YHWH retreat

1:1 frequency coaching ✨ Personal training healing the soul

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10.000,00 kr
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10.000,00 kr
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Personal training with weights and intervals of stairs, you might consider the following structure: again you have to come in for an Evolution to see where your level i'm in durance and physical shape is . Set a realistic shor term goal with a  Long time goal 

Frequency: Aim to work out 3-4 times a week.  Ensure you have rest days in between to allow for recovery.

Every traning encludes breathwork.                      Training Plan 

1. Warm-Up: Start with 5-10 minutes of light cardio (e.g., brisk walking, jogging) to prepare your body.

2. Strength Training:
- **Day 1**:Lower Body (e.g., squats, lunges, deadlifts).                                                                    Day 2.  Upper Body (e.g., bench press, rows, shoulder press)

- **Day 3**: Full Body or Core (e.g., liberty bell swings, planks, Russian twists)

Perform 3 sets of 8-12 reps per exercise, with 30 to 90 seconds of rest between sets. It is in in the Virtual for each person but here is an example .

3.  Stair Intervals
-  Warm-Up: 3-5 minutes of easy stair climbing.
- **Intervals**: Alternate between 30 seconds of intense stair climbing (running or fast stepping) and 1-2 minutes of slower pace or rest. Repeat for 15-20 minutes.
-Cool Down 5-10 minutes of slow stair walking and stretching.

4. Cool Down  Finish with 5-10 minutes of stretching focusing on the muscles worked.

Adjust the frequency and intensity based on your fitness level and goals. Ps: I will not be training you in a bikini. This package is 10 * 10 hours and you will get my phone number for booking when purching the package 🙏🏼✨ There is a reduction in payment pr. hour depending on quantity of package deal .  It is also possible to get small package for 5000 kr  with 30 minutes training passes

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