B O D Y P O W E R   E B O O K

C O N T E N T

“Bodypower” covers topics that can help you make healthier lifestyle choices and tools that can aid you reach your goals- whether it is weight loss or muscle gain. It shows you ways to learn to know your body better. Once you understand how you work and how you respond to foods and exercise, you can base your decisions on that. Understand the powers of your body. Get your mindset right. Your body will follow its command.

 

 

 

B E G I N N E R S    G Y M   P L A N

C O N T E N T

The beginners TONEUP workout plan is meant for those that are new to the gym or have had a longer break from resistance training (6 months or more). Time to develop your neuro-muscle connections for a variety of exercises and the progress from there!

Workouts don’t need to be difficult or complicated; the best workouts are often very simple. As a beginner your results may be substantial to start off with but it’s easy to then plateau-that’s when progression becomes so important.

This 8 week plan is divided into 2 stages or microcycles. Week 1-4 consist of muscular endurance resistance training. With the right progression this micro cycle is designed to build general fitness level and develop those important neuro-muscle connections.

By then shocking your system and changing the intensity, weight load and style we move on to week 5-8. Here we pick up the heavier weights and focus on hypotrophy resistance training. Cardio during the plan all depends on your goal and your body type and progresses accordingly.

This plan consist of the following workout days that progress in difficulty over the 8 weeks:

  • upper body resistance training day
  • legs and glutes resistance training day
  • my ultimate abs workout
  • cardio according to YOUR body!

You also receive a 3 month membership to Camilla's VIP website

 

 

I N T E R M E D I A T E /  A D V A N C E D   G Y M   P L A N

C O N T E N T

The intermediate/advanced TONEUP workout plan is meant for those that already exercise in the gym a few times/week or have finished the beginners plan. You should already have your neuro-muscle connections for a variety of exercises and you are ready to pick up your workout frequency or even just add variety to your existing exercise routine.

The key to on-going results and to maintain that fit physique is progression and doing so continuously to avoid plateauing. Keep on surprising your body!

This 8 week plan is divided into 2 stages/ microcycles. Week 1-4 consist of muscular endurance resistance training and with progression builds general fitness level.

For week 5-8 we change the intensity, weight load and workout style!. This microcycle is about heavier weights and focus on hypotrophy resistance training. Cardio will take place throughout the plan, amount and style depending on YOUR BODY and progress with the weeks.

This plan consist of the following workout days that progress in difficulty over the 8 weeks:

  • Chest & Triceps resistance training day
  • Back and biceps resistance training day
  • legs and glutes resistance training day
  • Shoulders and abs resistance training day
  • Metabolic resistance training (for week 5-8)
  • cardio according to YOUR body and goal!

You will also receive a 3 month membership to Camilla's VIP website!

 

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