GET FIT 2.
0 – FULL BODY GUIDE
HANNA ÖBERG
GET FIT 2.0 – FULL BODY GUIDE
Program:
Main goal with the guide: Get stronger
overall. Stay lean and build muscle
mass.
8 weeks guide
2 weeks split
10 different workouts
Including: Weight lifting + cardio
Information:
- 5 days workout
- 2 days resting
- 3 lower body days & 2 upper body
days/week
(Recommended weekly split: 2-3 days
workout.1 day rest. Repeat!)
EVERY DAY GOAL: 10.000 steps/day
Explaining:
Superset: 2 exercises in 1 set. Com-
plete the first exercise, then move di-
rectly over to exercise number two. = 1
set completed. Rest!
TUT – Time under Tension:
For example: Hip Thurst TUT: 1-3-1
MEANING: This is the speed of the
movement in the performing exercise.
1 – Thrust up the weights in 1 sec
3 – Hold the weights up and squeeze
for 3 sec
1 – Lower phase 1 sec
HANNA ÖBERG
1
WEEK 1-4: DAY 1
LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO
Warmup: 15 minutes
Bicycle / Crosstrainer / Powerwalk
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
TUT: 1-3-1
Abductor Machine 2 sets & 20 reps 4 sets & 10 reps (heavy)
1 min rest between sets
TUT: 1-3-1
Pause Hip Thrusters N/A 4 sets & 8 reps
75s rest between sets
Lying Leg Curl
N/A 4 sets & 15 reps 1 min rest between sets
Extensions
Barbell Bottom to Half
N/A 4 sets & 12 reps 1 min rest between set
Stiff Leg Deadlifts
DB Frog Pumps N/A 3 sets & 20 reps 1 min rest between sets
Rope Pause Cable Pull TUT: 1-2-1
N/A 3 sets & 12 reps
Through 1 min rest between sets
Cardio: Bicycle 20 minutes
10min high intensity (100%) / 10min low intensity (50%)
10min high intensity:
20s ON / 40s OFF (50%)
10 rounds total. DONE!
10 min low intensity (50%)
HANNA ÖBERG
2
WEEK 1-4: DAY 2
UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS
Warmup: 10 minutes
Use cardio machine: Crosstrainer
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
Seated DB Shoulder
2 sets & 15 reps 4 sets & 8 reps (heavy) 1 min rest between sets
Presses
Seated DB Lateral Raises
(Superset with the N/A 4 sets & 12 reps (heavy) 75s rest between sets
exercise below)
Superset: Incline DB
N/A 4 sets & 12 reps 75s rest between sets
Back Flyes
Incline DB Chest Presses
(Superset with the N/A 4 sets & 10 reps 75s rest between sets
exercise below)
Superset: Diamond Push-
N/A 4 sets & 10 reps 75s rest between sets
ups
Cable Flyes (Superset
N/A 4 sets & 12 reps 1 min rest between sets
with the exercise below)
Superset: Overhead Rope
N/A 4 sets & 12 reps 1 min rest between sets
Triceps Extensions
Abs Circuit: 4 exercises in 1
30s ON /Exercise
Upper Knee Crunches
V-ups
DB Russian Twists
Elbow Plank
3 rounds. 1 min rest between sets
HANNA ÖBERG
3
WEEK 1-4: DAY 3
LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO
Warmup: 15 minutes
Bicycle /Crosstrainer / Powerwalk
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
TUT: 1-3-1
1 min rest between sets
(for the warmup sets)
Pause Leg Extension
2 sets & 20 reps 4 sets & 10 reps (heavy)
Machine 75s rest between sets
(for the warmup sets)
TUT: 1-2-1
Barbell Sumo Deadlifts N/A 4 sets & 8 reps (heavy)
75s rest between sets
Leg press – Wide stance N/A 4 sets & 15 reps 1 min rest between sets
3 sets & 20 steps (10
DB Walking Lunges N/A 75s rest between sets
each leg)
Knee Banded Glute
N/A 3 sets & 30 reps 1 min rest between sets
Bridges – Body Weight
Cardio: Bicycle 20 minutes
10min high intensity (100%) / 10min low intensity (50%)
10min high intensity:
20s ON / 40s OFF (50%)
10 rounds total. DONE!
10 min low intensity (50%)
HANNA ÖBERG
4
WEEK 1-4: DAY 4
UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS
Warmup: 10 minutes
Use cardio machine: Crosstrainer/Row Machine
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
2 sets & 15 reps (Use
Standing Barbell Rows 3 sets & 10 reps (heavy) 1 min rest between sets
weight plates)
Lat Pull Down (Superset
N/A 3 sets & 12 reps 75s rest between sets
with the exercise below)
Superset: Standing
N/A 3 sets & 12 reps 75s rest between sets
Cable Rope Face Pull
Half Deadlifts N/A 3 sets & 10 reps (heavy) 1 min rest between sets
Narrow Seated Cable
N/A 3 sets & 12 reps 1 min rest between sets
Rows
Standing DB Biceps Curl N/A 3 sets & 12 reps 1 min rest between sets
Biceps Spider Curls N/A 3 sets & 12 reps 1 min rest between sets
Abs Circuit: 4 exercises in 1
DB or KETTLEBELL
30s ON /Exercise
Half v-ups into leg extension
Sit-ups into twists
DB side sit-ups (30s /side)
3 rounds. 1 min rest between sets
HANNA ÖBERG
5
WEEK 1-4: DAY 5
LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO
Warmup: 15 minutes
Bicycle /Crosstrainer / Powerwalk
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
1 min rest between sets
(for warmup sets)
Sumo Wide Stance
2 sets & 15 reps 4 sets & 8 reps
Squats 75s rest between sets
(working sets)
Barbell Hip Thrust N/A 4 sets & 12 reps 1 min rest between set
Barbell Single Leg B-
N/A 3 sets & 12 reps per leg 1 min rest between sets
Stance Hip Thrust
DB Hyperextension *45 TUT: 1-2-1
N/A 4 sets & 12 reps
degrees 1 min rest between set
Cable Kick Backs Feet
N/A 3 sets & 20 reps per leg 1 min rest between sets
Elevate
Seated DB Calves
Raises (superset with N/A 4 sets & 15 reps
75s rest between sets
the exercise below)
Superset: Standing
N/A 4 sets & 15 reps per leg
Single Calf Raises 75s rest between sets
Cardio: Crosstrainer 20 minutes
1min high intensity (100%) / 1min low intensity (50%)
1min ON (100%) / 1min OFF (50%)
10 rounds total. DONE!
HANNA ÖBERG
6
7
WEEK 5-8: DAY 1
LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO
Warmup: 15 minutes
Bicycle /Crosstrainer / Powerwalk
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
Lying Leg Curls 2 sets & 15 reps 4 sets & 15 reps 1 min rest between sets
DB Stiff Deadlift N/A 4 sets & 10 reps 1 min rest between set
DB Single Leg Stiff
N/A 3 sets & 12 reps 1 min rest between sets
Deadlifts
Barbell Single Leg Hip
N/A 3 sets & 12 reps per leg 1 min rest between set
Thrusts Feet Elevate
Reversed Frog Pumps
N/A 3 sets & 20 reps 1 min rest between sets
on Bench
Abduction Machine N/A 4 sets & 15 reps 1 min rest between sets
Cardio: Treadmill Uphill 20 minutes
10min per round
Split: Start at incline level 5 and increase up to level 15
1 incline level increase /1min
Repeat: 2 rounds total
HANNA ÖBERG
8
WEEK 5-8: DAY 2
UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS
Warmup: 10 minutes
Use cardio machine: Crosstrainer
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
Standing Barbell TUT: 1-1-2
2 sets & 15 reps 4 sets & 10 reps
Shoulder Press 1min rest between sets
Incline Shoulder Front
Raises (Superset with N/A 4 sets & 12 reps 75s rest between sets
the exercise below)
Superset: Standing
N/A 4 sets & 12 reps 75s rest between sets
Lateral Raises
Lying DB Chest Press
(Superset with the N/A 4 sets & 15 reps 1 min rest between sets
exercise below)
Superset: Bench Dips
N/A 4 sets & 15 reps 1 min rest between sets
Weighted or Body weight
Wide Grip Cable Face
N/A 4 sets & 15 reps 45s rest between sets
Pull
Abs Circuit: 3 exercises in 1
30s ON /Exercise
PILATES BALL
Hand Standing Crunches
V-ups
Ball Side to Side Russian Twists
3 rounds. 1 min rest between sets
HANNA ÖBERG
9
WEEK 5-8: DAY 3
LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO
Warmup: 15 minutes
Bicycle
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
TUT: 1-3-1
1 min rest between sets
(for the warmup sets)
Pause Knee Banded
2 sets & 15 reps 4 sets & 10 reps
Squats 75s rest between sets
(for the warmup sets)
Standing Resistance
N/A 4 sets & 15 1 min rest between sets
Band DB Thrusts
Leg Press Duck Stance N/A 4 sets & 15 reps 1 min rest between sets
Seated Single leg High
N/A 3 sets & 12 per leg 1 min rest between sets
stance Leg press
3 sets & 20 reps (10
DB 1 1/4 Walking lunges N/A 75s rest between set
reps each leg
Cardio: Bicycle 20 minutes
Low intensity (50%)
HANNA ÖBERG
10
WEEK 5-8: DAY 4
UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS
Warmup: 10 minutes
Use cardio machine: Crosstrainer/Row Machine
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
Lat Pull Down Narrow
2 sets & 15 reps 4 sets & 10 reps 1 min rest between sets
Grip
DB Single Arm Rows N/A 3 sets & 15 reps 75s rest between sets
Lat Pull Down Reversed
Grip (Superset with the N/A 3 sets & 10 reps 75s rest between sets
exercise below)
Superset: DB Biceps 3 sets & 10 reps each
N/A 75s rest between sets
Hammer Curls arm
Seated Reversed Grip
N/A 3 sets & 12 reps 1 min rest between sets
Rows
Back Extensions N/A 4 sets & 15 reps 45s rest between sets
Preacher Barbell Curl N/A 4 sets & 10 reps 1 min rest between sets
Abs Circuit: 4 exercises in 1
30s ON /Exercise
Crunch Kicks
Leg Raises
Cross Crunches
Plank Knee to Elbow
3 rounds. 1 min rest between sets
HANNA ÖBERG
11
WEEK 5-8: DAY 5
LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO
Warmup: 15 minutes
Bicycle
Exercise Name Warm Up Sets/Reps Working Sets/Reps Notes
Cable Kick Backs 2 sets & 15 reps 3 sets & 20 reps per leg 1 min rest between sets
Sumo Deadlifts N/A 4 sets & 12 reps 1 min rest between set
DB Bulgarian Split Squat N/A 4 sets & 12 reps per leg 1 min rest between sets
Smith Machine Kneeing
N/A 3 sets & 12 reps per leg 1 min rest between sets
Squats
DB Frog Pumps
TUT: 1-2-1
(superset with the N/A 4 sets & 20 reps
75s rest between sets
exercise below)
Superset: Body Weight
Knee Banded Glute N/A 4 sets & 20 reps
75s rest between sets
Bridgess
3 sets & 30 reps
1 set = 10 reps Toes
Calves presses Leg pointed outward
N/A
press machine 75s rest between sets
10 reps Basic stance
10 reps Toes pointed
inward
Cardio: Crosstrainer 20 minutes
Low intensity (50%)
HANNA ÖBERG
12
EXERCISE LIBRARY: WEEK 1 DAY 1
Abductor Machine
Miniband Abductor
Pause Hip Thrusters
Lying Leg Curl Extensions
13
EXERCISE LIBRARY: WEEK 1 DAY 1
Barbell Bottom to Half Stiff Leg Deadlifts
DB Frog Pumps
Rope Pause Cable Pull Through
HANNA ÖBERG
14
EXERCISE LIBRARY: WEEK 1 DAY 2
Seated DB Shoulder Presses
Seated DB Lateral Raises
Incline DB Back Flyes
Incline DB Chest Presses
15
EXERCISE LIBRARY: WEEK 1 DAY 2
Diamond Push-ups
Cable Flyes
Overhead Rope Triceps Extensions
16
EXERCISE LIBRARY: WEEK 1 DAY 2
Upper Knee Crunches
V-ups
DB Russian Twists
Elbow Plank
17
EXERCISE LIBRARY: WEEK 1 DAY 3
Pause Leg Extension Machine
Barbell Sumo Deadlifts
Leg press – Wide stance
18
EXERCISE LIBRARY: WEEK 1 DAY 3
DB Walking Lunges
Knee banded Glute Bridges – Body
19
EXERCISE LIBRARY: WEEK 1 DAY 4
Standing Barbell Rows
Lat Pull Down
Standing Cable Rope Face Pull
Half Deadlifts
20
EXERCISE LIBRARY: WEEK 1 DAY 4
Narrow Seated Cable Rows
Standing DB Biceps Curl
Biceps Spider Curl
21
EXERCISE LIBRARY: WEEK 1 DAY 4
Half v-ups into Leg Extension
Sit-ups into Twist
DB side sit-ups
22
EXERCISE LIBRARY: WEEK 1 DAY 5
Sumo Wide Stance Squats
Barbell Hip Thrust
Barbell Single leg B-Stance Hip thrust
DB Hyperextension *45 degrees
23
EXERCISE LIBRARY: WEEK 1 DAY 5
Cable Kick Backs Feet elevate
Seated DB Calves Raises
Standing Single Calf Raises
24
EXERCISE LIBRARY: WEEK 2 DAY 1
Lying Leg Curls
DB Stiff Deadlift
DB Single Leg Stiff Deadlifts
HANNA ÖBERG
25
EXERCISE LIBRARY: WEEK 2 DAY 1
Barbell Single Leg Hip Thrusts Feet Elevate
Reversed Frog Pumps on Bench
Abduction Machine
26
EXERCISE LIBRARY: WEEK 2 DAY 2
Standing Barbell Shoulder Press
Incline Shoulder Front Raises
Standing Lateral Raises
Lying DB Chest Press
27
EXERCISE LIBRARY: WEEK 2 DAY 2
Bench Dips Weighted or Body weight
Wide Grip Cable Face Pull
Hand Standing Crunches
28
EXERCISE LIBRARY: WEEK 2 DAY 2
V-ups
Ball side to side Russian twists
29
EXERCISE LIBRARY: WEEK 2 DAY 3
Pause Knee Banded Squats
Standing Resistance Band DB Thrusts
Leg Press Duck Stance
30
EXERCISE LIBRARY: WEEK 2 DAY 3
Seated Single Leg High Stance Leg Press
DB 1 1/4 Walking Lunge
31
EXERCISE LIBRARY: WEEK 2 DAY 4
Lat Pull Down Narrow Grip
DB Single Arm Rows
Lat Pull Down Reversed Grip
DB Biceps Hammer Curls
32
EXERCISE LIBRARY: WEEK 2 DAY 4
Seated Reversed Grip Rows
Back Extensions
Preacher Barbell Curl
33
EXERCISE LIBRARY: WEEK 2 DAY 4
Crunch Kicks
Leg Raises
Cross Crunches
Plank Knee to Elbow
34
EXERCISE LIBRARY: WEEK 2 DAY 5
Cable Kick Backs
Sumo Deadlifts
DB Bulgarian Split Squat
Smith Machine Kneeing Squats
35
EXERCISE LIBRARY: WEEK 2 DAY 5
DB Frog Pumps
Body Weight Knee Banded Glute Bridges
Calves presses Leg Press Machine
36
