BUT SERIOUSLY...

With this full body schedule you switch to a serious machine mode. You make effective use of the equipment in the gym and stop by the weight room for exercises with your own body weight and free weights. Every workout you activate all muscle groups. On the odd days the emphasis is on strength training and on even days you finish with a serious endurance test. Let's get serious!

Workout plan highlights

The goal of fitness is to make real life easier and more enjoyable. If you challenge yourself a bit more in the gym than at home, you've already achieved this. That is exactly the goal of this starting plan. Carefully introduce yourself to fitness by focusing on 'simple' movements on machines, supplemented with a few bodyweight exercises. Hopefully, after this, you can dare to take the step towards a schedule with a few more exercises using free weights and your own body. These exercises have more overlap with daily movements. Good luck!

Featured exercises

Welcome to your first serious introduction to fitness. Below you will find 2 exercises that you will encounter in this schedule. The rest is waiting for you in the app.

TRX row

Een hele sterke oefening voor je bovenrugspieren. Je kunt de weerstand eenvoudig aanpassen door verder naar voren of juist naar achteren te staan.

1Start with your chest between your hands.
2Push your buttocks up and create a straight line from ankle to shoulder.
3Perform the exercise in a controlled manner. Extend your arms fully each repetition.

Bodyweight squat

De bodyweight squat is echt een alleskunner. Een geweldige oefening om thuis te doen, als warming up, of gewoon tot (bijna) spierfalen in je werkset. Een schema zonder squat-variant kun je niet serieus nemen.

1Keep your back straight throughout the exercise and squat as deep as you can.
2Stand approximately with your feet shoulder-width apart and your toes pointing slightly outward. If you don't like this, you can experiment with a wider or narrower foot position.
3Your feet are always completely on the floor (from heel to toe).

Basic principles of your workout plan: fitness

Your body won't change until you seriously challenge it. This workout schedule certainly does that, but only if you commit to it. All you need to do is commit to the following three things:

Try to perform the exercises to the best of your ability. Technique is more important than weight.
Unless another weight is indicated, choose a weight that allows you to finish the number of repetitions prescribed. Moreover, make sure you can do every final repetition safely on your own. Does it say 10 reps and you find that you can only do 8, or go as high as 12? Then do 8 or 12 reps and adjust the weight for the next set. This sounds trickier than it is. You’ll have found the right weight after a few tries and after that, the app will remember it for you.
Keep challenging your body! During training weeks, try to put a little more weight on the bar and try to reach the number of indicated meters or calories faster.

Just to eliminate any doubt; when doing exercises with your own body weight, just do the number of reps indicated. Do you see 'max reps'? Then that literally means as many reps as you can do.

How serious are you really?

Let's be serious. Feeling super fit also requires adequate sleep and a strong nutrition plan. Although there is no best ‘diet’ for everyone, the basics are usually the same:

Create a small calorie surplus (5-10% above maintenance) if you want to gain weight, or a small calorie deficit (5-10% below maintenance) if you want to lose weight. Maintenance means the number of calories at which your weight remains stable. 10% can be seen as 10% more or less on your plate, if your weight is stable at the moment.
Try to consume about 1.2-1.6 grams of protein per kilogram of body weight per day. This will make you feel satiated and will make your muscles happy.
Focus on natural nutrients rich in vitamins, minerals and fibre.
We know this is a toughie but, avoid high-calorie, ultra-processed foods whenever you can. These include candy, cookies, savoury snacks, chips, pizza, chocolate, pastries, sweet dairy drinks, sodas, and sweet breakfast cereals.
Drink plenty of water, black and green tea and reduce your coffee intake.
Make sure that you are able to stick to your diet!

For specific questions, or to create a personal nutrition plan, we always recommend that you contact a qualified (sports) dietitian. Never change your entire nutrition plan by yourself. Seriously.

START TRAINING SERIOUSLY

Discover new training methods based on scientific knowledge, improve your form and technique and seriously track your fitness goals.