GET LEAN, STAY HEALTHY Hanna Öberg @HANNAOEBERG // #FITOEBERG ABOUT Main goal with the guide: Shred and tone your shape & physique 8 weeks guide 2 weeks split 10 different workouts Including: Weight lifting (have to have access to the gym) Cardio Information: - 5 days workout - 2 days resting - 3 lower body days / 2 upper body days /week (Recommended weekly split: 2-3 days workout. 1 day rest. Repeat!) EVERY DAY GOAL: 10.000 steps /day Explaining Methods: TUT – Time under Tension: For example: Hip Thurst TUT: 1-1-3 MEANING: This is the speed of the movement in the performing exercise. 1 – Thrust up the weights in 1 sec 1 – Hold the weights up and squeeze for 1 sec 3 – Lower phase 3 sec SUPERSET (SS): Working on two different exercises in the same set For example: Biceps DB curls SUPERSET with Over head triceps extensions. (no rest in between). Rest when you have done the full superset. PART 1 Day 1 - Lower Body Quads, Hamstrings & Glutes 1 Lying Leg Curl T-U-T: 1-1-3 4 sets | 12 reps | Rest: 60s 2 Leg Press Duck Stance 3 Barbell Hip Thrusts 4 DB Romanian Deadlift 4 DB Glute Bridges I T-U-T: 2-1-1 4 sets | 20 reps | Rest: 90s T-U-T: 1-2-2 5 sets | 12 reps | Rest: 120s T-U-T: 2-1-1 4 sets | 12 reps SUPERSET II T-U-T: 1-1-2 4 sets | 12 reps | Rest: 90s WEEKS 1-4 PART 1 WEEKS 1-4 Day 1 - Lower Body Quads, Hamstrings & Glutes 5 DB Walking Lunges 3 sets | 10 reps each leg Rest: 90s Uphill power pulse walk (NO HANDS) CARDIO 10 min level 5 5 min level 10 5 min level 15 20 min total PART 1 Day 2 - Upper Body Back, Shoulders, Triceps, Abs 1 Chin up Neutral Grip 2 Seated Cable Rows 3 DB Front Raises 3 DB Upright Rows T-U-T: 1-1-2 5 sets | 8 reps | Rest: 90s I T-U-T: 1-1-3 5 sets | 12 reps | Rest: 60s T-U-T: 1-1-2 4 sets | 12 reps SUPERSET II 4 I T-U-T: 1-1-2 4 sets | 12 reps | Rest: 90s Cable Rope Triceps Extensions T-U-T: 1-1-3 4 sets | 8 reps max SUPERSET 4 II Cable Rope Face Pull T-U-T: 1-1-3 4 sets | 8 reps | Rest: 60s WEEKS 1-4 PART 1 WEEKS 1-4 Day 2 - Upper Body Back, Shoulders, Triceps, Abs 5 DB Lateral Raises T-U-T: 1-1-3 4 sets | 12 reps | Rest: 45s 20 min Sprints CARDIO 30s ON 90s OFF walking 20 min total 3 rounds | 20 reps each exercise ABS CIRCUIT - Plank - Hand to foot - Weighted Knee Crunches - Sive V-Ups Rest: 60s between rounds PART 1 Day 3 - Lower Body Quads, Hamstrings & Glutes 1 Barbell Sumo Deadlift T-U-T: 1-1-4 6 sets | 10 reps | Rest: 120s 2 I DB Alternating Split Squats T-U-T: 3-1-1 5 sets | 10 reps SUPERSET 2 II DB Hell Elevate Goblet Squats Heels on 20kg plate T-U-T: 2-1-1 5 sets | 10 reps | Rest: 120s 3 DB Stiff Legged Deadlift 4 BB-Stance Hip Thrusts 5 T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s T-U-T: 1-1-2 3 sets | 12 reps | Rest: 60s 45* Back Extensions Rounded Back 3 sets | 25 reps | Rest: 60s WEEKS 1-4 PART 1 WEEKS 1-4 Day 3 - Lower Body Quads, Hamstrings & Glutes CARDIO 20 min bicycle Keep pulse up PART 1 Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs Warmup: 10-15 crosstrainer 1 Barbell Deadlifts T-U-T: 1-1-3 5 sets | 10 reps | Rest: 120s 2 Lat Pulldown 3 DB Seated Arnold Press 3 DB Lateral Raises 4 DB Incline Chest Press I T-U-T: 1-0-3 4 sets | 12 reps | Rest: 45s T-U-T: 3-1-1 4 sets | 12 reps SUPERSET II T-U-T: 1-1-2 4 sets | 15 reps | Rest: 90s T-U-T: 3-1-1 4 sets | 12 reps | Rest: 45s WEEKS 1-4 PART 1 WEEKS 1-4 Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs 5 I DB Incline Back Flyes 5 sets | 12 reps SUPERSET 5 II 6 DB Incline Biceps Spider Curls 5 sets | 12 reps | Rest: 45s Abs Superset 4 rounds - Cable crunches 20 reps - Plank 30s Rest: 45s between rounds 20 min Sprints + Walking CARDIO 5 min sprint 20s ON | 10s OFF | 10 rounds 5 min walk (active rest) 5 min spint 20s ON | 10s OFF | 10 rounds 5 min walk (active rest) PART 1 WEEKS 1-4 Day 5 - Lower Body Glute Focused | Warmup: 10-15 min bicycle 1 Hip Thrusts T-U-T: 1-3-1 5 sets | 10 reps | Rest: 60s 2 I High Bar Squats T-U-T: 3-1-1 4 sets | 8 reps SUPERSET 2 II Alternating DB Box Step-ups T-U-T: 1-1-2 4 sets | 12 reps each leg | Rest: 90s 3 Cable Pull Through 4 Cable Kick Backs T-U-T: 3-1-2 4 sets | 15 reps | Rest: 60s T-U-T: 1-1-2 3 sets | 12 reps | Rest: 45s PART 1 WEEKS 1-4 Day 5 - Lower Body Glute Focused 5 Calf Raises Leg Press 3 sets | 15 reps | Rest: 60s Uphill power pulse walk (NO HANDS) CARDIO 10 min level 5 5 min level 10 5 min level 15 20 min total PART 2 Day 1 - Lower Body Hamstrings & Glutes 1 BB Stiff Deadlift T-U-T: 3-1-1 5 sets | 10 reps | Rest: 90s 2 3 4 I Leg Press High & Wide Stance T-U-T: 2-1-1 5 sets | 15 reps | Rest: 60s Barbell Hip Thrust 1 & 1/4 reps T-U-T: 1-1-2 4 sets | 10 reps | Rest: 60s DB Single Leg RDL T-U-T: 2-1-1 4 sets | 12 reps each leg SUPERSET 4 II 45* Back Extensions Rounded Back T-U-T: 2-1-2 4 sets | 12 reps | Rest: 120s WEEKS 5-8 PART 2 WEEKS 5-8 Day 1 - Lower Body Hamstrings & Glutes 5 Smith Machine Kicks T-U-T: 1-1-2 3 sets | 15 reps | Rest: 60s CARDIO Uphill Power Pulse Walk (No Hands) 20 min on level 7-10 PART 2 Day 2 - Upper Body Shoulders, Back, Biceps, Abs Warmup: 10-15 min crosstrainer 1 Barbell Over Head Shoulder Press I T-U-T: 1-1-4 5 sets | 7 reps SUPERSET 1 DB Upright Rows II 2 3 T-U-T: 1-1-2 5 sets | 15 reps | Rest: 120s Barbell Rows Reversed Grip T-U-T: 1-1-3 5 sets | 10 reps | Rest: 60s Narrow Grip Pulldowns T-U-T: 1-1-2 4 sets | 12 reps | Rest: 45s 4 Single Arm DB Rows 4 DB Hammer Curls I T-U-T: 1-1-2 3 sets | 12 reps each arm SUPERSET II T-U-T: 1-1-2 3 sets | 12 reps each arm | Rest: 90s WEEKS 5-8 PART 2 WEEKS 5-8 Day 2 - Upper Body Shoulders, Back, Biceps, Abs 5 DB Back Flyes 3 sets | 15 reps | Rest: 45s 3 rounds | 10 reps each exercise ABS CIRCUIT - Hanging leg lifts - Weighted single leg knee crunches - Russian twist 10 reps each side Rest: 60s between rounds CARDIO 20 min sprints 30s ON | 90s OFF Walking PART 2 Day 3 - Lower Body Quads & Glutes Warmup: 10-15 min bicycle 1 Leg Extensions (Dropset) Drop 3 x 15 reps each | Rest: 90s 2 3 4 I Barbell Hell Elevate Squats T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s Barbell Front Foot Elevaate Split Squats T-U-T: 3-1-1 4 sets | 10 reps | Rest: 60s DB Single Leg Hip Thrust T-U-T: 1-1-3 3 sets | 12 reps each leg SUPERSET 4 II Hyper Reversed Frog Pumps 3 sets | 20 reps | Rest: 60s WEEKS 5-8 PART 2 WEEKS 5-8 Day 3 - Lower Body Quads & Glutes 5 Abdution Machine 4 sets | 15 reps | Rest: 45s CARDIO 20 min bicycle Keep pulse up PART 2 Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs Warmup: 10-15 min crosstrainer 1 Pull ups (Banded if necessary) I T-U-T: 1-1-3 5 sets | 8 reps SUPERSET 1 Cable Rope Rows II 2 3 I T-U-T: 1-1-2 5 sets | 15 reps | Rest: 120s Back Extensions T-U-T: 1-2-2 3 sets | 15 reps | Rest: 45s Standing DB Lateral Raises 1 & 1/4 reps T-U-T: 1-2-2 3 sets | 12 reps SUPERSET 3 II Seated DB Shoulder Press T-U-T: 1-1-2 4 sets | 12 reps | Rest: 90s WEEKS 5-8 PART 2 WEEKS 5-8 Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs Warmup: 10-15 min crosstrainer 4 I Flat DB Chest Press T-U-T: 1-1-2 3 sets | 15 reps SUPERSET 4 II DB Narrow Grip Triceps Press T-U-T: 1-1-2 3 sets | 15 reps | Rest: 90s 3 rounds | 15 reps each exercise ABS CIRCUIT - Crunches - Knee to below crunches - Side plank hip dip Rest: 45s between rounds 20 min Sprints + Walking CARDIO 5 min sprint 20s ON | 10s OFF | 10 rounds 5 min walk (active rest) 5 min spint 20s ON | 10s OFF | 10 rounds 5 min walk (active rest) PART 2 Day 5 - Lower Body Glute focus Warmup: 10-15 min bicycle Snaatch Grip Deadlifts Feet Elevate on 20kg plate 1 T-U-T: 1-1-3 5 sets | 8 reps | Rest: 60s 2 3 I Barbell Good Mornings T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s DB Bulgarian Split Squats T-U-T: 1-2-1 4 sets | 12 reps SUPERSET 3 II 4 DB Frog Pumps T-U-T: 1-2-1 4 sets | 15 reps | Rest: 120s BB-Stance Hip Thrust T-U-T: 1-1-2 4 sets | 15 reps | Rest: 60s WEEKS 5-8 PART 2 WEEKS 5-8 Day 5 - Lower Body Glute focus 5 Standing Calf Weighted Raises 3 sets | 15 reps | Rest: 60s 20 min total CARDIO 5 min jog level 1-3 5min walk (active rest) 5 min jog level 3-5 5 min walk (active rest)