full body

8-week training program

get started at the gym

SATS

kickstart included
 workout tracker
Progress can be tracked in several ways and is completely your
preference. It’s a good idea to write down weights and repetitions to track
your progress – this can also help you to keep your motivation up and to
build a good habit.

Below you can plan or track your workouts per week and you can also
add other forms of training, such as walking, running or a group class if
you wish.

We hope you have fun during this journey!

week monday tuesday wednesday thursday friday saturday sunday

week 1

week 2

week 3

week 4

week 5

week 6

week 7

week 8
week 1 | workouts
Focus this week:
You are now about to get to know the fitness floor and the
machines at the gym. Use light weights and focus on good
technique. Aim for 12-15 repetitions and rest 1-2 minutes between
sets. Start the session with a warm-up. For this, do 5 minutes on
the treadmill and then do some dynamic mobility. We use dynamic
mobility so that we can move freely throughout our joints with
control and also to prepare the body for the workout. We focus on
hip openers, t-spine and shoulder mobilizations.

Warm up
5 minutes on treadmill or another cardio machine, like the rowing
machine or a Skierg.
Squat to stand x 6 reps
World’s greatest stretch x 6 reps/side
Glute stretch bench x 6 reps/side
Wall slides x 6 reps

Day 1
1. Leg press 3 set x 12-15 reps
2. Chest press machine 3 set x 12-15 reps
3. Seated cable row 3 set x 12-15 reps
4. Leg extension 3 set x 12-15 reps
5. Mountain climbers 3 x 20 sec

Day 2
1. Air squats @ 3211* 3 set x 12-15 reps
2. Back extensions 3 set x 12-15 reps
3. Lat pulldown 3 set x 12-15 reps
4. Backwards lunges 3 set x 12-15 reps

*@ 3211, tempo, 3 sec down, 2 sec in bottom, 1 sec up,

1 sec at top.
week 2 | workouts
Focus this week:
Well done! You have now passed the first week and will now
recognize both the gym and some machines. We continue with
almost the same movements as last week. Repetition is the key to
learning! If possible, add some more weights from last week.
But first, give yourself a high five for being you, at the gym!

Warm up
5 minutes on treadmill or another cardio machine, like the rowing
machine or a Skierg.
Squat to stand x 6 reps
World’s greatest stretch x 6 reps/side
Glute stretch bench x 6 reps/side
Wall slides x 6 reps

Day 3
1. Leg press 3 set x 12-15 reps
2. Incline push-ups 3 set x 12-15 reps
3. Seated cable row 3 set x 12-15 reps
4. Leg curl 3 set x 12-15 reps
5. Mountain climbers 3 x 30 sec

Day 4
1. Air squats @ 2211* 3 set x 12-15 reps
2. Back extensions 3 set x 12-15 reps
3. Lat pulldown 3 set x 12-15 reps
4. Backwards lunges 3 set x 12-15 reps
5. High plank straight arms 3 set x 30 sec

*@ 2211: tempo, 2 sec down, 2 sec in bottom, 1 sec up,

1 sec at top.
week 3 | workouts
Focus this week:
This week we use dumbbells, or kettlebells, and barbells in the
workout. Training with dumbbells, kettlebells and barbells opens up
for infinite possibilities. Let us help guiding you! If you are uncertain
what weight to use, always start with a lighter weight for the first set.
Increase if possible, so you can do 10-12 repetitions. Rest 1-2
minutes between sets. Focus on good technique on every repetition.

Warm up
5 minutes on treadmill or rowing machine
Squat to stand x 8 reps
World’s greatest stretch x 8 reps/side
Cat/cow x 8 reps/side
Glute bridge x 10-20 reps/side
Around the world x 8 reps

Day 5
1. Goblet squat @ 3211* 3 x 10-12 reps
2. Seated shoulder press 3 x 10-12 reps
3. Single arm dumbbell row 3 x 10-12 reps
4. Weighted backwards lunges 3 x 10-12 reps
5. Side plank 3 x 20-30 sec/side

*@ 3211, tempo, 3 sec down, 2 sec in bottom, 1 sec up,

1 sec at top.

Day 6
1. Hip thrust one leg 3 x 10-12 reps/side
2. Ring row 3 x 10-12 reps
3. Dumbbell step up 3 x 10-12 reps
4. Landmine press 3 x 10-12 reps
5. Russian twist 3 set x 20 sec
week 4 | workouts
Focus this week:
Hopefully you find yourself more comfortable being in the free
weights section now. If you are not, that’s OK! Remember: you
have just as much a right as everybody else to use the free
weights. This week try to increase your weight if possible from last
week. High five for doing weight training with free weights!

Warm up
5 minutes on treadmill or rowing machine
Squat to stand x 8 reps
World’s greatest stretch x 8 reps/side
Cat/cow x 8 reps/side
Glute bridge raised leg x 10-20 reps/side
Around the world x 8 reps

Day 7
1. Goblet squat @ 2211* 3 x 10-12 reps
2. Seated shoulder press 3 x 10-12 reps
3. Single arm dumbbell row 3 x 10-12 reps
4. Weighted backwards lunges 3 x 10-12 reps
5. Dynamic side plank with rotating 3 x 20-30 sec

*@ 2211, tempo, 2 sec down, 2 sec in bottom, 1 sec up,

1 sec at top.

Day 8
1. Single leg KB deadlift 3 x 10-12 reps/side
2. Ring row 3 x 10-12 reps
3. Dumbbell step up 3 x 10-12 reps
4. Landmine press 3 x 10-12 reps
5. 3 Rounds:
Airbike or rowing 10 calories
Burpees + 6 reps
week 5 | workouts
Focus this week:
One month has passed in the blink of an eye and you may now
start to feel different! This week we add a bit more complex
exercises that will require more time to learn, while other exercises
are easier to get started with. It can feel both wobbly and
uncomfortable but over time the movement will feel more
natural. For this week, try to find a weight so you can do 8-10
repetitions. Rest 1-2 minutes between sets. Focus on good
technique on every repetition, always. Enjoy!

Warm up
5 minutes on treadmill or rowing machine
Air squats x 8 reps
World’s greatest stretch x 8 reps/side
Glute bridge raised leg x 8 reps/side
Thoracic rotation x 20 sec

Day 9
1. Thrusters dumbbell @ 31X1* 3 x 8-10 reps
2. Kettlebell swings 3 x 10-15 reps
3. Dumbbell standing shoulder press 3 x 8-10 reps
4. Weighted front lunges 3 x 8-10 reps/side
5. V-ups 3 x 10-15 reps

*@ 31X1, tempo, 2 sec down, 1 sec in bottom, X-plode up,

1 sec at top.

Day 10
1. Hip thrust barbell 3 x 8-10 reps
2. Horizontal row 3 x 8-10 reps
3. Goblet walk lunges 3 x 8-10 reps/side
4. Standing landmine press 3 x 8-10 reps
5. Tabata: 8 x 20/10sec
Hollow rock + Around the world
week 6 | workouts
Focus this week:
Just going to the gym takes courage. Trying a machine for the first
time takes courage. Picking up a dumbbell takes courage. Using
the squat rack takes a lot of courage. Don’t let perfection be the
enemy of the good. Just start, it’s how we all learn!

Warm up
5 minutes on treadmill or rowing machine
Air squats x 8 reps
World’s greatest stretch x 8 reps/side
Glute bridge raised leg x 8 reps/side
Thoracic rotation x 20 sec

Day 11
1. Thrusters dumbbell @ 2 1X1* 3 x 8-10 reps
2. Kettlebell swings 3 x 10-15 reps
3. Dumbbell standing shoulder press 3 x 8-10 reps
4. Weighted front lunges 3 x 8-10 reps/side
5. V-ups 3 x 15-20 reps

*@ 21X1, tempo, 2 sec down, 1 sec in bottom, X-plode up,

1 sec at top.

Day 12
1. Hip thrust barbell 3 x 8-10 reps
2. Horizontal row 3 x 8-10 reps
3. Weighted walking lunges 3 x 8-10 reps/side
4. Standing landmine press 3 x 8-10 reps
week 7 | workouts
Focus this week:
There’s something powerful about picking up a barbell and
learning how to squat and do a deadlift. We will show you how!
Most standard barbells weigh 20 kg, but we also have 5-, 10- and
15 kg barbells. Even an empty barbell can be heavy. Start working
on the technique before slowly start to add weight to the bar.
Congrats! You’re using barbells!

Warm up
5 minutes on treadmill or rowing machine
Squat to stand x 8 reps
World’s greatest stretch x 8 reps/side
Goblet squat (medium-light weight) @ 3331* x 8 reps/side
Single-arm kettlebell deadlift x 8 reps/side

*@ 3331, tempo, 3 sec down, 3 sec in bottom, 3 sec up,

1 sec at top.

Day 13
1. Back squat 3 x 6-8 reps
2. Strict barbell press 3 x 6-8 reps
3. Barbell row 3 x 8-10 reps/side
4. Bulgarian split squat 3 x 8-10 reps/side
5. Pallof press 3 x 10 reps/side

Day 14
1. Deadlift 3 x 6-8 reps
2. Band assisted pullups/pullups 3 x 6-8 reps
3. Dumbbell walking lunges 3 x 8-10 reps/side
4. Push-ups on toes (or inclined) 3 x 8-10 reps
week 8 | workouts
Focus this week:
Final week! Now you have tried machines, dumbbells, kettlebells
and barbells. Hopefully you think these are kind of fun and want to
continue after these weeks. Remember that training is not an
eight-week sprint, it’s a lifetime marathon. We are very proud of
you!

Warm up
5 minutes on treadmill or rowing machine
Squat to stand x 8 reps
World’s greatest stretch x 8 reps/side
Goblet squat (medium-light weight) @ 3331* x 8 reps/side
Single-arm kettlebell deadlift x 8 reps/side

*@ 3331, tempo, 3 sec down, 3 sec in bottom, 3 sec up,

1 sec at top.

Day 15
1. Back squat 3 x 6-8 reps
2. Strict barbell press 3 x 6-8 reps
3. Barbell row 3 x 8-10 reps/side
4. Bulgarian split squat 3 x 8-10 reps/side
5. Pallof press 3 x 10 reps/side

Day 16
1. Deadlift 3 x 6-8 reps
2. Band assisted pullups/pullups 3 x 6-8 reps
3. Dumbbell walking lunges 3 x 8-10 reps/side
4. Push-ups on toes (or inclined) 3 x 8-10 reps