Workout highlights

You get an all-round fit body through a strong combination of strength, endurance, and stability. That's exactly what you'll be working on simultaneously in this workout plan. This way you'll become fitter than ever!

Featured exercises

In this schedule you will find a seriously strong mix of exercises for strength, conditioning, and stability. From well-known exercises to smaller and perhaps unknown exercises. Below you will already see 2 exercises that you will encounter in this workout plan. The rest can be found in the app.

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:

1. Try to perform the exercises to the best of your ability. Technique is more important than weight.

2. 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.

3. 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.