In order to see your own results, don’t forget to fill in the questionnaire after the 12th week of the program. .

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

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 the private 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 Pranajama 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
SUNDAY - Nature walk

Additional daily content

MON. TUE. THU. SAT. - Signature warm up
MON. TUE. THU. SAT. SUN. - Strech flow 1
MON. TUE. THU. SAT. SUN. - Strech flow 2

Program content

9th week

MONDAY - HIIT workout 4

TUESDAY - Resistance training C1
TUESDAY - Resistance training C2
WEDNESDAY - Hip mobility Intro
WEDNESDAY - Hip mobility 90/90 position
WEDNESDAY - Hip mobility Shinbox position

THURSDAY - HICT 2

FRIDAY - Mobility flow 1
FRIDAY - Mobility flow 2
SATURDAY - Resistance training D1
SATURDAY - Resistance training D2
SUNDAY -Daily mobility
SUNDAY - Breathwork Box breathing 4-4-4-4
SUNDAY - Breathwork 4-7-11
SUNDAY - Breathwork Pranajama nasal breathing
SUNDAY - Breathwork Wim Hof for beginners

10th week

MONDAY - HIIT workout 2

TUESDAY - Resistance training D1
TUESDAY - Resistance training D2
WEDNESDAY - Hip mobility Intro
WEDNESDAY - Hip mobility 90/90 position
WEDNESDAY - Hip mobility Shinbox position

THURSDAY - HICT 4

FRIDAY - Mobility flow 1
FRIDAY - Mobility flow 2
SATURDAY - Resistance training D1
SATURDAY - Resistance training D2
SUNDAY - Daily mobility
SUNDAY - Breathwork Box breathing 4-4-4-4
SUNDAY - Breathwork 4-7-11
SUNDAY - Breathwork Pranajama nasal breathing
SUNDAY - Breathwork Wim Hof for beginners

11th week

MONDAY - HIIT workout 4
TUESDAY - Resistance training C1
TUESDAY - Resistance training C2
WEDNESDAY - Hip mobility Intro
WEDNESDAY - Hip mobility 90/90 position
WEDNESDAY - Hip mobility Shinbox position
THURSDAY - HIICT 3
FRIDAY - Mobility flow 1
FRIDAY - Mobility flow 2
SATURDAY - Resistance training D1
SATURDAY - Resistance training D2
SUNDAY -Daily mobility
SUNDAY - Breathwork Box breathing 4-4-4-4
SUNDAY - Breathwork 4-7-11
SUNDAY - Breathwork Pranajama nasal breathing
SUNDAY - Breathwork Wim Hof for beginners

12th week

MONDAY - HIIT workout 2
TUESDAY - Resistance training C1
TUESDAY - Resistance training C2
WEDNESDAY - Hip mobility Intro
WEDNESDAY - Hip mobility 90/90 position
WEDNESDAY - Hip mobility Shinbox position
THURSDAY - HICT 3
FRIDAY - Mobility flow 1
FRIDAY - Mobility flow 2
SATURDAY - Resistance training D1
SATURDAY - Resistance training D2
SUNDAY - Daily mobility
SUNDAY - Breathwork Box breathing 4-4-4-4
SUNDAY - Breathwork 4-7-11
SUNDAY - Breathwork Pranajama nasal breathing
SUNDAY - Breathwork Wim Hof for beginners

Optional

PON, SRI, PET, NED - Pilates loop band
PON, SRI, PET, NED - Pilates resistance band
PON, SRI, PET, NED - Pilates ball
PON, SRI, PET, NED - Pilates bodyweight
PON, SRI, PET, NED - Pilates 1 kg weight
PON, SRI, PET, NED - Ballet Port de bras
PON, SRI, PET, NED - Plie
PON, SRI, PET, NED - Ballet Tendu
UT, SUB - Daily mobility