Training and nutritions

Abs and Glutes Video Workout using Bodyweight and chairs (Medium)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym. You will need two chairs to be able to perform this workout

Abs Video Workout with Bodyweight (Hard)

A video workout for your core that can be performed at home as well as in the gym.

Full Body Video Workout with Resistance Bands (Medium)

Bootylicious: Focus on Glutes and Legs

This is a Training Program with heavy leg lifting. Many people are afraid that they will become "big and bulky" if they do the heavy leg lifting. However, IT WILL NOT HAPPEN. You will just get a firm butt and nice legs! The legs are among your largest muscle groups and they can withstand being tormented!

Easy Tabata Program

You only need your body and a stopwatch to run the entire session. Tabata training is based on running an exercise at full speed for 20 seconds; then, you rest for 10 seconds. You then do the same exercise again and repeat this eight times in total.

Full Body For Beginners Part 1

Great stating program when you are new to the gym. You will use a lot of machines to learn the movements. Full body workouts two times per week

Improve your Chins 1

Improve your Chins program for beginners will help you become significantly stronger and better at Pull-Ups in six weeks.

Stronglift 5×5

Stronglift 5 × 5 is in its basic form a simple program to remember. By running heavy exercises that train several parts of the body simultaneously you build muscles with only three exercises per training session. You also train only three times a week so the program is suitable for people with limited amount of training time every week.