SiO Athletica's Training Program

We have created a simple program for you if you're new to strength training. The program consists of two sessions per week, with varied and easy-to-follow exercises. You will learn basic techniques while building strength and improving your health.Join us and make training a natural part of your daily routine!

Warming up before the workout

You can warm up for 5–10 minutes on a bike, treadmill, or rowing machine. This is not required, but it helps prepare your body for the workout.

The most important thing is to do a specific warm-up. This means starting with two light sets of the exercise you are about to perform:✔ First set – use half of your training weight (50%).✔ Second set – increase the weight to about 75% of your training weight.

After these two sets, you're ready to start your workout! 💪😊

Leg Press

PreparationAdjust the seat so that your knees are at a minimum 90-degree angle when your feet are on the footplate.Make sure your feet are positioned in the middle of the footplate, with your toes pointing slightly outward.

Starting PositionSit down in the leg press machine and place your feet shoulder-width apart on the footplate.Your back and head should rest against the back support, and your hands should hold onto the handles beside the seat for support.

ExecutionPress the footplate away from you by extending your knees and hips. You do not need to fully lock out your knees at the top of the movement.Exhale as you push the footplate away.Lower yourself back to the starting position in a controlled manner by bending your knees and hips. Inhale as you lower down.Your knees should bend to approximately 90 degrees, or as far as feels comfortable, without your back lifting from the back support.

RepeatRepeat the movement for the desired number of repetitions. We recommend starting with three sets of 8 to 12 repetitions.

Chest Press

PreparationAdjust the seat so that the handles are at chest height when your arms are bent.

Starting PositionSit down in the chest press machine and place your hands on the handles with an overhand grip.Your back and head should rest against the back support, and your feet should be placed flat on the floor.

ExecutionPress the handles away from your chest by extending your arms.Exhale as you push the handles forward.Lower the handles back to the starting position in a controlled manner while inhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.

Leg Curl

PreparationAdjust the machine to fit your body length and ensure your feet are in the correct position.The pad should rest at the lower part of your legs, and your knees should be positioned directly under the pad you are lying on.

Starting PositionLie down in the leg curl machine and place your ankles under the pad.Make sure you are well-supported by the machine.

ExecutionBend your knees and pull the weight towards your seat using the muscles at the back of your thighs.Exhale as you bend your knees.Lower the weight back to the starting position in a controlled manner while inhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.

Lat Pulldown with Overhand Grip

PreparationAdjust the thigh pad height so your thighs are securely held in place.Ensure you are sitting upright.

Starting PositionSit down at the lat pulldown machine and position the thigh supports over your thighs.Grip the bar with an overhand grip, slightly wider than shoulder-width.

ExecutionPull the bar down toward your upper chest by bending your elbows and drawing your shoulder blades down and together.Exhale as you pull the bar down.Slowly return the bar to the starting position in a controlled manner while inhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.

Forward Lunge

Starting PositionStand upright with your feet shoulder-width apart.Hold a dumbbell in each hand by your sides.

ExecutionStep forward with one foot and lower your body by bending both knees.Inhale as you lower yourself down.Push off with your front foot and return to the starting position while exhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.

Romanian Deadlift

Starting PositionStand upright with your feet shoulder-width apart.Hold a barbell with an overhand grip in front of your thighs.

ExecutionKeep your back straight and lower the barbell down along the front of your legs by hinging at the hips and slightly bending your knees.Inhale as you lower the barbell.Lift the barbell back to the starting position by extending your hips and knees while exhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 6 to 10 repetitions.

Dumbbell Chest Press

Starting PositionLie on a flat bench with your feet flat on the floor.Hold a dumbbell in each hand above your chest.

ExecutionPress the dumbbells straight up by extending your arms.Exhale as you push the dumbbells up.Lower the dumbbells in a controlled manner back to the starting position while inhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.

Seated Row

Starting PositionSit down in the machine and place your feet on the footplates.Grip the handles with an overhand grip and sit upright with a straight back.

ExecutionPull the handle toward your stomach by bending your elbows and bringing your shoulder blades together.Exhale as you pull the handle toward you.Lower the handle in a controlled manner back to the starting position while inhaling.

RepeatRepeat the movement for the desired number of repetitions.We recommend starting with three sets of 8 to 12 repetitions.