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. 

8 weeks, 4-5 workouts per week 

Gym equipment/Home edition: 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.

 

8 weeks, 5 workouts per week 

Gym equipment 

Focus: Increase strength & build muscle

Level: Moderate/advanced

The goal with this program is to grow muscles, your self-esteem and self-belief in the gym. I want you to challenge yourself with weights and give that little extra because you ARE stronger than you think!

The program's split is push/pull/legs with some variations, this allows you to train every muscle group every week but we'll have an extra focus on our legs and glutes. 

 

8 weeks, 5 workouts per week 

Gym equipment 

Focus: Build lean muscle

Level: Moderate/advanced

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

5 weeks, 2-5 workouts per week 

Gym equipment 

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.

8 weeks, 4-6 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution)

Focus: Fat burn

Level: Moderate/Advanced

Fit edition is a program with focus on tightening your body and maximizing fat burn. The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

 

8 weeks, 5 workouts per week 

Gym equipment 

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. 

 

8 weeks, 5 workouts per week 

Gym equipment 

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. 

8 weeks, 4-5 workouts per week 

Gym equipment/Home edition: 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.

 

24 sessions

Gym equipment 

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.

 

Part 1: 24 weeks, Part 2: 8 weeks. Up to 5 workouts per week.

Gym equipment 

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.

 

8 weeks, 5 workouts per week 

Gym equipment 

Focus: Build lean muscle

Level: Moderate/advanced

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

16 weeks, 4 workouts per week 

Gym equipment 

Focus: Body recomposition

Level: Moderate/Advanced

A 16 week long guide 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.

 

8 weeks, 4 workouts per week

Gym equipment 

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. 

8 weeks, 5-6 workouts per week 

Gym equipment

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.

 

 

8 weeks, 5-6 workouts per week 

Gym equipment 

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.

 

8 weeks, 5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution)

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. 

 

8 weeks, 5-6 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) 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. 

8 weeks, 5 workouts per week 

Gym equipment

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. 

8 weeks, 5-6 workouts per week 

Gym equipment 

Focus: Increase strength & build muscle volume

Level: Advanced

The program is tough and focused on compound movements. Based on a mix between high and low reps. No cardio included. 

8 weeks, 5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) and bands

Focus: Booty building

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.

 

Part 1: 24 weeks, Part 2: 8 weeks. Up to 5 workouts per week.

Gym equipment 

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.

 

8 weeks, 4-5 workouts per week 

Gym equipment/Home edition: 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.

 

8 weeks, 5 workouts per week 

Gym equipment 

Focus: Increase strength & build muscle

Level: Moderate/advanced

The goal with this program is to grow muscles, your self-esteem and self-belief in the gym. I want you to challenge yourself with weights and give that little extra because you ARE stronger than you think!

The program's split is push/pull/legs with some variations, this allows you to train every muscle group every week but we'll have an extra focus on our legs and glutes. 

 

8 weeks, 5 workouts per week 

Gym equipment 

Focus: Build lean muscle

Level: Moderate/advanced

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

5 weeks, 2-5 workouts per week 

Gym equipment 

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.

8 weeks, 5 workouts per week 

Gym equipment 

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. 

8 weeks, 5 workouts per week

Gym equipment 

Focus: Full body workouts/ Build muscle

Level: Moderate/Advanced

A guide created by our coach Matilda, combining gym workouts with crossfit. High intensity workouts getting you to your next level!

8 weeks, 5-6 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) 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. 

8 weeks, 5 workouts per week 

Gym equipment

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. 

8 weeks, 5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution)

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. 

 

8 weeks, 5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) and bands

Focus: Booty building

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.

 

20 sessions, 3-5 workouts per week 

Home equipment, dumbbells (or substitution) 

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.

 

8 weeks, 4 workouts per week 

Home equipment dumbbells (or substitution) 

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. 

8 weeks, 5 workouts per week 

Home equipment requires dumbbells (or substitution) 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.

 

8 weeks, 5-6 workouts per week 

Home equipment dumbbells (or substitution) 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. 

 

8 weeks, 5 workouts per week 

Home equipment requires dumbbells (or substitution) 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. 

 

8 weeks, 5-6 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) 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. 

 

8 weeks, 5 workouts per week 

Home equipment requires dumbbells (or substitution) 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. 

 

8 weeks, 4 workouts per week

Home equipment, dumbbells (or substitution)

Focus: Shape up

Level: Moderate

This guide is perfect when working out at home suits you. The guide is created by our coach Anno who specializes in home workouts. 

32 sessions, 1-5 workouts per week 

Home equipment requires dumbbells (or substitution) and bands

Focus: Upper & Lower body split, 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. 

8 weeks, 5-6 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) and mini bands

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!

 

20 sessions, 3-5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) 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.

32 sessions, 3-5 workouts per week 

Gym equipment / Home edition requires dumbbells (or substitution) 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. 

 

24 sessions

Gym equipment 

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. 

24 sessions

Gym equipment 

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.