Part 1

First 2 weeks

The 12-week program consists of 6 two-week cycles.

The program is consistently structured, you can start as a beginner, the exercises are progressively more intense and build on each other every two weeks, but you can vary them as well as the duration of the cycles.

If you want to do a shorter and more intense program (4 weeks), start the program with "Part 3" and then continue weekly with the following.

Get the best results with 2-4 workouts a week (i.e.: Mon-Tue-Thu-Fri, or Mon-Wed-Fri, or Tue-Thu etc.)

Do 3-5 rounds of each workout as a circuit workout!


Warm-up

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