Hanna Oberg - Get Fit 2.0 [PDF]

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GET FIT 2.0 – FULL BODY GUIDE HANNA

ÖBERG

GET FIT 2.0 – FULL BODY GUIDE Program:
 Main goal with the guide: Get stronger overall. Stay lean and build muscle mass. 
 8 weeks guide
 2 weeks split
 10 different workouts
 Including: Weight lifting + 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:
 Superset: 2 exercises in 1 set. Complete the first exercise, then move directly over to exercise number two. = 1 set completed. Rest!
 
 TUT – Time under Tension:
 For example: Hip Thurst TUT: 1-3-1
 MEANING: This is the speed of the movement in the performing exercise.
 1 – Thrust up the weights in 1 sec
 3 – Hold the weights up and squeeze for 3 sec
 1 – Lower phase 1 sec


HANNA ÖBERG 1

WEEK 1-4: DAY 1 LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO Warmup: 15 minutes Bicycle / Crosstrainer / Powerwalk

Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

TUT: 1-3-1 Abductor Machine

2 sets & 20 reps

4 sets & 10 reps (heavy) 1 min rest between sets


Pause Hip Thrusters

N/A

4 sets & 8 reps

TUT: 1-3-1
 75s rest between sets


Lying Leg Curl Extensions

N/A

4 sets & 15 reps

1 min rest between sets

Barbell Bottom to Half Stiff Leg Deadlifts

N/A

4 sets & 12 reps

1 min rest between set

DB Frog Pumps

N/A

3 sets & 20 reps

1 min rest between sets

Rope Pause Cable Pull Through

N/A

3 sets & 12 reps

TUT: 1-2-1
 1 min rest between sets


Cardio: Bicycle 20 minutes 10min high intensity (100%) / 10min low intensity (50%) 10min high intensity:
 20s ON / 40s OFF (50%)
 10 rounds total. DONE!
 10 min low intensity (50%)

HANNA ÖBERG 2

WEEK 1-4: DAY 2 UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS Warmup: 10 minutes Use cardio machine: Crosstrainer Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Seated DB Shoulder Presses

2 sets & 15 reps

4 sets & 8 reps (heavy)

1 min rest between sets


Seated DB Lateral Raises (Superset with the exercise below)

N/A

4 sets & 12 reps (heavy)

75s rest between sets


Superset: Incline DB Back Flyes

N/A

4 sets & 12 reps

75s rest between sets

Incline DB Chest Presses (Superset with the exercise below)

N/A

4 sets & 10 reps

75s rest between sets

Superset: Diamond PushN/A ups

4 sets & 10 reps

75s rest between sets

Cable Flyes (Superset with the exercise below)

N/A

4 sets & 12 reps

1 min rest between sets


Superset: Overhead Rope N/A Triceps Extensions

4 sets & 12 reps

1 min rest between sets


Abs Circuit: 4 exercises in 1
 30s ON /Exercise


Upper Knee Crunches
 V-ups
 DB Russian Twists
 Elbow Plank
 3 rounds. 1 min rest between sets

HANNA ÖBERG 3

WEEK 1-4: DAY 3 LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO Warmup: 15 minutes Bicycle /Crosstrainer / Powerwalk

Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

TUT: 1-3-1 1 min rest between sets (for the warmup sets)

Pause Leg Extension Machine

2 sets & 20 reps

4 sets & 10 reps (heavy) 75s rest between sets (for the warmup sets) 


Barbell Sumo Deadlifts

N/A

4 sets & 8 reps (heavy)

TUT: 1-2-1
 75s rest between sets


Leg press – Wide stance

N/A

4 sets & 15 reps

1 min rest between sets

DB Walking Lunges

N/A

3 sets & 20 steps (10 each leg)

75s rest between sets

Knee Banded Glute Bridges – Body Weight

N/A

3 sets & 30 reps

1 min rest between sets

Cardio: Bicycle 20 minutes 10min high intensity (100%) / 10min low intensity (50%) 10min high intensity:
 20s ON / 40s OFF (50%)
 10 rounds total. DONE!
 10 min low intensity (50%)

HANNA ÖBERG 4

WEEK 1-4: DAY 4 UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS Warmup: 10 minutes Use cardio machine: Crosstrainer/Row Machine Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Standing Barbell Rows

2 sets & 15 reps (Use weight plates)

3 sets & 10 reps (heavy)

1 min rest between sets


Lat Pull Down (Superset N/A with the exercise below)

3 sets & 12 reps

75s rest between sets


Superset: Standing Cable Rope Face Pull

N/A

3 sets & 12 reps

75s rest between sets

Half Deadlifts

N/A

3 sets & 10 reps (heavy)

1 min rest between sets


Narrow Seated Cable Rows

N/A

3 sets & 12 reps

1 min rest between sets


Standing DB Biceps Curl N/A

3 sets & 12 reps

1 min rest between sets


Biceps Spider Curls

3 sets & 12 reps

1 min rest between sets


N/A

Abs Circuit: 4 exercises in 1 DB or KETTLEBELL
 30s ON /Exercise Half v-ups into leg extension
 Sit-ups into twists
 DB side sit-ups (30s /side)
 3 rounds. 1 min rest between sets 


HANNA ÖBERG 5

WEEK 1-4: DAY 5 LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO Warmup: 15 minutes Bicycle /Crosstrainer / Powerwalk Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes 1 min rest between sets (for warmup sets)

Sumo Wide Stance Squats

2 sets & 15 reps

Barbell Hip Thrust

N/A

4 sets & 12 reps

1 min rest between set

Barbell Single Leg BStance Hip Thrust

N/A

3 sets & 12 reps per leg

1 min rest between sets

DB Hyperextension *45 degrees

N/A

4 sets & 12 reps

Cable Kick Backs Feet Elevate

N/A

3 sets & 20 reps per leg

Seated DB Calves Raises (superset with the exercise below)

N/A

4 sets & 15 reps

Superset: Standing Single Calf Raises

N/A

4 sets & 15 reps per leg

4 sets & 8 reps 75s rest between sets (working sets)


TUT: 1-2-1 1 min rest between set 1 min rest between sets


 75s rest between sets
 
 75s rest between sets


Cardio: Crosstrainer 20 minutes 1min high intensity (100%) / 1min low intensity (50%) 1min ON (100%) / 1min OFF (50%)
 10 rounds total. DONE!

HANNA ÖBERG 6

7

WEEK 5-8: DAY 1 LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO Warmup: 15 minutes Bicycle /Crosstrainer / Powerwalk

Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Lying Leg Curls

2 sets & 15 reps

4 sets & 15 reps

1 min rest between sets 


DB Stiff Deadlift

N/A

4 sets & 10 reps

1 min rest between set

DB Single Leg Stiff Deadlifts

N/A

3 sets & 12 reps

1 min rest between sets

Barbell Single Leg Hip Thrusts Feet Elevate

N/A

3 sets & 12 reps per leg

1 min rest between set

Reversed Frog Pumps on Bench

N/A

3 sets & 20 reps

1 min rest between sets

Abduction Machine

N/A

4 sets & 15 reps

1 min rest between sets

Cardio: Treadmill Uphill 20 minutes 10min per round


Split: Start at incline level 5 and increase up to level 15
 1 incline level increase /1min
 Repeat: 2 rounds total 


HANNA ÖBERG 8

WEEK 5-8: DAY 2 UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS

Warmup: 10 minutes Use cardio machine: Crosstrainer Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Standing Barbell Shoulder Press

2 sets & 15 reps

4 sets & 10 reps

TUT: 1-1-2
 1min rest between sets


Incline Shoulder Front Raises (Superset with the exercise below)

N/A

4 sets & 12 reps

75s rest between sets


Superset: Standing Lateral Raises

N/A

4 sets & 12 reps

75s rest between sets

Lying DB Chest Press (Superset with the exercise below)

N/A

4 sets & 15 reps

1 min rest between sets


Superset: Bench Dips N/A Weighted or Body weight

4 sets & 15 reps

1 min rest between sets


Wide Grip Cable Face Pull

4 sets & 15 reps

45s rest between sets

N/A

Abs Circuit: 3 exercises in 1
 30s ON /Exercise
 PILATES BALL Hand Standing Crunches 
 V-ups
 Ball Side to Side Russian Twists
 3 rounds. 1 min rest between sets

HANNA ÖBERG 9

WEEK 5-8: DAY 3 LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO

Warmup: 15 minutes Bicycle

Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

TUT: 1-3-1

Pause Knee Banded Squats

1 min rest between sets (for the warmup sets) 2 sets & 15 reps

4 sets & 10 reps 75s rest between sets (for the warmup sets) 


Standing Resistance Band DB Thrusts

N/A

4 sets & 15

1 min rest between sets

Leg Press Duck Stance

N/A

4 sets & 15 reps

1 min rest between sets

Seated Single leg High stance Leg press

N/A

3 sets & 12 per leg

1 min rest between sets

DB 1 1/4 Walking lunges

N/A

3 sets & 20 reps (10 reps each leg

75s rest between set

Cardio: Bicycle 20 minutes Low intensity (50%)


HANNA ÖBERG 10

WEEK 5-8: DAY 4 UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS Warmup: 10 minutes Use cardio machine: Crosstrainer/Row Machine Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Lat Pull Down Narrow Grip

2 sets & 15 reps

4 sets & 10 reps

1 min rest between sets


DB Single Arm Rows

N/A

3 sets & 15 reps

75s rest between sets


Lat Pull Down Reversed Grip (Superset with the exercise below)

N/A

3 sets & 10 reps

75s rest between sets


Superset: DB Biceps Hammer Curls

N/A

3 sets & 10 reps each arm

75s rest between sets

Seated Reversed Grip Rows

N/A

3 sets & 12 reps

1 min rest between sets


Back Extensions

N/A

4 sets & 15 reps

45s rest between sets

Preacher Barbell Curl

N/A

4 sets & 10 reps

1 min rest between sets


Abs Circuit: 4 exercises in 1 30s ON /Exercise Crunch Kicks
 Leg Raises
 Cross Crunches
 Plank Knee to Elbow 3 rounds. 1 min rest between sets 


HANNA ÖBERG 11

WEEK 5-8: DAY 5 LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO Warmup: 15 minutes Bicycle Exercise Name

Warm Up Sets/Reps

Working Sets/Reps

Notes

Cable Kick Backs

2 sets & 15 reps

3 sets & 20 reps per leg

1 min rest between sets

Sumo Deadlifts

N/A

4 sets & 12 reps

1 min rest between set

DB Bulgarian Split Squat

N/A

4 sets & 12 reps per leg

1 min rest between sets

Smith Machine Kneeing Squats

N/A

3 sets & 12 reps per leg

1 min rest between sets

DB Frog Pumps (superset with the exercise below)

N/A

4 sets & 20 reps

TUT: 1-2-1
 75s rest between sets


Superset: Body Weight Knee Banded Glute Bridgess

N/A

4 sets & 20 reps


 75s rest between sets


3 sets & 30 reps Calves presses Leg press machine

N/A

1 set = 10 reps Toes pointed outward
 10 reps Basic stance
 10 reps Toes pointed inward

Cardio: Crosstrainer 20 minutes Low intensity (50%)

HANNA ÖBERG 12


 75s rest between sets


EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine

Miniband Abductor

Pause Hip Thrusters

Lying Leg Curl Extensions

13

EXERCISE LIBRARY: WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts

DB Frog Pumps

Rope Pause Cable Pull Through

HANNA ÖBERG 14

EXERCISE LIBRARY: WEEK 1 DAY 2 Seated DB Shoulder Presses

Seated DB Lateral Raises

Incline DB Back Flyes

Incline DB Chest Presses

15

EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups

Cable Flyes

Overhead Rope Triceps Extensions

16

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches

V-ups

DB Russian Twists

Elbow Plank

17

EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine

Barbell Sumo Deadlifts

Leg press – Wide stance

18

EXERCISE LIBRARY: WEEK 1 DAY 3 DB Walking Lunges

Knee banded Glute Bridges – Body

19

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows

Lat Pull Down

Standing Cable Rope Face Pull

Half Deadlifts

20

EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows

Standing DB Biceps Curl

Biceps Spider Curl

21

EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension

Sit-ups into Twist

DB side sit-ups

22

EXERCISE LIBRARY: WEEK 1 DAY 5 Sumo Wide Stance Squats

Barbell Hip Thrust

Barbell Single leg B-Stance Hip thrust

DB Hyperextension *45 degrees

23

EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate

Seated DB Calves Raises

Standing Single Calf Raises

24

EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls

DB Stiff Deadlift

DB Single Leg Stiff Deadlifts

HANNA ÖBERG 25

EXERCISE LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate

Reversed Frog Pumps on Bench

Abduction Machine

26

EXERCISE LIBRARY: WEEK 2 DAY 2 Standing Barbell Shoulder Press

Incline Shoulder Front Raises

Standing Lateral Raises

Lying DB Chest Press

27

EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight

Wide Grip Cable Face Pull

Hand Standing Crunches

28

EXERCISE LIBRARY: WEEK 2 DAY 2 V-ups

Ball side to side Russian twists

29

EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats

Standing Resistance Band DB Thrusts

Leg Press Duck Stance

30

EXERCISE LIBRARY: WEEK 2 DAY 3 Seated Single Leg High Stance Leg Press

DB 1 1/4 Walking Lunge

31

EXERCISE LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip

DB Single Arm Rows

Lat Pull Down Reversed Grip

DB Biceps Hammer Curls

32

EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows

Back Extensions

Preacher Barbell Curl

33

EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks


Leg Raises


Cross Crunches


Plank Knee to Elbow


34

EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs

Sumo Deadlifts

DB Bulgarian Split Squat

Smith Machine Kneeing Squats

35

EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps

Body Weight Knee Banded Glute Bridges

Calves presses Leg Press Machine

36