Gym Program 1: Whole body

General Instructions

- Do a 5-10 minute warm-up before the workout. You can use a cross trainer, stationary bike etc. Don't forget to do some dynamic stretches.
- Do three sets for each movement, 10-15 reps.
- Rest 60 - 120 s between sets.
- Remember to do a cool down after the workout.

Leg Press

Place your feet on the platform. Press the weight up by straightening the legs. Don’t overstretch your legs. Return slowly down. Keep your knees and toes in line throughout the exercise.

3 x 12

Lat pulldown

Grab the bar with hands beyond shoulder width apart. Pull the bar down to the top of your chest while moving your shoulders back and squeezing your shoulder blades together. You can lean back slightly, keeping your back and neck straight while pulling the bar down. Slowly return to the starting position.

3 x 12

lat pulldown gym

Kettlebell Swing

Grab the kettlebell with both hands. Squat down and swing the kettlebell between your legs. Return to the start position and bring the kettlebell to the front. Keep your body in control. Try to make the movement from the lower body, don’t lift the kettlebell with arms.

3 x 12

kettlebell swing gym

Seated overhead press

Sit down in good posture, handles on shoulder level. Press the weight up and return slowly to the starting position.

3 x 12

gym overhead press

Dumbbell fly

Lift the dumbbells with your arms straight up so that your palms are facing each other. Calmly lower to the side, chest level, arms slightly bent. Bring your arms back up to the starting position with control.

3 x 10

gym dumbbell fly chest

Abdominal crunch with bosu-ball

Lay on the bosu-ball, legs bent, feet on the floor. Put your hands lightly behind your head and elbows on the sides. Lift your upper body and slowly return to the starting position.

3 x 15

bous ball gym abs