All of the workouts are suitable for both men and women, no age restrictions apply. 

Each workout has three levels of difficulty: I, II and III.

If you are new to exercise or you haven’t done any training in a long while you should start on Level I. You don’t have to stay on level I consistently, if you feel that you can do more, you can advance a level. Level III is the hardest level of difficulty and it can be pretty challenging to complete. 

Think of it as game levels of difficulty, except there is no Easy, it all starts on normal:

Level I: normal

Level II: hard

Level III: freaking murder

Important: don’t go from zero to hero. Do what you can but don’t push yourself too hard too fast, just because you can do something on a harder level it doesn't mean that you should. You’ll end up too sore to work out the next day and the day after that and that’s just not at all helpful or productive. Gradually increase the load, keep your workouts challenging but doable. 

Look over the workout you chose to do and make sure you understand all of the exercises illustrated so it doesn't slow you down once you have started. If you are not sure how to perform an exercise, Google it.  

There is actually no evidence out there proving that pre-workout stretching prevents injuries, just personal experience of coaches and trainers. So it’s up to you whether you feel you need to stretch or not, just bear in mind that your muscles may actually lose flexibility when they are overworked. 

What you do need to do before a workout is warm-up. Run on the spot a little, do some jumping jacks, get your body moving a little so it is ready. 

You breathe in and then you breathe out at the point of maximum muscle tension. So, the second illustration in the exercise in a given workout is when you breathe out. 

All of my workouts show a total number of reps for both arms/legs (unless specified otherwise). For example, if you see “40 mountain climbers” or “20 lunges” in a routine that means that each leg is already counted in. It makes it easier to keep up with the routine and not check whether the exercise requires you to double the number of reps or not – you do exactly the number the workout shows you for both legs and arms.

You can either pick one at random, or (check the description in every workout) based on what muscles the routine focuses on. 

Keep in mind: You can’t target a particular body part for weight loss, for example:  if you want to lose belly fat doing a lot of ab work is not going to help reduce your stomach. You’ll have to reduce your overall body fat % to get rid of it also on your problem areas. 

It’s best if you don’t perform crunches on a hard floor, always put something soft under you so you don’t get injured. If you can get an exercise ball (Swiss ball) it’ll be a lot better on your back. Don’t perform crunches in a jerky motions, again, that’s how you get injured, crunches are done slowly on a 1-2-3 count. 

On Level I you can do knee push-ups instead of all out push-ups in the workout. You should try and see if you can do standard push-up first, though. Very often what you can and cannot do is all in your head. 

You don’t need an actual box. You can use a chair, a sofa  or absolutely anything else strong enough to hold your weight. The higher the object the more challenging the exercise will be. Ideally you should look for something knee-high.  The same goes for carrying boxes. You can use a laundry basket or a cardboard box filed with books.

Download a stopwatch app for your mobile or find a kitchen timer for workouts that require you to time the exercises (e.g. planks and wall sits). Here is the one I use (Android) - no affiliation, I just find it neat.

If an exercise hasn’t got a move-to the next position it means the exercise is static e.g. wall sits and planks and you simply need to hold the pose for a given amount of time. Currently the only exception is: Total Abs with muscle map.

All of the workouts have been thoroughly tested by me personally and by a group of volunteers. Workouts & programs often get updated based on the feedback I receive. Make NT workouts better, give feedback or make a suggestion.