Exercise Programmes

Beginner Programme (2 Weeks)The programme includes: - 1 initial prep week filled with key information about the 2-week programme - 2 full weeks with training, exercises and cardio activities - 1 additional week at the end of the trial programme with additional automated messages if you wish to sign up

At Home: Full Body Beginner (No Weights)Here is a simplified, full body programme for the beginner who is planning to work out at-home with no weights. A blend of basic movement patterns, core work, and some extra cardio to keep the heart rate up! Most workouts take around 30-minutes to complete. In weeks 5-8, we slightly up the intensity and add a little bit more work.

Core Focused ProgrammeA simplified core training plan that can be done at home with no equipment. Workouts are 15 minutes or less. The key to effective core training is doing things under control. Aim to control each and every movement, and really FEEL your abs doing the work instead of just trying to rush through it.

Glute Focused Programme*Access to a gym facility is required for this programme* This workout programme is designed to build your glutes across an 8 week training schedule. The programme is divided into 2 phases each lasting 4 weeks in length. Each week consists of 4 workouts, 3 for the lower body and 1 for the upper body to balance your physique.

Dumbbells Only At Home Programme1) Pick up heavy objects. 2) Put down heavy objects. 3) Repeat. This full-body programme is designed for clients who have a pair of dumbbells at home and wish to stay active. This programme lasts for 8 weeks and includes: - 3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.

Resistance Bands Only ProgrammeAn introduction to using bands for beginners. Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday. There is an included 20-minute core circuit for Saturdays, for those who want a little bit of extra work. After month 1, the movements become slightly more complex and the client is introduced to some new exercises to keep it interesting. This programme is ideal for a client with minimal strength training experience, who has access to bands, and 3 days per week to workout. It would help someone who may have fat loss goals, or someone just looking to get back into a routine of regular exercise!

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