17 minuter Ben & Rumpa

Train quickly, easily and effectively! Fit in your workout in 17 effective minutes. A perfect solution for those days when you feel like training but don't really have time. Or use the strength training exercises to finish off your cardio session. The 17-minute apps come in three versions: 17 minutes Abs & Back, 17 minutes Legs & Glutes, and 17 minutes Full Body. Train 17 minutes Legs & Glutes includes simple exercises that are performed without equipment and that strengthen and lift your glutes, as well as giving you toned legs. Train 17 minutes Legs & Glutes 2-3 times a week for best results. Tip – use headphones so you can hear the instructions directly in your ears. After a few times, you can train without looking at the screen too much and keep your phone in your pocket. Try placing it on a table or similar, so you can see well. It's also fine to hold your phone. Train the program as is or after a power walk, a run, or a group fitness class. You can also combine the 17-minute apps with each other to create a longer workout. Train according to your own ability – the 17-minute workout is suitable for everyone, regardless of training experience. If you haven't trained in a while, simply choose the get-started options for each exercise. Or do every other repetition. Then you can gradually increase both intensity and the number of repetitions. Are you super fit? Aim to do the toughest exercise options! TRAIN LIKE THIS Put on functional training clothes and shoes. It's recommended to use a training mat as a base, or a double-folded bath towel. Train anywhere at your own pace. Focus on learning the technique first, then strength will come faster than you think. Training, like anything else, is easy and fun once you've learned it. The first time you train 17 minutes Legs & Glutes – focus on the technique. Feel how and where the exercises work. Once you've learned the exercises – do the whole program, press the pause button if you feel you need a little rest during the session. Set goals and sub-goals. Take it easy at the beginning and let training be something fun, not a "must". Take one step at a time and be happy and proud of the repetitions you manage. Aim to do one extra repetition each time you train, and you will develop your strength and shape. ABOUT TRAIN IN 17 MINUTES Caroline Nilsson is the instructor behind Train in 17 Minutes. Together with Susanne Jarl and Susnet, she has also developed the international training apps Poworkout Trim & Tone and Poworkout Ball & Band. Caroline Nilsson also offers personal training online via personligträningonline.se and runs the fitness website GymGlam.se. The 17 Minutes concept is also available as three training DVDs and was produced in collaboration with Swedebeat. The apps were developed together with Susnet. WHAT PEOPLE SAY ABOUT TRAIN IN 17 MINUTES “I have the DVD "train in 17 minutes" and I have to say it's fantastic! It's fast, effective, and fun. I train to it several times a week, and it feels like I get the most out of the time I train.” /Julia “I am a professional dancer in Gothenburg. To keep in shape during holidays, I discovered your "abs and back" DVD and "legs and glutes," they are the first DVDs that are truly GOOD and give me a lot to work with, even though I am well-trained.” /Janni “I rarely get sore abs, I think a big part of the secret in 17-minute abs & back is that the movements are performed so slowly that you can't cheat by using other muscles than just your abs/back.” /Ulrika DIET & TRAINING A dose of training and a pinch of dietary awareness, and you can get in any shape you desire. Whether you eat according to GI, LCHF, ISO, or LCHQ, it's important to eat nutrient-rich food in conjunction with training to get the right energy.