All training programs are organised on this page.

If you have never worked out start with the program for beginners. Do it for 3-4-6 weeks, until it gets easy for you. After that, continue with level 2 of the 90 day challenge and keep going forward. Keep trying every other day and you will become stronger.

If you have at least 6 months experience working out, you can train with level 3 of the training programs below or with level 3 of the 90 day program.

Always warm up before and stretch after a workout!

The idea of different workouts levels is to give you the opportunity to train depending on your own fitness level and to progress gradually. Compete only with yourself!

Year 2015

Week 37Week 36Week 35Week 34Week 33Week 32Week 31Week 30Week 29Week 28Week 27Week 26Week 25Week 24Week 23Week 22Week 21Week 20Week 19Week 18Week 17Week 16Week 15Week 14Week 13Week 12Week 11Week 10Week 9Week 8Week 7Week 6Week 5Week 4Week 3Week 2

Programs up to 2015 year

Healthy and happy