10 veckor


Ett personligt träningsprogram för att komma igång med motion och känna mig pigg och fräsch i USA. Kanske även nån annan som kan ta nytta av. =)

Number of weeks: 10

Start date: You decide when to start the program.

vMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Walk
60 min

Weight training
15 min
Rygg, mage & armar.

Walk
60 min

Running - Slow
15 min
5 min gång 1 min löpn 5 min gång 1 min löpn 3 min gång

Walk
60 min

Weight training
15 min
Rygg, mage & armar.


225 min
2Speedjump
10 min

Cycling
20 min

Weight training
20 min
Rygg, mage & armar.

Crosstrainer
10 min

Cycling
20 min

Weight training
20 min
Rygg, mage & armar.


100 min
3Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Weight training
20 min
Rygg, mage & armar.

Cycling
20 min

Weight training
25 min
Rygg, mage & armar.

Walk
90 min


235 min
4Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Weight training
25 min
Rygg, mage & armar.

Cycling
20 min

Weight training
20 min
Rygg, mage & armar.

Walk
80 min


225 min
5Weight training
15 min
Rygg, mage & armar.

Walk
70 min

Weight training
15 min
Rygg, mage & armar.

Weight training
20 min
Rygg, mage & armar.

Cycling
20 min

Walk
90 min


230 min
6Cycling
20 min

Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Weight training
15 min
Rygg, mage & armar.

Walk
60 min

Weight training
30 min
Rygg, mage & armar.


205 min
7Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Walk
60 min

Weight training
25 min
Rygg, mage & armar.

Running - Slow
22 min
3 min gång 14 min löpn 5 min gång

Walk
60 min


247 min
8Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Running - Slow
24 min
3 min gång 16 min löpn 5 min gång

Walk
60 min


244 min
9Weight training
20 min
Rygg, mage & armar.

Walk
60 min

Weight training
20 min
Rygg, mage & armar.

Walk
70 min

Weight training
20 min
Rygg, mage & armar.

Walk
60 min


250 min
10Weight training
30 min
Rygg, mage & armar.

Walk
80 min

Weight training
30 min
Rygg, mage & armar.

Cycling
30 min

Walk
60 min


230 min
vMondayTuesdayWednesdayThursdayFridaySaturdaySunday