WOOOOOOHOOOOOOOOOOOOOO, [ds_firstname]. You have made it!

You have finished the 12 week program. That’s fantastic! Congratulations. Now it’s time for you to move on and make even more progress. This is why we want to teach you how to draw up your own plans. It’s really easy, and it makes for a lot of fun to mix the different exercises.

Here we go:

For each week we recommend that you train 4-5 days. If you’re struggled for time, then 2 or 3 days would also be okay, but 4 -5 days is obviously going to yield quicker results. If you are satisfied with your weight, it’s possible to maintain your weight with 3 training days per week.

The 4 training days should be filled this way:

2 body weight circuits (1 intermediate workout and 1 advanced workout)
Click here to get to the video archive.

1 light cardio training around 45 minutes 

Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too

high-tech, then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.

Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking

Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):

15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes

1 interval training around 30 minutes

Note: you can do interval training by taking part in any type of aerobic exercise: running, cycling, swimming, sport, etc. The easiest way to measure intensity is to figure out your heart rate, but it is okay to guesstimate in the beginning to get a rough idea of how hard you’re going to need to work! Try to get a feeling for your maximum intensity levels, and try to stick to the intensity levels that we recommend. We know that it’s impossible to hit the percentages and targets exactly like we present them, but try to move faster when we suggest moving faster, and slow down when we suggest it etc.

The most important thing about interval training is that your body doesn’t get used to it. It’s always a new challenge for your body to adapt to new intensity levels, and this means that you burn more calories as a result. If you don’t like this particular style of training: Stick with the “Light Cardio Training” which you already know.

Interval workout: 30 min
5 minute warm up 30% max intensity
10 minutes at 60% max intensity
2 minutes at 80% max intensity
8 minutes at 60% max intensity
5 minutes at 85% max intensity
5 minute cool down 20% max intensity

The optional training day should be filled with:
1 light cardio training (45 minutes)
OR
1 beginner body circuit (#1- #4)

Please switch between the circuits and the cardio training each week, in order to work on your cardiovascular fitness, and also your strength levels.

Make sure that:

– you rest a minimum of 2 days per week
– you never do more than 2 body weight circuits in a row
– you never do more than 1 cardio training session in a ro
– you never train more than 3 days in a row without a rest day

That’s it! Good luck with your own programs, and have a blast!