WORKOUT PROGRAM

I started training with Joanna 2-3 times a week. As an addition to that she gave me this routine to follow when im working out by myself.

This is the workout program Joanna gave me. The workout consist of a 10 minute warmup and 12 different exercises to do while at the gym. The workout should take around an hour and a half in a good tempo. 

WORKOUT PROGRAM 

Warm up 

1.) Rowing for 5 minutes in level 6 (2,3 meters per. minute)

2.) Running for 5 minutes on the treadmill

Start:

30 seconds to 1 minute in level 6

1 minut in level 7,5 to 8,5

2,5 to 3 minutes in level 10  

Or

Biking, boxjumping or jump rope etc. for 10 minutes (most important is that you do 10 minutes of warm up to get your muscles warmed up)

Singular exercises 

• Squats with weight rod (10 repeats x 3 sets) 
• Lunges with a XX kilo kettlebell in each hand. (10 repeats x 3 sets) (OBS! 10 repeats on each leg = 1 set) 
• Hip Thruster with weight rod (10 repeats x 3 sets)
• Kabels (10 repeats x 3 sets) 
• Push ups (10 repeats x 3 sets)
• Push press with a XX kilo kettlebell above the head (10 repeats x 3 sets)
• Pull ups with elastic safety
• Twisted stomach
• Russian twist XX kg
• Straight stomach/ ribs (10 repeats x 3 sets)
• GHD bench lower back (10 repeats x 3 sets with 5 kilo weight ball with the head turning down) 
• Pilates with air ball between the legs 

Always remember to stretch out your muscles after a hard workout!