If strength were a dish, you would need 9 ingredients for the perfect recipe. It is crucial to incorporate all 9 ingredients if you want fast and effective results with only 1 hour of exercise per week.

All of Anna Bogdanova's workouts are built around the 9 elements of strength, ranging from your nervous system to your muscles and your metabolism.

You get access to more of the strength you already possess when you stimulate the nervous system, muscles and metabolism just enough to create a change – there's no need for exhausting or overloading yourself.

Some programs focus more on certain elements than others. The details are outlined next to each program in the webshop.

You may not realize it at all, and you don't have to, but each exercise and program is strategically designed to incorporate all the 9 elements, so you can rest assured you are achieving the greatest possible effect in the shortest possible time.

SENSORY SYSTEMS
A well-functioning nervous system allows your body greater range and ease of motion. By stimulating your various sensory systems in a variety of ways, your brain develops a better sense of your body's position in space, and this allows you to move more gracefully.

MOBILITY
Your brain needs a complete and up-to-date map of your entire body in order to give it accurate directions. When you engage in mobility training in the programs, you are essentially updating your brain's GPS for all parts of your body, and this gives you greater freedom in your movements.

STABILITY
Stability, in the simplest of terms, is your ability not to tip over when you experience resistance from an outside force. By training your motor skills in the programs, you get more precise joint and muscle coordination as well as stronger joints and ligaments, resulting in better stability.

MUSCLE ACTIVATION 
Nine out of 10 women have difficulty activating their muscles. That's why our programs incorporate training that develops your ability to control your muscles, giving you access to more power on demand.

FORCE DEVELOPMENT
Once your muscles have been activated, you want to access maximum power, and you achieve this by using as many muscle fibers at the same time as possible. Our programs give you access to this power with exercises that not only activate as much muscle mass as possible, but also stimulate bone formation.

MUSCLE BUILDING
Muscle mass is a resource most abundant in our youth. We lose muscle mass with age and during periods of stress and inactivity. When you exercise to build muscle, you counteract the decrease in metabolism and blood sugar regulation, as well as the increase in inflammation that many experience as they approach 40.

ENERGY BALANCE
You cannot train effectively or perform optimally if you are in a state of energy deficit. You need to have enough energy for the tasks you want to do. Too much energy presents its own range of problems. The goal is therefore neither deficit nor surplus but to achieve energy balance. As such, you will find basic information and practical recommendations about diet in some of the whole-body programs.

ENERGY AVAILABILITY
Your muscles are also the combustion chambers of your body. As such, our programs focus on directing energy away from fat stores and into the muscles, where it is used to build you up and boost your metabolism.

WORK CAPACITY
Work capacity is an important element of strength training. How much you can do before you get tired and stop directly affects your ability to develop power. Following our programs, you'll be able to handle more intensity in your workout and in your life. You'll also recover from it faster and still have the energy for more.

The core of strength training is the ability to get your muscles (as many muscle fibers as possible) to contract. But a lot of people have a hard time doing that because the brain has a hard time connecting with the muscles and getting them to work.

If you are a beginner or have been inactive for some time
you often have "brakes" on your muscles.
Your brain turns these on to protect you from injuries that occur when you use too much force. Your freedom of movement also becomes restricted, especially if you don't challenge your coordination and balance on a daily basis. Your brain simply doesn't trust your body.

If you are in pain
your brain can start to interpret movement as pain.
This is a safeguard designed to limit further injury. However, the result is that you move less frequently and more gently, which reduces your ability to coordinate and call on muscle fibers. You essentially "forget" how to pull them together. The same thing happens if you train very one-sidedly.

When prolonged training sessions
especially cardio, are combined with insufficient recovery time and food intake, the neurotransmitters that tell muscles to contract are depleted.

This also happens after prolonged periods of stress. We experience this as difficulty "turning on" our body and even ordinary everyday activities can begin to feel prohibitively draining.
Therefore, you will encounter flows to varying degrees in the different training programs.

It is designed to produce the greatest effect in the long run, simply because you can keep it up.

The key to success with microtraining lies in frequency and systematic progression.
Frequency is more important than duration or intensity.

You get better at something faster when you do it often and while you're fresh and focused, rather than doing it occasionally or to the point of exhaustion. Microtraining suggests that you can do it regularly with ease, and it's better to exercise 5 minutes every day than 1 hour once a week.

The key to reliable and continuous progress is not only how your training schedule is structured but also the strategic plan behind the exercises. You need to start conservatively so that there is room for improvement from week to week and so that you can adjust your training according to your form on the day.

Microtraining will produce continuous improvements in strength and body composition without leaving you feeling like you're running yourself empty every time.

The driving force behind effective microtraining is a major strategic innovation (and you get it from me in all my training programs), so you don't end up doing sporadic workouts that only give sporadic results.

Microtraining is also designed to push physiological and neurological circuits, boosting your metabolism and increasing your desire and energy to move more in your everyday life.

You activate many different muscles at the same time.

You can therefore train strength, circulation, and flexibility throughout the body, and do it all at once!

However, you will also find programs where you only train with your bodyweight, and you can also start with no weight or a dumbbell.

A 1983 Ukrainian experiment monitored two groups over a few years. One group followed a regular military-style physical training program. The other trained only with kettlebells.

Both groups were subsequently tested using pull-ups, the long jump, a 100-meter sprint, and a 1-kilometer run. The group which only lifted kettlebells beat the other group in all disciplines!