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
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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
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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
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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
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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
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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
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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
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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
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EXERCISE LIBRARY: WEEK 1 DAY 1
Abductor Machine

Miniband Abductor

Pause Hip Thrusters

Lying Leg Curl Extensions

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EXERCISE LIBRARY: WEEK 1 DAY 1

Barbell Bottom to Half Stiff Leg Deadlifts

DB Frog Pumps

Rope Pause Cable Pull Through

HANNA ÖBERG
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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

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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
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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

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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