{"id":2370,"date":"2025-08-25T18:09:01","date_gmt":"2025-08-25T16:09:01","guid":{"rendered":"https:\/\/starktillsammans.com\/?p=2370"},"modified":"2026-04-26T13:10:59","modified_gmt":"2026-04-26T13:10:59","slug":"31-dagars-traningsplan","status":"publish","type":"post","link":"https:\/\/telluscreative.com\/starktillsammans\/31-dagars-traningsplan\/","title":{"rendered":"31 dagars tr\u00e4ningsplan \u2013 hemma &amp; gym (gratis schema dag f\u00f6r dag)"},"content":{"rendered":"\n<main class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Annonsl\u00e4nkar f\u00f6rekommer i denna artikel.<\/strong> Det inneb\u00e4r att vi kan f\u00e5 ers\u00e4ttning om du handlar via v\u00e5ra l\u00e4nkar \u2013 utan extra kostnad f\u00f6r dig.<br><em>Vi rekommenderar endast produkter vi sj\u00e4lva tror p\u00e5 och skulle anv\u00e4nda sj\u00e4lva.<\/em><\/p>\n\n\n\n<p>H\u00e4r f\u00e5r du en komplett <strong>31 dagars tr\u00e4ningsplan<\/strong> med <strong>tv\u00e5 sp\u00e5r<\/strong>: <em>Hemma (kroppsvikt\/gummiband)<\/em> och <em>Gym (hantlar\/maskiner)<\/em>. V\u00e4lj sp\u00e5r eller kombinera fritt \u2013 varje dag listar vi \u00f6vningar, set x reps och tips f\u00f6r progression. Planen passar nyb\u00f6rjare och motion\u00e4rer som vill bygga styrka, f\u00f6rb\u00e4ttra kondition och m\u00e5 b\u00e4ttre i vardagen.<\/p>\n\n\n\n<p class=\"st-plan st-pdf-cta\"><em>S\u00e5 f\u00f6ljer du planen:<\/em> K\u00f6r 2\u20133 set\/\u00f6vning om du \u00e4r ny, 3\u20134 set om du \u00e4r van. H\u00e5ll 1\u20132 reps i tanken (<abbr title=\"Rate of Perceived Exertion\">RPE<\/abbr> ~8) p\u00e5 sista setet. Vila 60\u201390 sek mellan set. Justera vikter\/tempo f\u00f6r att passa din niv\u00e5.<\/p>\n\n\n\n<p>Om du vill b\u00f6rja \u00e4nnu enklare kan du f\u00f6rst testa ett <a href=\"https:\/\/telluscreative.com\/starktillsammans\/10-min-traning-hemma-fettforbranning\/\">10 min tr\u00e4ningspass hemma<\/a> \u2013 perfekt f\u00f6r att komma ig\u00e5ng innan du f\u00f6ljer hela planen fullt ut.<\/p>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-1cd71c99 wp-block-group-is-layout-constrained\" style=\"border-radius:16px;background-color:#0f172a;margin-top:20px;padding-top:20px;padding-right:20px;padding-bottom:20px;padding-left:20px\">\n<h3 class=\"wp-block-heading has-text-align-center has-global-color-9-color has-text-color\">F\u00e5 planen som PDF + bonusguider<\/h3>\n\n\n<p>[mailpoet_form id=&#8221;2&#8243;]<\/p>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\udded F\u00e5 ut mest av din 31 dagars tr\u00e4ningsplan \u2013 hemma &amp; gym<\/h2>\n\n\n\n<p>F\u00f6r att maximera resultaten av din tr\u00e4ning \u2013 oavsett om du k\u00f6r hemma med kroppsvikt eller p\u00e5 gym med vikter \u2013 \u00e4r det viktigt att ta hand om kroppen b\u00e5de <strong>f\u00f6re och efter varje pass<\/strong>. H\u00e4r \u00e4r n\u00e5gra enkla men kraftfulla tips:<\/p>\n\n\n\n<p>\ud83d\udd25 F\u00f6re tr\u00e4ning \u2013 f\u00f6rbered kroppen<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e4rm upp i 5\u201310 minuter med dynamiska r\u00f6relser (t.ex. h\u00f6ga kn\u00e4n, armcirklar, benb\u00f6j)<\/li>\n\n\n\n<li>Aktivera musklerna du ska anv\u00e4nda \u2013 det minskar skaderisken och f\u00f6rb\u00e4ttrar prestationen<\/li>\n\n\n\n<li>Fokusera mentalt \u2013 st\u00e4ll in dig p\u00e5 att ge allt under passet<\/li>\n<\/ul>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/arenaalvhogsborg.se\/magasin\/uppvarmning-nyckeln-till-en-battre-och-sakrare-traning\/\">L\u00e4s mer om uppv\u00e4rmningens effekt h\u00e4r<\/a><\/p>\n\n\n\n<p>\ud83e\uddd8 Efter tr\u00e4ning \u2013 \u00e5terh\u00e4mtning &amp; r\u00f6rlighet<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Varva ner med l\u00e4tt r\u00f6relse och djupandning<\/li>\n\n\n\n<li>Stretcha musklerna du har tr\u00e4nat \u2013 30 sek per muskelgrupp<\/li>\n\n\n\n<li>Fyll p\u00e5 med v\u00e4tska och g\u00e4rna ett proteinrikt mellanm\u00e5l<\/li>\n<\/ul>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/int.kettlersport.com\/sv\/blog\/darum-sind-das-warm-up-vor-und-das-cool-down-nach-dem-training-so-wichtig\/\">L\u00e4s mer om nedvarvningens betydelse h\u00e4r<\/a><\/p>\n\n\n\n<p>Genom att f\u00f6lja dessa rutiner f\u00e5r du b\u00e4ttre resultat, mindre tr\u00e4ningsv\u00e4rk och en kropp som h\u00e5ller l\u00e4ngre \u2013 b\u00e5de under och efter din 31-dagars tr\u00e4ningsresa.<\/p>\n\n\n\n<p>F\u00f6r b\u00e4sta resultat beh\u00f6ver tr\u00e4ning kombineras med r\u00e4tt kost. Se v\u00e5r guide om <strong><a href=\"https:\/\/telluscreative.com\/starktillsammans\/hur-mycket-protein-per-dag\/\">hur mycket protein per dag<\/a><\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Inneh\u00e5ll<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"\/starktillsammans\/#vecka-1\">Vecka 1 \u2013 Kom ig\u00e5ng<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#vecka-2\">Vecka 2 \u2013 Bygg vidare<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#vecka-3\">Vecka 3 \u2013 Progression<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#vecka-4\">Vecka 4 \u2013 Starkare<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#final-push\">Dag 29\u201331 \u2013 Final push<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#kost-aterhamtning\">Kost &amp; \u00e5terh\u00e4mtning<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#utrustning\">Utrustning vi rekommenderar<\/a><\/li>\n\n\n\n<li><a href=\"\/starktillsammans\/#faq\">FAQ<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group st-pdf-cta is-layout-flow wp-block-group-is-layout-flow\"><p>[mailpoet_form id=&#8221;2&#8243;]<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group st-plan has-background is-layout-constrained wp-container-core-group-is-layout-0c29c608 wp-block-group-is-layout-constrained\" style=\"border-radius:12px;background-color:#f1f5f9;padding-top:10px;padding-right:14px;padding-bottom:10px;padding-left:14px\">\n<p><strong>Legend:<\/strong> <em>Hemma<\/em> = kroppsvikt\/gummiband \u00b7 <em>Gym<\/em> = hantlar\/maskiner \u00b7 <strong>Set \u00d7 Reps<\/strong> anges per \u00f6vning \u00b7 <strong>Tempo<\/strong> (t.ex. 3\u20131\u20131 = excentrisk\u2013paus\u2013koncentrisk).<\/p>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vecka-1\">Vecka 1 \u2013 Kom ig\u00e5ng<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 1 \u2013 Helkropp (l\u00e4tt)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><em><strong>Hemma:<\/strong><\/em> Kn\u00e4b\u00f6j 3\u00d712, Armh\u00e4vningar 3\u00d78, H\u00f6ftlyft 3\u00d712, Rodd med band 3\u00d712, Plankan 3\u00d730s<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Benpress 3\u00d712, Br\u00f6stpress 3\u00d710, Latsdrag 3\u00d712, H\u00f6ftlyft 3\u00d712, Planka 3\u00d745s<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 2 \u2013 Kondition (lugn)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>20\u201330 min promenad, cykel eller rodd + r\u00f6rlighet 5 min.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 3 \u2013 \u00d6verkropp<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Pike push-ups 3\u00d78, Enarmsrodd med band 3\u00d712, Dips mot b\u00e4nk 3\u00d710, Bicepscurl med band 3\u00d712, Sidoplanka 3\u00d730s\/ sida<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Hantelpress lutande 3\u00d710, Sittande rodd 3\u00d712, Axelpress 3\u00d710, Kabelcurl 3\u00d712, Pressdown 3\u00d712<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 4 \u2013 Vila\/aktiv \u00e5terh\u00e4mtning<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>Promenad 15\u201330 min + stretching.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 5 \u2013 Underkropp<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Utfall bak\u00e5t 3\u00d710\/ben, Enbens h\u00f6ftlyft 3\u00d712, Kalvh\u00f6jningar 3\u00d715, Sidohopp 3\u00d720, Hollow hold 3\u00d720s<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Kn\u00e4b\u00f6j 3\u00d78, Rum\u00e4nska marklyft 3\u00d710, Benextension 3\u00d712, L\u00e5rcurl 3\u00d712, Crunch 3\u00d715<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 6 \u2013 Kondition (intervaller l\u00e4tt)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>10\u00d7 (30s arbete \/ 60s vila).<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 7 \u2013 Vila<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Vila<\/em><\/strong><\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vecka-2\">Vecka 2 \u2013 Bygg vidare<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 8 \u2013 Helkropp (medel)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Kn\u00e4b\u00f6j tempo 3\u00d710, Armh\u00e4vningar 4\u00d710, Bandrodd 4\u00d712, H\u00f6ftlyft 4\u00d712, Planka 3\u00d760s<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Benpress 4\u00d710, Hantelpress 4\u00d710, Latsdrag 4\u00d712, Hip thrust 4\u00d712, Cable crunch 3\u00d715<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 9 \u2013 Kondition (medel)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>25\u201335 min cardio i zon 2\u20133.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 10 \u2013 \u00d6verkropp (tryck\/drag)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Pike push-ups 4\u00d710, Bandrodd 4\u00d712, Dips 3\u00d712, Face pull band 3\u00d715, Sidoplanka 3\u00d740s<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Lutande hantelpress 4\u00d710, Sittande rodd 4\u00d712, Milit\u00e4rpress 3\u00d710, Flyes 3\u00d712, Rear delts 3\u00d715<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 11 \u2013 Vila\/r\u00f6rlighet<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>10\u201315 min r\u00f6rlighet + promenad.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 12 \u2013 Underkropp (glutes\/hamstrings)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma: <\/em><\/strong>Utfall fram 4\u00d710, Enbens RDL med band 3\u00d712, Glute bridge 4\u00d712, Kalvh\u00f6jningar 4\u00d715, Hollow hold 3\u00d730s<\/li>\n\n\n\n<li><strong><em>Gym: <\/em><\/strong>Kn\u00e4b\u00f6j 4\u00d76, Rum\u00e4nska marklyft 4\u00d78, Kickbacks 3\u00d712, L\u00e5rcurl 3\u00d712, Maghjul 3\u00d712<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 13 \u2013 Intervaller (1:1)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>12\u00d7 (45s snabbt \/ 45s vila).<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 14 \u2013 Vila<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Vila<\/em><\/strong><\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vecka-3\">Vecka 3 \u2013 Progression<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 15 \u2013 Helkropp (progression)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Pausb\u00f6j 4\u00d78, Armh\u00e4vningar f\u00f6tter upph\u00f6jda 4\u00d78, Bandrodd 4\u00d712, Enbens h\u00f6ftlyft 3\u00d712, Planka med reach 3\u00d710<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Benpress tung 4\u00d78, Hantelpress 4\u00d78, Latsdrag smalt 4\u00d710, Hip thrust 4\u00d78, Pallof press 3\u00d712<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 16 \u2013 Kondition (tr\u00f6skel)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>3\u00d78 min i h\u00e5rt tempo, 2 min vila mellan.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 17 \u2013 \u00d6verkropp (push\/pull superset)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Pike push-ups + Bandrodd, Dips + Face pull, Bicepscurl<\/li>\n\n\n\n<li><strong><em>Gym:<\/em><\/strong> Hantelpress + Sittande rodd, Axelpress + Latsdrag, Kabelcurl + Pressdown<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 18 \u2013 Vila\/aktiv<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Vila\/aktiv<\/em><\/strong> \u00e5terh\u00e4mtning<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 19 \u2013 Underkropp (ensidigt fokus)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma: <\/em><\/strong>Bulgariska utfall, Enbens RDL, Sidog\u00e5ng miniband, Kalvh\u00f6jningar<\/li>\n\n\n\n<li><strong><em>Gym: <\/em><\/strong>Kn\u00e4b\u00f6j 5\u00d75, RDL, Benpress enbens, L\u00e5rcurl, Anti-rotation<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 20 \u2013 Intervaller (pyramid)<\/strong><\/summary>\n<p><strong>Intervaller \u2013 pyramid 1\u20132\u20133\u20134\u20133\u20132\u20131<\/strong><br>Spring\/cykla\/ro i ett snabbt tempo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 min snabbt \u2192 1 min vila<\/li>\n\n\n\n<li>2 min snabbt \u2192 2 min vila<\/li>\n\n\n\n<li>3 min snabbt \u2192 3 min vila<\/li>\n\n\n\n<li>4 min snabbt \u2192 4 min vila<\/li>\n\n\n\n<li>Sedan ned igen: 3\u20132\u20131 min snabbt, med lika l\u00e5ng vila efter varje.<\/li>\n<\/ul>\n\n\n\n<p>\ud83d\udc49 Totalt 16 min arbete + 16 min vila. Avsluta med uppv\u00e4rmning\/nedvarvning 5\u201310 min.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 21 \u2013 Vila<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>Vila<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vecka-4\">Vecka 4 \u2013 Starkare<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 22 \u2013 Helkropp (tungt\/l\u00e5g reps)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma: <\/em><\/strong>Kn\u00e4b\u00f6j med vikt 5\u00d76, Armh\u00e4vningar smalt 4\u00d78, Bandrodd 4\u00d710, Enbens h\u00f6ftlyft 4\u00d710, Planka 3\u00d760s<\/li>\n\n\n\n<li><strong><em>Gym: <\/em><\/strong>Kn\u00e4b\u00f6j 5\u00d75, B\u00e4nkpress 5\u00d75, Latsdrag 4\u00d78, Hip thrust 4\u00d78, Benlyft 3\u00d710<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 23 \u2013 Kondition (l\u00e4ngre pass)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>40\u201360 min prattempo.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 24 \u2013 \u00d6verkropp (volym)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Pike push-ups 5\u00d78, Bandrodd 5\u00d712, Dips 4\u00d712, Face pull 4\u00d715, Curl 4\u00d712, Sidoplanka 3\u00d745s<\/li>\n\n\n\n<li><strong><em>Gym: <\/em><\/strong>Hantelpress 5\u00d710, Sittande rodd 5\u00d712, Axelpress 4\u00d710, Flyes 4\u00d715, Curl 4\u00d712, Pressdown 4\u00d712<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 25 \u2013 Vila\/r\u00f6rlighet<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>Vila\/r\u00f6rlighet<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 26 \u2013 Underkropp (pump &amp; teknik)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li><strong><em>Hemma:<\/em><\/strong> Goblet squat, Glute bridge, Sidog\u00e5ng miniband, T\u00e5h\u00e4vningar, Hollow hold<\/li>\n\n\n\n<li><strong><em>Gym: <\/em><\/strong>Frontb\u00f6j\/benpress, RDL, Benextension, L\u00e5rcurl, Woodchoppers<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 27 \u2013 Intervaller (30\/30 x 15)<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>K\u00f6r <strong>30 sekunder snabbt<\/strong> (spring, cykla, ro \u2013 h\u00f6g intensitet).<\/li>\n\n\n\n<li>Direkt f\u00f6ljt av <strong>30 sekunder vila\/lugn fart<\/strong>.<\/li>\n\n\n\n<li>Upprepa detta <strong>15 g\u00e5nger<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>\ud83d\udc49 Totalt: <strong>15 minuter<\/strong> (7,5 min arbete + 7,5 min vila).<br>L\u00e4gg till 5\u201310 min uppv\u00e4rmning + 5\u201310 min nedvarvning.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 28 \u2013 Vila<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>Vila<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"final-push\">Final push(Dag 29-31)<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 29 \u2013 Helkropp (favoriter)<\/strong><\/summary>\n<p><strong>Helkropp \u2013 v\u00e4lj 5 favorit\u00f6vningar fr\u00e5n m\u00e5naden, k\u00f6r 4\u00d78\u201312.<\/strong><br>Exempel p\u00e5 kombination:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kn\u00e4b\u00f6j (ben)<\/li>\n\n\n\n<li>Hantelpress eller armh\u00e4vningar (br\u00f6st)<\/li>\n\n\n\n<li>Rodd med gummiband eller sittande rodd (rygg)<\/li>\n\n\n\n<li>Axelpress (axlar)<\/li>\n\n\n\n<li>Plankan eller maghjul (core)<\/li>\n<\/ul>\n\n\n\n<p>\ud83d\udc49 D\u00e5 f\u00e5r de ett balanserat pass som tr\u00e4nar hela kroppen.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 30 \u2013 Konditionstest<\/strong><\/summary>\n<ul class=\"wp-block-list\">\n<li>Konditionstest \u2013 3 km tid eller 20 min \u201cs\u00e5 l\u00e5ngt du kommer\u201d.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dag 31 \u2013 R\u00f6rlighet &amp; reflektion<\/strong><\/summary>\n<p><strong>R\u00f6rlighet &amp; reflektion \u2013 skriv ned dina framsteg och nya m\u00e5l.<\/strong><br>Exempel p\u00e5 fr\u00e5gor att besvara:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hur m\u00e5nga pass fullf\u00f6ljde du?<\/li>\n\n\n\n<li>Har styrkan, konditionen eller energin f\u00f6rb\u00e4ttrats?<\/li>\n\n\n\n<li>Vilka \u00f6vningar k\u00e4ndes l\u00e4ttare nu j\u00e4mf\u00f6rt med dag 1?<\/li>\n\n\n\n<li>Vad vill du forts\u00e4tta med n\u00e4sta m\u00e5nad (m\u00e5l f\u00f6r styrka, vikt, vanor)?<\/li>\n<\/ul>\n\n\n\n<p>Avsluta med 15 min lugn r\u00f6rlighetstr\u00e4ning (h\u00f6fter, br\u00f6st, baksida l\u00e5r).<\/p>\n\n\n\n<p>Exempel:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Djup kn\u00e4b\u00f6j stretch \u2013 2\u00d745 sek<\/li>\n\n\n\n<li>H\u00f6ft\u00f6ppnare (lunge stretch) \u2013 2\u00d730 sek\/ben<\/li>\n\n\n\n<li>Br\u00f6st\u00f6ppnare mot v\u00e4gg \u2013 2\u00d730 sek\/sida<\/li>\n\n\n\n<li>Sittande fram\u00e5tf\u00e4llning (hamstrings) \u2013 2\u00d745 sek<\/li>\n\n\n\n<li>Katten &amp; kon (ryggr\u00f6rlighet) \u2013 5\u20136 andetag<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kost-aterhamtning\">Kost &amp; \u00e5terh\u00e4mtning \u2013 g\u00f6r planen l\u00e4ttare att f\u00f6lja<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein:<\/strong> 1,6\u20132,2 g\/kg kroppsvikt\/dag. F\u00f6rdela 20\u201340 g per m\u00e5ltid. <a href=\"https:\/\/adtr.co\/edj5uj\" data-type=\"link\" data-id=\"https:\/\/adtr.co\/edj5uj\" target=\"_blank\" rel=\"noreferrer noopener nofollow sponsored\">Se v\u00e5rt toppval (whey)<\/a>(annonsl\u00e4nk).<\/li>\n\n\n\n<li><strong>Energi:<\/strong> Justera portionsstorlek (ris\/pasta\/tillbeh\u00f6r) men beh\u00e5ll proteink\u00e4llan.<\/li>\n\n\n\n<li><strong>S\u00f6mn:<\/strong> 7\u20139 h\/natt. Magnesium\/omega-3 kan hj\u00e4lpa vissa (se l\u00e4nkar nedan).<\/li>\n\n\n\n<li><strong>V\u00e4tska:<\/strong> 30\u201335 ml\/kg\/dag. Extra vid svettiga pass.<\/li>\n<\/ul>\n<\/main>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"utrustning\">Utrustning &amp; ingredienser vi rekommenderar<\/h2>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-left is-layout-flex wp-container-core-buttons-is-layout-e017fac4 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-base-color has-contrast-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/go.adt253.net\/t\/t?a=158453212&amp;as=1980988841&amp;t=2&amp;tk=1\" style=\"border-radius:12px\" target=\"_blank\" rel=\"nofollow sponsored noopener noreferrer noopener\">Whey protein (Bodystore) (annonsl\u00e4nk)<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-base-background-color has-text-color has-background has-border-color has-neutral-border-color wp-element-button\" href=\"https:\/\/go.adt291.com\/t\/t?a=1035649152&amp;as=1980988841&amp;t=2&amp;tk=1&amp;url=https:\/\/www.gymgrossisten.com\/star-gear-miniband\/1095-06R.html\" style=\"border-width:1px;border-radius:12px\" target=\"_blank\" rel=\"nofollow sponsored noopener noreferrer noopener\">Gummiband \/ minibands (Gymgrossisten) (annonsl\u00e4nk)<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-base-background-color has-text-color has-background has-border-color has-neutral-border-color wp-element-button\" href=\"https:\/\/go.adt284.net\/t\/t?a=1951492419&amp;as=1980988841&amp;t=2&amp;tk=1&amp;url=https:\/\/www.svensktkosttillskott.se\/core-creatine\" style=\"border-width:1px;border-radius:12px\" target=\"_blank\" rel=\"nofollow sponsored noopener noreferrer noopener\">Kreatin monohydrat (Svenskt Kosttillskott) (annonsl\u00e4nk)<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-base-background-color has-text-color has-background has-border-color has-neutral-border-color wp-element-button\" href=\"https:\/\/go.adt231.net\/t\/t?a=1951492533&amp;as=1980988841&amp;t=2&amp;tk=1&amp;url=https:\/\/www.svenskhalsokost.se\/core-omega-3\" style=\"border-width:1px;border-radius:12px\" target=\"_blank\" rel=\"nofollow sponsored noopener noreferrer noopener\">Omega-3 (Svensk H\u00e4lsokost) (annonsl\u00e4nk)<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-base-background-color has-text-color has-background has-border-color has-neutral-border-color wp-element-button\" href=\"https:\/\/go.adt291.com\/t\/t?a=1035649152&amp;as=1980988841&amp;t=2&amp;tk=1&amp;url=https:\/\/www.gymgrossisten.com\/smartshake-original2go-one-800-ml\/9955-367R.html\" style=\"border-width:1px;border-radius:12px\" target=\"_blank\" rel=\"nofollow sponsored noopener noreferrer noopener\">Shaker (Gymgrossisten) (annonsl\u00e4nk)<\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-1cd71c99 wp-block-group-is-layout-constrained\" style=\"border-radius:16px;background-color:#0f172a;margin-top:20px;padding-top:20px;padding-right:20px;padding-bottom:20px;padding-left:20px\">\n<h3 class=\"wp-block-heading has-global-color-9-color has-text-color\">F\u00e5 planen som PDF + bonusguider<\/h3>\n\n\n<p>[mailpoet_form id=&#8221;2&#8243;]<\/p>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"faq\">FAQ<\/h2>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Hur ofta ska jag tr\u00e4na?<\/summary>\n<p>Planen har 4\u20135 aktiva dagar per vecka. Anpassa efter ditt schema.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Kan jag kombinera hemma &amp; gym?<\/summary>\n<p>Ja, v\u00e4lj hemmapass p\u00e5 vardagar och gym p\u00e5 helgen.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Vad ska jag \u00e4ta?<\/summary>\n<p>1,6\u20132,2 g protein\/kg per dag. Se v\u00e5ra <a href=\"\/starktillsammans\/proteinrika-recept\/\">proteinrika recept<\/a>.<\/p>\n\n\n\n<p><\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Funkar planen f\u00f6r viktminskning?<\/summary>\n<p>Ja \u2013 dra ner p\u00e5 portioner men beh\u00e5ll proteinet.<\/p>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-global-color-8-color has-alpha-channel-opacity has-global-color-8-background-color has-background is-style-wide is-style-wide--1\"\/>\n\n\n\n<p class=\"has-contrast-3-color has-text-color has-x-small-font-size\"><em>H\u00e4lsodisclaimer:<\/em> Tr\u00e4na efter din f\u00f6rm\u00e5ga. Avbryt vid sm\u00e4rta och r\u00e5dg\u00f6r med v\u00e5rden vid skador eller medicinska tillst\u00e5nd.<\/p>\n\n\n\n<script type=\"application\/ld+json\">\n  {\n    \"@context\":\"https:\/\/schema.org\",\n    \"@type\":\"Article\",\n    \"headline\":\"31 dagars tr\u00e4ningsplan \u2013 hemma & gym (gratis schema dag f\u00f6r dag)\",\n    \"author\":{\"@type\":\"Organization\",\"name\":\"Stark Tillsammans\"},\n    \"datePublished\":\"2025-08-25\",\n    \"dateModified\":\"2025-08-25\",\n    \"keywords\":\"31 dagars tr\u00e4ningsplan, hemmatr\u00e4ning, gym schema, gummiband, nyb\u00f6rjartr\u00e4ning\",\n    \"publisher\":{\"@type\":\"Organization\",\"name\":\"Stark Tillsammans\"}\n  }\n  <\/script>\n<script>\n  (function() {\n    \/\/ K\u00f6r bara p\u00e5 just denna sida (\u00e4ndra villkor om du vill)\n    document.addEventListener('keydown', function(e) {\n      if ((e.ctrlKey || e.metaKey) && e.key.toLowerCase() === 'p') {\n        e.preventDefault();\n        alert('PDF-versionen finns f\u00f6r prenumeranter. 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V\u00e4lj sp\u00e5r eller kombinera [&hellip;]<\/p>","protected":false},"author":1,"featured_media":2374,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[156,157,4,158,6,159,43,160],"class_list":["post-2370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-aterhamtning-rorlighet","tag-gymtraning","tag-hemmatraning","tag-konditionstraning","tag-nyborjartraning","tag-progressionstraning","tag-styrketraning","tag-traningsprogram-31-dagar"],"_links":{"self":[{"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/posts\/2370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/comments?post=2370"}],"version-history":[{"count":1,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/posts\/2370\/revisions"}],"predecessor-version":[{"id":3641,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/posts\/2370\/revisions\/3641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/media\/2374"}],"wp:attachment":[{"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/media?parent=2370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/categories?post=2370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/telluscreative.com\/starktillsammans\/wp-json\/wp\/v2\/tags?post=2370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}