If you want results you have to be organized.

It’s important to plan beforehand if you want your training to appear in visible results.

A good idea would be to plan a month or two in advance when it comes to training, not everyone is that organized (including me) and therefor I only plan a week or two in forehand.

Note that now I’m not talking about goals, goals are another thing but it is of course connected – you wont reach your goals if you don’t prepare properly.


Before making a specific exercising plan you need to think about what and where you want to train.

Are you going to a gym? If yes, are you going to be training on your own or are you going to take classes?

..or are you going to train at home or outside with simple or no equipment’s?
You can of course mix home/outside training with the gym, just make sure that you figure out what suits you the best.

..once you’ve determined what kind of exercising you will be doing you need to decide how much time you are going to use on it.

30 to 40 minutes of high intensity training 3 times a week is a good goal for beginners. If you want and can do more, than that’s perfect.

Remember when making an exercise plan to choose exercises that you will benefit the most from.

By that I mean, choose exercises that target big muscle groups and exercises that target more than one muscle group at a time!

A good rule to follow when building a program is to make sure you include at least one exercise for each segment of the following:
Quads – Hamstring + Glutes – Pull – Press – Core !

—-Push -> shoulders, chest, triceps

—-Pull -> Back, biceps


Now you’re ready to sit down and make a plan.

I’m going to make an example of a plan with weight training 3 times a week in the gym, combined with outdoor activities and thought classes for 3 weeks:


I hope that this post is helpful for some of you out there and I want to illustrate one more thing when it comes to making an exercise program and that is


If you are not sure how to do specific exercises, with weights for example, but you really want to, my recommendations would be for you to get a personal trainer.

With a personal trainer you get a full guidance in your training, preventing injuries and actuate RESULTS.


-if at first you don’t succeed, fix your ponytail and try again- 

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Kontakt mig hvis du har spørgsmål.

Guðrún Hermannsdóttir

Personlig træner [email protected]