Foundation · 4 weeks
Get Started Programme
Build confidence, learn the platform, and establish a sustainable weekly training rhythm.
Programme design
Simple enough to start. Structured enough to finish.
Every programme day references one workout, a mobility session, a rest day, or a short knowledge task. Your enrolment tracks the current day and completion.
Stage 1
Learn the six collections
Stage 2
Build a three-session week
Stage 3
Choose sustainable intensity
Stage 4
Repeat with more confidence
Day by day
The full plan.
A preview of the schedule. Sessions unlock and track automatically once you join.
Week 1
Day 1workoutFull-body foundationLearn the core movements at an easy, repeatable pace.Day 2mobilityMobility resetLoosen up and build the range you need for the week.
Day 3restRecoveryRest is part of the plan. Walk, stretch, and sleep well.
Day 4workoutExpress conditioningA short, focused session to keep the momentum going.Day 5restRecoveryAnother light day. Let the work settle in.
Day 6workoutLow-impact strengthBuild strength and control without pounding your joints.Day 7knowledgeWeekly reflectionReview the week and read one short knowledge article.
Week 2
Day 8workoutFull-body foundationLearn the core movements at an easy, repeatable pace.Day 9mobilityMobility resetLoosen up and build the range you need for the week.
Day 10restRecoveryRest is part of the plan. Walk, stretch, and sleep well.
Day 11workoutExpress conditioningA short, focused session to keep the momentum going.Day 12restRecoveryAnother light day. Let the work settle in.
Day 13workoutLow-impact strengthBuild strength and control without pounding your joints.Day 14knowledgeWeekly reflectionReview the week and read one short knowledge article.
Week 3
Day 15workoutFull-body foundationLearn the core movements at an easy, repeatable pace.Day 16mobilityMobility resetLoosen up and build the range you need for the week.
Day 17restRecoveryRest is part of the plan. Walk, stretch, and sleep well.
Day 18workoutExpress conditioningA short, focused session to keep the momentum going.Day 19restRecoveryAnother light day. Let the work settle in.
Day 20workoutLow-impact strengthBuild strength and control without pounding your joints.Day 21knowledgeWeekly reflectionReview the week and read one short knowledge article.
Week 4
Day 22workoutFull-body foundationLearn the core movements at an easy, repeatable pace.Day 23mobilityMobility resetLoosen up and build the range you need for the week.
Day 24restRecoveryRest is part of the plan. Walk, stretch, and sleep well.
Day 25workoutExpress conditioningA short, focused session to keep the momentum going.Day 26restRecoveryAnother light day. Let the work settle in.
Day 27workoutLow-impact strengthBuild strength and control without pounding your joints.Day 28knowledgeWeekly reflectionReview the week and read one short knowledge article.