This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is
Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue green is perfect✅ A door frame pull-up bar like this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band
The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Merged into Relentless Trainer
All the good stuff from this program has moved into the Ai-Revolution, Relentless Trainer
Smarter coaching closer to you
Relentless Trainer constantly adapt the training sessions based on:
How you feel
Daily readiness, abilities, sleep, limitations, previous workouts.
Where you are
Daily readiness, abilities, sleep, limitations, previous workouts.
What you like
At home, at the gym or at a hotel. Add locations & available equipment..
Time & schedule
Goals, interest, favorite movements, mobility and custom sessions..
Connected apps & devices
Fitness trackers such as Garmin, Apple Health, Strava, Fitbit etc..
Community
Shareable training sessions and a rich inspiring community.
De som köpte detta köpte också
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program?
If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running
The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique
We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Typ: Conditioning
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is
60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck
If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly emphasize core and body-weighted exercises in the accessory section every session.
Symmetry
We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not
This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Typ: Strength
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is
60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect
You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me?
Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck
If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry
We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not
This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Typ: Strength
Gymnastic mobility
Ett program som kommer utveckla dina gymnastiska möjligheter genom att både jobba med styrka och rörlighet.
Programmet tar ca 30 minuter att genomföra. Det är fyra olika rörlighetspass som du kan genomföra 3-4 ggr / v så länge du önskar och får utveckling.
Typ: Mobility
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do.
You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Typ: CrossFit
Du kanske gillar
Turbine
Konditionsprogram för att bygga upp din uthållighet i CrossFit.
Detta program är för dig som vill öka din aeroba och anaeroba kapacitet.
Om du är stark och gymnastisk men känner att +15min AMRAPS eller enkel gruntwork dödar dig så är detta ett program för dig.
Turbine består av 24st pass som du kan kombinera med din övriga styrketräning eller kombinera med andra program som vi erbjuder.
Du kan träna dessa 1-4 ggr/vecka.
Om du kör 4 pass per vecka så är den orienterad såhär.
1 Högintensivt aerobt pass med låg skill.
1 Lågintensivt Steady State pass.
1 Pass med Barbell Cycling.
1 pass Regional/Open Chipper-style.
Typ: Conditioning
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
Typ: Conditioning
Double Unders
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Typ: Conditioning
Dynamo
Ett rent konditionsprogram för CrossFit. Genomtänkta och tuffa pass. Det här är för dig som älskar konditionsträning.
Sexton konditionspass som garanterat kommer förbättra din uthållighet. Du kan köra dessa helt i din egen takt 1-4 ggr / vecka.
Typ: Conditioning
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program?
If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running
The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique
We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!