In the &Body program, the 7th week is scheduled as a time in which, for the sake of rest and recovery, efforts should be reduced. In addition to keeping a Performance journal , do not forget to fill out the questionnaire during the recovery week .

If you need additional clarification, look for it in the manual How to use my trainings .

Daily goals
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardiovascular activity Strength Recovery Conditioning Mobility Strength Rest & recovery

The program consists of mandatory daily content, programing content that is different for individual days, additional and optional content that you can include in your daily program.

If you are not sure what content to include, ask a question in closed Facebook group or send an inquiry to andbody@andreasolomun.com.

Mandatory daily content

MON, WED, THU, FRI - Daily mobility
TUESDAY - Upper body Intro
TUESDAY - Upper body Loop band drills
TUESDAY - Upper body General shoulder mobility
WEDNESDAY - Box breathing 4-4-4-4
WEDNESDAY - Breathwork 4-7-11
WEDNESDAY - Breathwork Pranayama nasal breathing
WEDNESDAY - Breathwork Wim Hbeginnersof for
FRIDAY - Hip mobility Intro
FRIDAY - Hip mobility 90/90 position
FRIDAY - Hip mobility Shinbox position
SATURDAY - Upper body Intro
SATURDAY - Upper body Loop band drills
SATURDAY - Upper body General shoulder mobility
SUNDAY - Relaxation 1
SUNDAY - Relaxation 2
Nature walk

Additional daily content

MON, TUES, THURS, SAT - Signature warm up
MON, TUES, THURS, SAT, SUN - Stretch flow 1
MON, TUES, THURS, SAT, SUN - Stretch flow 2

Additional daily recovery content in the 7th week

13. Relaxation 01
13. Relaxation 02
12. Breathwork 01 – Box breathing 4-4-4-4
12. Breathwork 02 – 4-7-11
12. Breathwork 03 – Pranajama nasal breathing
12. Breathwork 04 – Wim Hof for beginers
MON, TUES, THURS, SAT, SUN - Stretch flow 1
MON, TUES, THURS, SAT, SUN - Stretch flow 2

Program content

5.
tjedan

MON - HIIT workout 2

UT - Resistance training A1
UT - Resistance training A2
SRI - Hip mobility Intro
SRI - Hip mobility 90/90 position
SRI - Hip mobility Shinbox position

THU - HICT 2

PET - Mobility flow 1
PET - Mobility flow 2
SUB - Resistance training B1
SUB - Resistance training B2
NED - Daily mobility
SUN - Breathwork Box breathing 4-4-4-4
SUN - Breathwork 4-7-11
NED - Breathwork Pranayama nasal breathing
NED - Breathwork Wim Hof for beginners

6.
tjedan

MON - HIIT workout 1

UT - Resistance training A1
UT - Resistance training A2
SRI - Hip mobility Intro
SRI - Hip mobility 90/90 position
SRI - Hip mobility Shinbox position

THU - HICT 3

PET - Mobility flow 1
PET - Mobility flow 2
SUB - Resistance training B1
SUB - Resistance training B2
NED - Daily mobility
SUN - Breathwork Box breathing 4-4-4-4
SUN - Breathwork 4-7-11
NED - Breathwork Pranayama nasal breathing
NED - Breathwork Wim Hof for beginners

7.
tjedan – oporavak

MON - Mobility flow 1
MON - &Mobility flow 2
UT - Pilates loop band
UT - Pilates resistance band
UT - Pilates ball
UT - Pilates bodyweight
UT - Pilates 1kg weight
SRI - Hip mobility Intro
SRI - Hip mobility 90/90 position
SRI - Hip mobility Shinbox position
THU - Pilates loop band
THU - Pilates resistance band
THU - Pilates ball
THU - Pilates bodyweight
THU - Pilates 1kg weight
PET - Mobility flow 1
PET - Mobility flow 2
SAT - Pilates loop band
SUB - Pilates resistance band
SAT - Pilates ball
SAT - Pilates bodyweight
SAT - Pilates 1kg weight
NED - Daily mobility
SUN - Breathwork Box breathing 4-4-4-4
SUN - Breathwork 4-7-11
NED - Breathwork Pranayama nasal breathing
NED - Breathwork Wim Hof for beginners

8.
tjedan

MON - HIIT workout 3
UT - Resistance training C1
UT - Resistance training C2
SRI - Hip mobility Intro
SRI - Hip mobility 90/90 position
SRI - Hip mobility Shinbox position
THU - HICT 1
PET - Mobility flow 1
PET - Mobility flow 2
SUB - Resistance training C1
SUB - Resistance training C2
NED - Daily mobility
SUN - Breathwork Box breathing 4-4-4-4
SUN - Breathwork 4-7-11
NED - Breathwork Pranayama nasal breathing
NED - Breathwork Wim Hof for beginners

Optional

MON, WED, FRI, SUN - Pilates loop band
MON, WED, FRI, SUN - Pilates resistance band
MON, WED, FRI, SUN - Pilates ball
MON, WED, FRI, SUN - Pilates bodyweight
MON, WED, FRI, SUN - Pilates 1 kg weight
MON, WED, FRI, SUN - Ballet Port de bras
MON, WED, FRI, SUN - Plie
MON, WED, FRI, SUN - Ballet Tendu
TU, SAT - Daily mobility