HIIT

High intensity training! Great för muscles growth, cardio and weight loss. Some of the workouts are just based on bodyweight while others are built from dumbbell and barbell exercises.

You can find all of our workouts and training programs in our app Mygreatness Download on App Store or Google Play.

HIIT

4 Weeks of Hell Day 5

Warm up with a soft jog for 5 min and then 10 push ups, squats and crunches. After this you have 2 long super sets with 5 exercises in them each. Prepare the weights for all exercises in the super set before you start. Since you are using alot of space it is good to be at the gym when it is not that crowded.

High Intensity Full Body

Full body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.

Full Body Video Workout with Dumbbells (Medium)

This is a perfect workout to do at home since it is only using dumbbells. You will do all of the exercises without any real break between them so it is a fat burner and a muscle gainer at the same time.

High Intensity Lower Body

Lower body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.

Tabata Workout: 5 exercises

Tabata training is based on running an exercise at full speed for 20 seconds. You then rest for 10 seconds. Do the same exercise again and repeat this eight times in total. Then you switch to the next exercise. Your heart rate will increase and your lungs will really work a lot. Lactic acid will be your best friend.

10 Minute Full Body Video Workout using Bodyweight (Medium)

In this video workout you will follow your online coach through a complete training session, from beginning to end. You will perform the exercises at the same time as your coach and will be receiving instructions via voiceover and as on-screen graphics.

TABATA Full Body Video Workout with Bodyweight

This is a fat burning workout. Do the exrecises with full speed for 20 sec. Then rest 10 sec and then do the exercise again and so on.

15 Minute Full Body Video Workout only Bodyweight (Medium)

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10 Minute Full Body Video Workout only Bodyweight

Premium

Dumbbell Push/Pull 1 Video Workout with chairs (Medium)

Video workout in a push-pull format where you train the front of your upper body together with the back of your legs and glutes in one workout. You will need two chairs and dumbbells to perform this workout. It is great to combine this workout with Dumbbell Push/Pull 2

HIIT Full Body 2 with Dumbbells Video Workout (Medium)

Workout for the entire body with high intensity

4 Weeks of Hell Day 20

High intensity workout that consists of two really long and tough super sets with many exercises in them. Prepare the weights in advance for all the exercises in the super set. It is a good idea to go to the gym when it is not crowded when doing this workout.

4 Weeks of Hell Day 28

Final day! We are going to do a super set with 6 exercises in it. This is crazy much but fun, give it all you have got this final day. You finish the workout on the Cross Trainer for 20 min and try to enjoy this final part. You have done so great these 28 days! Good job!

4 Weeks of Hell Day 13

High intensity day with a superset based on 6 exercises! Do the reps in the superset as fast as you can with no rest between the exercises. You need to prepare the weight for all exercises in the superset in advance. If you can perform all the reps in the superset you just take a short brake and the you start again. In total you should do 4 complete laps as fast as you can

High Intensity Upper Body

Upper body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.