Eve Beres Training Program

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Training program content

1. Welcome Eve Beres!
2. Introduction to your program
3. About this program
1. Welcome to Week 1
1. First set - Push ups (complete 8 reps)
2. First set - Plank shoulder taps (complete 20 reps [10 each side])
3. First set - V-ups (complete 8 reps)
4. Second set - Push ups (complete 8 reps)
5. Second set - Plank shoulder taps (complete 20 reps [10 each side])
6. Second set - V-ups (complete 8 reps)
7. Rest 2 MINUTES
8. First set - Diamond push ups (complete 8 reps)
9. First set - High plank (complete 30 seconds)
10. Second set - Diamond push ups (complete 8 reps)
11. Second set - High plank (complete 30 seconds)
12. Cool down
1. First set - Walking lunges (Complete 10 reps each leg)
2. First set - Glute bridges (Complete 10 reps)
3. First set - Fire Hydrants (Complete 12 reps each leg)
4. Second set - Walking lunges (Complete 10 reps each leg)
5. Second set - Glute bridges (Complete 10 reps)
6. Second set - Fire Hydrants (Complete 12 reps each leg)
7. Rest 2 MINUTES
8. First set - Sumo Squats (Complete 10 reps)
9. First set - Calf raises (Complete 20 reps)
10. Second set - Sumo Squats (Complete 10 reps)
11. Second set - Calf raises (Complete 20 reps)
12. Cool down
1. First set - Side plank (complete 30 seconds each side)
2. First set - Russian twist (Complete 15 reps each side)
3. Second set - Side plank (complete 30 seconds each side)
4. Second set - Russian twist (Complete 15 reps each side)
5. Rest 2 MINUTES
6. First set - Hollowbody hold (Complete 20 seconds)
7. First set - Superman hold (Complete 20 seconds)
8. First set - Low plank (Complete 20 seconds)
9. Second set - Hollowbody hold (Complete 20 seconds)
10. Second set - Superman hold (Complete 20 seconds)
11. Second set - Low plank (Complete 20 seconds)
12. Cool down
1. First set - Burpees (10 reps)
2. First set - Jumping Jacks (Complete 30 seconds)
3. Second set - Burpees (10 reps)
4. Second set - Jumping Jacks (Complete 30 seconds)
5. Rest 2 MINUTES
6. First set - Mountain climbers (Complete 15 reps each side)
7. First set - Shadow boxing (Complete 1 minute)
8. Second set - Mountain climbers (Complete 15 reps each side)
9. Second set - Shadow boxing (Complete 1 minute)
10. Rest 2 MINUTES
11. First set - Half burpees (Complete 10 reps)
12. Second set - Half burpees (Complete 10 reps)
1. First set - Bulgarian lunges (complete 12 reps each leg)
2. First set - Box step up (complete 15 reps each leg)
3. First set - Side lunges (complete 15 reps each leg)
4. First set - Crab walks (complete 1 minute)
5. First set - Squat hold (complete 30 seconds)
6. Second set - Bulgarian lunges (complete 12 reps each leg)
7. Second set - Box step up (complete 15 reps each leg)
8. Second set - Side lunges (complete 15 reps each leg)
9. Second set - Crab walks (complete 1 minute)
10. Second set - Squat hold (complete 30 seconds)
11. Cool down
1. Active recovery - Low intensity yoga
2. Active recovery - Light walking or leisurely activities
1. REST DAY
1. Welcome to Week 2
1. First set - Push ups (complete 10 reps)
2. First set - Plank shoulder taps (complete 20 reps [10 each side])
3. First set - V-ups (complete 10 reps)
4. Second set - Push ups (complete 10 reps)
5. Second set - Plank shoulder taps (complete 20 reps [10 each side])
6. Second set - V-ups (complete 10 reps)
7. Rest 2 MINUTES
8. First set - Diamond push ups (complete 8 reps)
9. First set - High plank (complete 30 seconds)
10. Second set - Diamond push ups (complete 8 reps)
11. Second set - High plank (complete 30 seconds)
12. Third set - Diamond push ups (complete 8 reps)
13. Third set - High plank (complete 30 seconds)
14. Cool down
1. First set - Walking lunges (Complete 10 reps each leg)
2. First set - Glute bridges (Complete 10 reps)
3. First set - Fire Hydrants (Complete 12 reps each leg)
4. Second set - Walking lunges (Complete 10 reps each leg)
5. Second set - Glute bridges (Complete 10 reps)
6. Second set - Fire Hydrants (Complete 12 reps each leg)
7. Third set - Walking lunges (Complete 10 reps each leg)
8. Third set - Glute bridges (Complete 10 reps)
9. Third set - Fire Hydrants (Complete 12 reps each leg)
10. Rest 2 MINUTES
11. First set - Sumo Squats (Complete 10 reps)
12. First set - Calf raises (Complete 25 reps)
13. Second set - Sumo Squats (Complete 10 reps)
14. Second set - Calf raises (Complete 25 reps)
15. Cool down
1. First set - Side plank (complete 30 seconds each side)
2. First set - Russian twist (Complete 15 reps each side)
3. Second set - Side plank (complete 30 seconds each side)
4. Second set - Russian twist (Complete 15 reps each side)
5. Third set - Side plank (complete 30 seconds each side)
6. Third set - Russian twist (Complete 15 reps each side)
7. Rest 2 MINUTES
8. First set - Hollowbody hold (Complete 20 seconds)
9. First set - Superman hold (Complete 20 seconds)
10. First set - Low plank (Complete 20 seconds)
11. Second set - Hollowbody hold (Complete 20 seconds)
12. Second set - Superman hold (Complete 20 seconds)
13. Second set - Low plank (Complete 20 seconds)
14. Third set - Hollowbody hold (Complete 20 seconds)
15. Third set - Superman hold (Complete 20 seconds)
16. Third set - Low plank (Complete 20 seconds)
17. Cool down
1. First set - Burpees (10 reps)
2. First set - Jumping Jacks (Complete 30 seconds)
3. Second set - Burpees (10 reps)
4. Second set - Jumping Jacks (Complete 30 seconds)
5. Third set - Burpees (10 reps)
6. Third set - Jumping Jacks (Complete 30 seconds)
7. Rest 2 MINUTES
8. First set - Mountain climbers (Complete 20 reps each side)
9. First set - Shadow boxing (Complete 1 minute)
10. Second set - Mountain climbers (Complete 20 reps each side)
11. Second set - Shadow boxing (Complete 1 minute)
12. Rest 2 MINUTES
13. First set - Half burpees (Complete 10 reps)
14. Second set - Half burpees (Complete 10 reps)
15. Cool down
1. First set - Bulgarian lunges (complete 12 reps each leg)
2. First set - Box step up (complete 15 reps each leg)
3. First set - Side lunges (complete 15 reps each leg)
4. First set - Crab walks (complete 1 minute)
5. First set - Squat hold (complete 30 seconds)
6. Second set - Bulgarian lunges (complete 12 reps each leg)
7. Second set - Box step up (complete 15 reps each leg)
8. Second set - Side lunges (complete 15 reps each leg)
9. Second set - Crab walks (complete 1 minute)
10. Second set - Squat hold (complete 30 seconds)
11. Third set - Bulgarian lunges (complete 12 reps each leg)
12. Third set - Box step up (complete 15 reps each leg)
13. Third set - Side lunges (complete 15 reps each leg)
14. Third set - Crab walks (complete 1 minute)
15. Third set - Squat hold (complete 30 seconds)
16. Cool down
1. Active recovery - Low intensity yoga
2. Active recovery - Light walking or leisurely activities
1. REST DAY
1. Welcome to Week 3
1. First set - Push ups (complete 10 reps)
2. First set - Plank shoulder taps (complete 20 reps [10 each side])
3. First set - V-ups (complete 10 reps)
4. Second set - Push ups (complete 10 reps)
5. Second set - Plank shoulder taps (complete 20 reps [10 each side])
6. Second set - V-ups (complete 10 reps)
7. Third set - Push ups (complete 10 reps)
8. Third set - Plank shoulder taps (complete 20 reps [10 each side])
9. Third set - V-ups (complete 10 reps)
10. Rest 2 MINUTES
11. First set - Diamond push ups (complete 8 reps)
12. First set - High plank (complete 30 seconds)
13. Second set - Diamond push ups (complete 8 reps)
14. Second set - High plank (complete 30 seconds)
15. Third set - Diamond push ups (complete 8 reps)
16. Third set - High plank (complete 30 seconds)
17. Cool down
1. First set - Walking lunges (Complete 10 reps each leg)
2. First set - Glute bridges (Complete 10 reps)
3. First set - Fire Hydrants (Complete 12 reps each leg)
4. Second set - Walking lunges (Complete 10 reps each leg)
5. Second set - Glute bridges (Complete 10 reps)
6. Second set - Fire Hydrants (Complete 12 reps each leg)
7. Third set - Walking lunges (Complete 10 reps each leg)
8. Third set - Glute bridges (Complete 10 reps)
9. Third set - Fire Hydrants (Complete 12 reps each leg)
10. Rest 2 MINUTES
11. First set - Sumo Squats (Complete 12 reps)
12. First set - Calf raises (Complete 25 reps)
13. Second set - Sumo Squats (Complete 12 reps)
14. Second set - Calf raises (Complete 25 reps)
15. Third set - Sumo Squats (Complete 12 reps)
16. Third set - Calf raises (Complete 25 reps)
17. Cool down
1. First set - Side plank (complete 30 seconds each side)
2. First set - Russian twist (Complete 15 reps each side)
3. Second set - Side plank (complete 30 seconds each side)
4. Second set - Russian twist (Complete 15 reps each side)
5. Third set - Side plank (complete 30 seconds each side)
6. Third set - Russian twist (Complete 15 reps each side)
7. Rest 2 MINUTES
8. First set - Hollowbody hold (Complete 20 seconds)
9. First set - Superman hold (Complete 20 seconds)
10. First set - Low plank (Complete 20 seconds)
11. Second set - Hollowbody hold (Complete 20 seconds)
12. Second set - Superman hold (Complete 20 seconds)
13. Second set - Low plank (Complete 20 seconds)
14. Third set - Hollowbody hold (Complete 20 seconds)
15. Third set - Superman hold (Complete 20 seconds)
16. Third set - Low plank (Complete 20 seconds)
17. Cool down
1. First set - Burpees (10 reps)
2. First set - Jumping Jacks (Complete 30 seconds)
3. Second set - Burpees (10 reps)
4. Second set - Jumping Jacks (Complete 30 seconds)
5. Third set - Burpees (10 reps)
6. Third set - Jumping Jacks (Complete 30 seconds)
7. Rest 2 MINUTES
8. First set - Mountain climbers (Complete 20 reps each side)
9. First set - Shadow boxing (Complete 1 minute)
10. Second set - Mountain climbers (Complete 20 reps each side)
11. Second set - Shadow boxing (Complete 1 minute)
12. Third set - Mountain climbers (Complete 20 reps each side)
13. Third set - Shadow boxing (Complete 1 minute)
14. Rest 2 MINUTES
15. First set - Half burpees (Complete 10 reps)
16. Second set - Half burpees (Complete 10 reps)
17. Third set - Half burpees (Complete 10 reps)
18. Cool down
1. First set - Bulgarian lunges (complete 12 reps each leg)
2. First set - Box step up (complete 15 reps each leg)
3. First set - Side lunges (complete 15 reps each leg)
4. First set - Crab walks (complete 1 minute)
5. First set - Squat hold (complete 30 seconds)
6. Second set - Bulgarian lunges (complete 12 reps each leg)
7. Second set - Box step up (complete 15 reps each leg)
8. Second set - Side lunges (complete 15 reps each leg)
9. Second set - Crab walks (complete 1 minute)
10. Second set - Squat hold (complete 30 seconds)
11. Third set - Bulgarian lunges (complete 12 reps each leg)
12. Third set - Box step up (complete 15 reps each leg)
13. Third set - Side lunges (complete 15 reps each leg)
14. Third set - Crab walks (complete 1 minute)
15. Third set - Squat hold (complete 30 seconds)
16. Cool down
1. Active recovery - Low intensity yoga
2. Active recovery - Light walking or leisurely activities
1. REST DAY
1. Welcome to Week 4
1. First set - Push ups (complete 12 reps)
2. First set - Plank shoulder taps (complete 20 reps [10 each side])
3. First set - V-ups (complete 12 reps)
4. Second set - Push ups (complete 12 reps)
5. Second set - Plank shoulder taps (complete 20 reps [10 each side])
6. Second set - V-ups (complete 12 reps)
7. Third set - Push ups (complete 12 reps)
8. Third set - Plank shoulder taps (complete 20 reps [10 each side])
9. Third set - V-ups (complete 12 reps)
10. Rest 2 MINUTES
11. First set - Diamond push ups (complete 10 reps)
12. First set - High plank (complete 30 seconds)
13. Second set - Diamond push ups (complete 10 reps)
14. Second set - High plank (complete 30 seconds)
15. Third set - Diamond push ups (complete 10 reps)
16. Third set - High plank (complete 30 seconds)
17. Cool down
1. First set - Walking lunges (Complete 12 reps each leg)
2. First set - Glute bridges (Complete 15 reps)
3. First set - Fire Hydrants (Complete 15 reps each leg)
4. Second set - Walking lunges (Complete 12 reps each leg)
5. Second set - Glute bridges (Complete 15 reps)
6. Second set - Fire Hydrants (Complete 15 reps each leg)
7. Third set - Walking lunges (Complete 12 reps each leg)
8. Third set - Glute bridges (Complete 15 reps)
9. Third set - Fire Hydrants (Complete 15 reps each leg)
10. Rest 2 MINUTES
11. First set - Sumo Squats (Complete 15 reps)
12. First set - Calf raises (Complete 25 reps)
13. Second set - Sumo Squats (Complete 15 reps)
14. Second set - Calf raises (Complete 25 reps)
15. Third set - Sumo Squats (Complete 15 reps)
16. Third set - Calf raises (Complete 25 reps)
17. Cool down
1. First set - Side plank (complete 30 seconds each side)
2. First set - Russian twist (Complete 15 reps each side)
3. Second set - Side plank (complete 30 seconds each side)
4. Second set - Russian twist (Complete 15 reps each side)
5. Third set - Side plank (complete 30 seconds each side)
6. Third set - Russian twist (Complete 15 reps each side)
7. Rest 2 MINUTES
8. First set - Hollowbody hold (Complete 30 seconds)
9. First set - Superman hold (Complete 30 seconds)
10. First set - Low plank (Complete 30 seconds)
11. Second set - Hollowbody hold (Complete 30 seconds)
12. Second set - Superman hold (Complete 30 seconds)
13. Second set - Low plank (Complete 30 seconds)
14. Third set - Hollowbody hold (Complete 30 seconds)
15. Third set - Superman hold (Complete 30 seconds)
16. Third set - Low plank (Complete 30 seconds)
17. Cool down
1. First set - Burpees (15 reps)
2. First set - Jumping Jacks (Complete 30 seconds)
3. Second set - Burpees (15 reps)
4. Second set - Jumping Jacks (Complete 30 seconds)
5. Third set - Burpees (15 reps)
6. Third set - Jumping Jacks (Complete 30 seconds)
7. Rest 2 MINUTES
8. First set - Mountain climbers (Complete 25 reps each side)
9. First set - Shadow boxing (Complete 1 minute)
10. Second set - Mountain climbers (Complete 25 reps each side)
11. Second set - Shadow boxing (Complete 1 minute)
12. Third set - Mountain climbers (Complete 25 reps each side)
13. Third set - Shadow boxing (Complete 1 minute)
14. Rest 2 MINUTES
15. First set - Half burpees (Complete 10 reps)
16. Second set - Half burpees (Complete 10 reps)
17. Third set - Half burpees (Complete 10 reps)
18. Cool down
1. First set - Bulgarian lunges (complete 15 reps each leg)
2. First set - Box step up (complete 15 reps each leg)
3. First set - Side lunges (complete 15 reps each leg)
4. First set - Crab walks (complete 1 minute)
5. First set - Squat hold (complete 30 seconds)
6. Second set - Bulgarian lunges (complete 15 reps each leg)
7. Second set - Box step up (complete 15 reps each leg)
8. Second set - Side lunges (complete 15 reps each leg)
9. Second set - Crab walks (complete 1 minute)
10. Second set - Squat hold (complete 30 seconds)
11. Third set - Bulgarian lunges (complete 15 reps each leg)
12. Third set - Box step up (complete 15 reps each leg)
13. Third set - Side lunges (complete 15 reps each leg)
14. Third set - Crab walks (complete 1 minute)
15. Third set - Squat hold (complete 30 seconds)
16. Cool down
1. Active recovery - Low intensity yoga
2. Active recovery - Light walking or leisurely activities
1. REST DAY

About this training program

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2.5 horas de contenido en video

Eve Beres Training Program

Training program content

Welcome Eve

Introduction to week 1

Week 1 - Monday

Week 1 - Tuesday

Week 1 - Wednesday

Week 1 - Thursday

Week 1 - Friday

Week 1 - Saturday

Week 1 - Sunday

Introduction to week 2

Week 2 - Monday

Week 2 - Tuesday

Week 2 - Wednesday

Week 2 - Thursday

Week 2 - Friday

Week 2 - Saturday

Week 2 - Sunday

Introduction to week 3

Week 3 - Monday

Week 3 - Tuesday

Week 3 - Wednesday

Week 3 - Thursday

Week 3 - Friday

Week 3 - Saturday

Week 3 - Sunday

Introduction to week 4

Week 4 - Monday

Week 4 - Tuesday

Week 4 - Wednesday

Week 4 - Thursday

Week 4 - Friday

Week 4 - Saturday

Week 4 - Sunday

About this training program