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ICIW Stories

Home workout program!



We have made a training program that fits the person who’s looking for a home workout challenge! You don’t always need to go to the gym to get a great workout, sometimes you only need to use your own body. The program is endurance demanding and will give you a really sweaty home workout!

Time: 24 minutes

Focus: Endurance training in a home environment with extra thought on using the right technique and muscles.

Purpose: Strength + Pulse for endurance training.

Program set-up:

- Do each exercise for 1 minute and do them directly after each other. Use a timer to keep track of the time.
- After you have done all the exercises, rest for 1 minute and then do the program for 3 more rounds.


EXERCISES:

- Squats

- Push-ups

- Sit-ups

- Lunge steps

- Plank

Post a video with the hashtag #ICANIWILL #ICANIWILLWORKOUT and comment down below what you think about the program!

Two day split workout program - ICIW



We don’t only want to give people the best conditions in the shape of clothes when they workout, we also want to give the best conditions in the shape of execution of a great workout!

ICIW’s founder Gustaf Ollas has produced a 2-day split workout program for the person who trains 2 days per week and wants to split their focus during each workout. During Gustaf's first two years as self-employed he also worked as a personal trainer and Gustaf has over 10 years of experience within strength training.

Note:

- Do the following program for 3 weeks.
- Write down the weights you are using for each workout.
- Make sure you warm up before each workout and stretch afterward.

5x15 = 5 set times 15 repetitions.

SS = Superset = Do 1 set on the first exercise and then directly 1 set on the second, then rest the time that is stated.

UPPER BODY - 5x15
60 seconds rest between sets

  1. Barbell bench press
  2. Chins or lat pulldown
  3. Standing military press
  4. Bicep curls SS skull crushers
  5. Seated row SS face pulls
  6. Lateral raises SS flyes with dumbbells (on a bench)

LOWER BODY - 5x15
60 seconds rest between sets

  1. Squats
  2. Leg press
  3. Romanian deadlifts
  4. Leg extensions SS leg curls
  5. Calf raises SS sissy squats
To download the program as a file, click here!

Practice the technique! 

Using the right technique when working out is very important. If you don’t use the right technique you can injure yourself. Always start with lower weights to master the technique with good form and then gradually increase the weights, ask your local PT if you feel unsure.

Short rest!

A big structure of the program is the short rest time, make sure you are maintaining the time and use your phone’s stopwatch to help you keep track!

Muscle fatigue through volume!

The structure of the program gives muscle fatigue through high volume. Make sure you are following the guidelines to maximize your workout!



Go hard and feel free to comment your thoughts about the program below!

ICANIWILL in Boden


Gustaf and Fredrik Gustafsson in conversation during the lecture.

NMW - Norrbotten is the place where it happens!

ICANIWILL and Gustaf got the honor to participate as a lecturer at NMW in Boden. The event took place Tuesday 11/2, at Boden Business Park.
NMW is an event that is held yearly and the event attracts people from all over Sweden. The purpose is to inspire and raise the cultural as well as creative engagement in the north. 
The lecture hall was fully booked with 60 interested and curious visitors present to take part in Gustaf's lecture. Gustaf shared his inspiring journey from only having an idea and a post-it note on his bathroom mirror in Uppsala 2009 to starting a clothing brand without any capital and knowledge and all the challenges and lessons that come with these preconditions.



Sustainability and environment

Since the start of ICIW’s clothing production in 2015, environment and CSR has been an important issue in our choice of factories and production line, and today we work with a number of carefully chosen producers around the world. We work with some factories directly and other producers are selected through firmly controlled agents. Our goal is to visit all producers once a year.

We’ve strategically chosen to produce a lot of our clothes in the EU for a number of reasons.

1) The physical distance makes it easier to control work environment, salaries etc
2) The environmental impact given the transport is a lot lower
3) Fabrics and material are also chosen from producers within the EU to lower environmental impact

Beyond our own demands, we’ve chosen to work with producers with bigger clients (Swedish and international) and therefore being several clients to set requirements. We are also working on our own CSR policy, a long and extensive but important process.

Recycled materials
Research show many benefits with recycled materials but there are also many clear disadvantages. Because of that fact we’ve chosen to wait with the use of recycled materials until we can find a solution that’s climate positive in some form. Today we’re working on a certified collection with hopes to launch during 2020. Stay tuned.

Many of our factories are well maintained and the worker’s conditions like salaries, hours etc are according to the laws of each country. See the video below for a little insight into the production line.

Ung cancer - Kraftsamlingen

This weekend was Ung Cancer's annual gathering for its members - Kraftsamlingen!

Kraftsamlingen is one of Europe's largest meeting places for young adult cancer sufferers. A weekend filled with fellowship, laughter, tears, inspiration and friendship. A weekend for young adult cancer sufferers and relatives is gathering to gather strength together.

In addition to the community this weekend, entertainment, workshops and insider lectures are also offered. Our founder Gustaf Ollas, along with others, lectured to boost and motivate the members.


Welcome

 
Welcome to ICIW Stories.
My name is Gustaf and Im the founder of the company. As long as I can remember I've dreamt of how I want to live my life. ICIW is created to connect with the people who truly believe in the opportunity to create the life they want to live. 
Post economic studies I found myself working for a super good company that I liked a lot but I didn't love what I was doing. This insight struck me a summer day and the only way out of the situation was making a big decision to quit the job that generated 100 percent of my income and start over from zero. 
Creating a company that in the long term would enable my life goals instead of pushing it further away was not easy and it has brought me tons of sleepless night but looking back at it, it was the best decision I've made in my life. 
 
ICIW is on a journey, a journey that Im happy to be a part of as Founder and CEO. Our deepest belief is that if we do what we love, and show it to our followers, we will inspire more people out there to go for it, to take some chances and make the tough decision to work for their goals and dreams. It doesn't matter if its a workout related goal, a career change, a life goal or relation goal, as long as it make the spark go off inside of you, we want to be a part for it. 5 years ago I knew nothing about the clothing industry or manufacturing. Today I know a hell of a lot more but I'm still eager to know more and keep developing our assortment. The main idea with ICIW Stories is to show off our products in it's finest of environment, worn by people who took the chance to go for it. A platform for stories to come alive and bring inspiration to others. 
Welcome to ICIW Stories 
 
All the best 
Gustaf and the ICIW-Family 
 
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