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The workout:
1. DB Goblet squats 4-5set x 15reps
Rest time; 60s
2. Front foot Elevate DB split squats 4set x 10-12reps each leg T-U-T 2s lowering phase + 2s pause
Rest time: 60-75s
3. Narrow stance Leg press 4set x 15-20reps
Rest time: 90s
4. Heel elevate Squats 4set x 8reps T-U-T 4s lowering phase
Rest time: 90s
5. Smith Machine Duck stance 4set x 12-15reps
Rest time: 60s

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Instagram:
Snapchat: @hannaoeberg

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♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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In this video I show step by step how to feel confident going to the gym as a beginner if you are new into fitness or if you’ve lost motivation and are struggling with stagnation.

MY COMMON MISTAKES VIDEOS:
Legs & Booty 1 ➢
Legs & Booty 2 ➢
Chest & Triceps ➢
Back 1 ➢
Back 2 ➢
Quads ➢
Hamstrings ➢
Abs 1 ➢
Abs 2 ➢
Weight loss ➢
Fitness in general ➢

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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Can’t feel any contact in your glutes during your workouts? This warmup routine might be the solution for you!

You will be needing minibands

1. Lunges into kickbacks 20reps total
2. Banded Side to side squat walks 20reps total
3. Banded kick backs into side kicks 15reps each leg
4. Banded hip thrusts 15reps total

1 or 2 ROUNDS

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♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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Bradley Martyn taught me his best tips & tricks when it comes to training arms!

Check out Bradley Martyn on:
YouTube:
Instagram:

The workout was recorded at Zoo Culture:

Warmup:
Cable rope rows
3set x 15-20reps

1. Seated DB single arm isolated Biceps curls
4 set x 12-15reps each arm

2. Biceps & Triceps SUPERSET
2a. Barbell Biceps curls 3set x 15-20reps
2b. Cable rope narrow Triceps extensions 3set x 15-20reps

3. Biceps & Triceps SUPERSET
3a. Cable “dog bone” biceps curls 3set x 12-15reps
3b. Cable “dog bone” triceps push down 3set x 12-15reps
IF you don’t have the “dog bone” at your gym, you are perfectly fine with a normal short bar

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

source

1. Lats pull down 4set x 10-15reps
2. One arm lats pull down 4set 10-12reps
3. Pull-ups 3set x max reps
4. Sitting vertical rows with rope 3set x 12-15reps
5. Upper back face pull
6. Cable lower back rows SUPERSET face pull 4set x 12-15reps
7. Row-machine 3set x 10reps
8. One arm dumbbell-rows 4set x 10reps

In this video I will you show you a back workout in my new gym here in Gothenburg. As you can see above I have written down the full workout / gym program / schedule for you to use, all for free! The song in the video is All of the lights by Kanye West.

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The killer glute and hamstrings workout we did at Gold’s Gym:

Warmup:
3set x 20 reps abduction Machine

1. Sumo Deadlift 5set x 10reps
TUT: 3s lowering phase

2. BB B-stance hip thrust 4set x 10-12reps each leg
TUT: 3s lowering phase

3. Seated leg curl 4set x 12-15reps TUT: 3s lowering phase

4. DB Rumanian deadlift 4set x 10-12reps
TUT: 2s lowering phase + 2 pause

5. Sumo squats SS Sumo goblet squats 3set x 15reps each exercise

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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What type of cardio is the best one for you? In this video, I show you 3 types of cardio you can try to find that out.

1. LISS Cardio (Low Impact Steady State)
Walking or very slowly or steady jogging
30-60 minutes total

2. STEADY Cardio (in between LISS and HIIT)
Jogging for 20-30 min
or
Lighter sprints 30 sec + walking 90 sec (20 min in total)

3. HIIT (High intensity interval training)
15-20 sec max sprints (recovery time until you are ready for 100% again)
or
Uphill sprints (lower speed)

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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In this video, you will see me do the most intense full-body session ever with a friend of mine. The workout is designed by my coach Mark Carroll. @coachmarkcarroll
I really recommend that you try this one out if you like to be in for a treat! You can find the whole workout at the end of the video to print or here, down below.

Video by: Lorik Pllana @lorikpllana

Music:
Needed me – Samo ti Remix
Ikson – A while
Protostar – Feel Your Heart (ft. Sam Tabor) [Monstercat Release]

THE WORKOUT:

Warmup: 5-10 min slow jogging

1. Deficit Deadlifts
5 set x 6-8 reps
TUT 3 sec lowering phase
Rest time: 45-60sec rest between sets

2. Standing DB Overhead shoulder press (neutral grip)
5 set x 10-12 reps
TUT 3 sec lowering phase
Rest time: 45-60 sec rest between sets

3. BB Hip Thrust
4 set x 10-12 reps
TUT 2 sec lowering phase
Rest time: 45-60 sec rest between sets

4. Seated 65* DB Arnold press
4 set x 10-12 reps
TUT 2 sec lowering phase
Rest time: 45-60 sec rest between sets

5. Lying Leg Curl
3 set x 12-15 reps
TUT 2 sec lowering phase
Rest time: 15-30 sec rest between sets

6. Cable face pull
3 set x 12-15 reps
TUT 2 sec lowering phase
Rest time: 15-30 sec rest between sets

7. Back extension machine Barbell on Back
3 set x 12-15 reps
TUT 2 sec lowering phase
Rest time: 90-100 sec rest between sets

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

source

This could be the best healthy snack I’ve ever done!

Shop Women’s Best with 10% off using “Hanna10” at checkout on – This video is in collaboration with Women’s Best.

Ingredients:
Acai powder:
Chia seeds:
Half frozen banana
Frozen blueberries & raspberries
Fresh blueberries & raspberries
A kiwi fruit
A passion fruit
Granola (buy or make yourself)
Almond or soy milk

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

source

The truth about the “UNDER BOOTY”

1. Stiff leg deadlifts (don’t lock out the knees!!)
3-4 set x 10-12 reps

2. One-leg leg press (push from heels
3-4 set x 12-15 reps each leg

3. Lying leg curl variation – KAI GREEN STYLE (push knees out)
3-4 set x 15 reps

4. DB Lying leg curl (lie down on hip area)
3-4 set x 10-12 reps

5. Smith Machine Step-ups (push from heels)
3-4 set x 12-15 reps each leg

6. Single leg stiff leg deadlift (don’t lock out the knees m)
3-4 set x 12-15 reps each leg (1/2 rep variation)

7. Cable Pull through (keep tension from the top 3s lowering phase and stop for 1s at the bottom)
3-4 set x 10-12 reps

HOW TO TARGET THE “UNDER BOOTY” – 7 MUST DO GLUTE EXERCISES

♡ Get my workout guides now – ♡

♡ Become a MEMBER on my channel – extra perks & monthly special offers for $4.99/month. More info: ♡

♡ My social media ♡
Instagram:
Snapchat: @hannaoeberg

♡YouTube Soundtrack Playlist♡

♡My Workout Playlist♡

♡ Sponsorships / collaborations ♡
I get all my supplements from my sponsor Women’s Best –

I get all my workout clothing from my sponsor Gymshark –

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