BUT SERIOUSLY...

Short on time or want to keep your body in shape during the holidays? With the Serious Power Sweat program, you can push yourself to the limit with just a 20-minute workout. You don't need any equipment, just your own body. In short, there are no excuses not to train. It's time to sweat!

Workout plan highlights

Don't think that instead of exercising for 20 minutes you might as well do nothing. In 20 minutes, you do so much good for your body. You activate all muscles and give them a signal to stay. Your heart rate goes up, which is a stimulus for your fitness. If you were to do nothing, your resilience would quickly decrease. With 2 sessions of 20 minutes per week, you can significantly slow down this decline. And if you have never exercised before? Then you will even make progress by exercising for 20 minutes twice a week.

Featured exercises

In this schedule you will find a seriously strong mix of exercises for strength, conditioning, and stability. Below you will already see 2 exercises that you will encounter in this schedule. The rest you will find in the app.

Bodyweight squat

De bodyweight squat is echt een alleskunner. Een geweldige oefening om thuis te doen, als warming up, of gewoon tot (bijna) spierfalen in je werkset. Een schema zonder squat-variant kun je niet serieus nemen.

1Keep your back straight throughout the exercise and squat as deep as you can.
2Stand approximately with your feet shoulder-width apart and your toes pointing slightly outward. If you don't like this, you can experiment with a wider or narrower foot position.
3Your feet are always completely on the floor (from heel to toe).

Leg raise

De ideale core oefening voor thuis en in de gym. Probeer je benen zo dicht mogelijk richting de vloer te brengen, zonder dat je onderrug van de grond komt. Een geweldige oefening voor je core als je deze voorwaarde in acht neemt.

1Push your lower back firmly against the floor.
2Lower your legs to the lowest position in which your lower back still has contact with the floor.

Basic principles of your workout plan: fitness

Your body won't change until you seriously challenge it. This workout schedule certainly does that, but only if you commit to it. All you need to do is commit to the following three things:

Try to perform the exercises to the best of your ability. Technique is more important than weight.
Unless another weight is indicated, choose a weight that allows you to finish the number of repetitions prescribed. Moreover, make sure you can do every final repetition safely on your own. Does it say 10 reps and you find that you can only do 8, or go as high as 12? Then do 8 or 12 reps and adjust the weight for the next set. This sounds trickier than it is. You’ll have found the right weight after a few tries and after that, the app will remember it for you.
Keep challenging your body! During training weeks, try to put a little more weight on the bar and try to reach the number of indicated meters or calories faster.

Just to eliminate any doubt; when doing exercises with your own body weight, just do the number of reps indicated. Do you see 'max reps'? Then that literally means as many reps as you can do.

How serious are you really?

Let's be serious. Feeling super fit also requires adequate sleep and a strong nutrition plan. Although there is no best ‘diet’ for everyone, the basics are usually the same:

Create a small calorie surplus (5-10% above maintenance) if you want to gain weight, or a small calorie deficit (5-10% below maintenance) if you want to lose weight. Maintenance means the number of calories at which your weight remains stable. 10% can be seen as 10% more or less on your plate, if your weight is stable at the moment.
Try to consume about 1.2-1.6 grams of protein per kilogram of body weight per day. This will make you feel satiated and will make your muscles happy.
Focus on natural nutrients rich in vitamins, minerals and fibre.
We know this is a toughie but, avoid high-calorie, ultra-processed foods whenever you can. These include candy, cookies, savoury snacks, chips, pizza, chocolate, pastries, sweet dairy drinks, sodas, and sweet breakfast cereals.
Drink plenty of water, black and green tea and reduce your coffee intake.
Make sure that you are able to stick to your diet!

For specific questions, or to create a personal nutrition plan, we always recommend that you contact a qualified (sports) dietitian. Never change your entire nutrition plan by yourself. Seriously.

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