Workout Plans

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following these workouts and workout plans is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

The CORE workout plan is thought for beginners to advanced. The exercises can be applied at any time regardless of whether you gave birth.

The 12-workout CORE plan proposes an incremental load, therefore divided into three levels. Regardless of your activity level start with level 1. If you have recently had a baby, stay in level 1 for at least 6 weeks while your body recovers. When you feel you can and need more challenging exercises move up to level 2 (note there is no specific timeline when this happens). When you can and want to try more challenging exercises, move to level 3. Feel free to grab whatever exercise you need from any level once you have tried them all.

The Low Intensity Workout Plan consists of 9 different workouts

Workouts 1-3 are at a similar difficulty level, workouts 4-7 are within the same difficulty level, and workouts 8-9 are the most difficult, meant to prepare you for more intense workouts. All workouts are only 14 minutes from start to finish.

The POWER 16 High Intensity Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts.

POWER 16 is a specific exercise system that I put together that only takes16 minutes but gives you a similar feeling as if you finished "an hour of working out in the gym". All workouts can be done at home or at the gym. The equipment you need is a set of dumbbells. I recommend having a heavier set and a lighter set, as well as a mini resistance band, and in some cases, a bench/chair.

The Gym Workout Plan consists of 24 different workouts.

It is a mix of strength and endurance/cardio exercises with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. All exercises take less than an hour from start to finish (with warm-up, exercise of the day and stretching).

The Running Training Plan consists of 8 different workouts and is designed to prepare you for about a 6-mile (10km) run.

The main goal of this workout plan is to create a running plan as simple as possible. The running workouts rotate between "sprint runs" and "endurance runs." All the workouts are rather short and can therefore be lengthened by adding, for example, a couple more sprints (sprint runs) or increasing the distance (endurance runs).