Hanna Oberg - Get Lean Stay Healthy PDF

Preview

Summary

- notes...

Description

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

Lying Leg Curl

1

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

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

4

II

DB Glute Bridges 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

T-U-T: 1-1-2 5 sets | 8 reps | Rest: 90s

T-U-T: 1-1-3 5 sets | 12 reps | Rest: 60s

I

T-U-T: 1-1-2 4 sets | 12 reps

SUPERSET

3

DB Upright Rows

4

Cable Rope Triceps Extensions

II

I

T-U-T: 1-1-2 4 sets | 12 reps | Rest: 90s

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

2

DB Alternating Split Squats

T-U-T: 1-1-4 6 sets | 10 reps | Rest: 120s

I

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

45* Back Extensions Rounded Back

T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s

T-U-T: 1-1-2 3 sets | 12 reps | Rest: 60s

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

Barbell Deadlifts

1

T-U-T: 1-1-3 5 sets | 10 reps | Rest: 120s

2

Lat Pulldown

3

DB Seated Arnold 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

3

DB Lateral Raises

4

DB Incline Chest Press

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

DB Incline Biceps Spider Curls 5 sets | 12 reps | Rest: 45s

Abs Superset

6

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

Hip Thrusts

1

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

Alternating DB Box Step-ups

3

Cable Pull Through

4

Cable Kick Backs

II

T-U-T: 1-1-2 4 sets | 12 reps each leg | Rest: 90s

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

BB Stiff Deadlift

1

T-U-T: 3-1-1 5 sets | 10 reps | Rest: 90s

2

Leg Press High & Wide Stance

3

Barbell Hip Thrust 1 & 1/4 reps

4

DB Single Leg RDL

T-U-T: 2-1-1 5 sets | 15 reps | Rest: 60s

I

T-U-T: 1-1-2 4 sets | 10 reps | Rest: 60s

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

Barbell Over Head Shoulder Press

1

T-U-T: 1-1-4

I

5 sets | 7 reps

SUPERSET DB Upright Rows

1

T-U-T: 1-1-2

II

5 sets | 15 reps | Rest: 120s

2

Barbell Rows Reversed Grip

3

Narrow Grip Pulldowns

4

Single Arm DB Rows

T-U-T: 1-1-3 5 sets | 10 reps | Rest: 60s

I

T-U-T: 1-1-2 4 sets | 12 reps | Rest: 45s

T-U-T: 1-1-2 3 sets | 12 reps each arm

SUPERSET

4

II

DB Hammer Curls 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

Barbell Hell Elevate Squats

2

T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s

3 4

I

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

Pull ups (Banded if necessary)

1

T-U-T: 1-1-3

I

5 sets | 8 reps

SUPERSET Cable Rope Rows

1

T-U-T: 1-1-2

II

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

3

I

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

Barbell Good Mornings

3

DB Bulgarian Split Squats

I

T-U-T: 3-1-1 4 sets | 12 reps | Rest: 60s

T-U-T: 1-2-1 4 sets | 12 reps

SUPERSET

3

DB Frog Pumps

4

BB-Stance Hip Thrust

II

T-U-T: 1-2-1 4 sets | 15 reps | Rest: 120s

T-U-T: 1-1-2 4 sets | 15 reps | Rest: 60s

WEEKS 5-8

WEEKS 5-8

PART 2 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)...