My Strength Programs
This program is for those who have never lifted weights and want to get started.
Each week consists of:
Three different "follow-along" full-body workouts ranging from 25 to 35 minutes, warm-up and cool-down.
Develop strength, stability, and body awareness, and get familiar with different lifts that will set you up to continue with other programs and workouts in the app.
Floor and wall space
Three sets of dumbbells (or adjustable ones)
- Lightweight ( 2 - 4kg/ 4 - 8lb )
- Mediumweight (4 - 6kg/ 8 -13lb)
- Heavyweight - optional - (8 -10kg/ 16 - 22lb)
A bench / stable chair or box
A long light resistance band
A mini-band medium/hard resistance.
Each week consists of 5 different 30 min workouts and 2 full rest days; you will also find a few different warm-ups, and every workout comes with a cool-down routine.
Day 3 - Yoga/Active Recovery
Day 4 - Full Body
Day 5 - Core and something else
Day 6 and 7 - Rest
Floor and wall space
Four sets of dumbbells (or adjustable ones)
- Extra light (For mobility work - I used 2kg)
- Lightweight (I used 4kg)
- Mediumweight (I used 8kg)
- Heavy (I used 10-12kg)
Kettlebell medium/heavyweight (I used 8 and 12kg)
Resistance band medium/hard
A bench or a stable chair or box
For the yoga classes:
- Two yoga blocks
- Foam roller
- Dowel
Each workout includes a weight training session with 6 lifting exercises and a 5-min HIIT finisher.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Active Rest
Day 4 - Push and Pull
Day 5 - Squat and Hinge
Day 6 - Arms and Core
Day 7 - Full Rest
Floor and wall space
Pull-up Bar
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lb)
- Mediumweight (I used 8kg/17lb)
- Heavy (I used 10kg/22lb)
- Extra Heavy (I used 12,5kg and 15kg/27lb-33lb)
Kettlebell medium/heavyweight (I used 8kg/17lb and 16kg/34lb)
Barbell (optional)
Jump rope
A miniband medium/hard
A long resistance band medium/hard
A bench or something stable to lay on top of
A box or something stable to jump onto
Foam roller
Two yoga blocks or parallettes
Extra padding for hip thrusts
This program will help you increase your strength and endurance through resistance training and aerobic work.
The intention is to lift HEAVY.
Each week consists of 4 different workouts with 6 exercises done for 4 rounds. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body
List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)
- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups
Same as in 4-Week Stronger, the intention here is to lift HEAVY and move as fast as you can (to increase your heart rate), keeping good form the whole time, then rest for 2 minutes before you move into the next round.
Each week consists of 4 different workouts with a slightly different setup from week to week. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body
Week 1 consists of a 5-Min EMOM and a 5-exercise circuit for 4 rounds.
Week 2 consists of a 5-exercise circuit for 4 rounds followed by a 5-Min TABATA.
Week 3 consists of a 5-Min EMOM and a 5-exercise circuit for 4 rounds.
Week 4 consists of a 6-exercise circuit for 4 rounds.
List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups and hip thrusts)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (around 4kg/8lbs)
- Mediumweight (around 8kg/15lbs to 10kg/20lbs)
- Heavy (around 10kg/20lbs to 12,5kg/30lbs)
- Extra Heavy (around 15kg/30lbs to 20kg /45lbs )
Kettlebell (Iaround12kg/25lbs to 16kg/35lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups
Contact Me
Hot Yoga Uppsala
Tunagatan 28, 75335 Uppsala, Sweden