Workouts
Programmes for every level
Every programme is written by me and is free. Start with the shortest one you will actually finish — consistency beats intensity.
- Beginner10 min · 6× a week
Morning Mobility
Ten minutes after waking up. Loosens the spine and hips before a long desk day.
Exercises
- 01Slow forward fold — 8 reps
- 02Cat-cow — 10 reps
- 03Side-lying thoracic rotation — 8 per side
- 04Low lunge with reach — 6 per leg
- 05Deep squat hold — 60 sec
- 06Neck and shoulders — 2 min
- Beginner15 min · 4× a week
Core and Back in 15
A short circuit for busy days. Works the stabilising muscles, no jumping and no noise for the neighbours.
Exercises
- 01Cat-cow — 10 reps
- 02Dead bug — 3 x 10 per side
- 03Plank shoulder taps — 3 x 16
- 04Superman — 3 x 12
- 05Side plank — 2 x 25 sec
- 06Supine breathing — 2 min
- Beginner25 min · 3× a week
Start From Zero
A four-week intro for people who have not trained in a while. No equipment, bodyweight only, at home.
Exercises
- 01Warm-up: shoulder circles and marching — 4 min
- 02Sit-to-stand squat — 3 x 10
- 03Knee push-up — 3 x 8
- 04Glute bridge — 3 x 12
- 05Plank — 3 x 20 sec
- 06Hip and back stretch — 5 min
- Intermediate30 min · 3× a week
Conditioning Without Running
For people with sensitive knees. Raises the heart rate with low-impact moves — no jumps, no running.
Exercises
- 01Brisk marching — 5 min
- 02Step-ups on a chair — 4 x 40 sec
- 03Shadow boxing — 4 x 45 sec
- 04Half squat with arm reach — 4 x 40 sec
- 05Slow mountain climbers — 4 x 30 sec
- 06Cool-down and stretch — 5 min
- Intermediate40 min · 2× a week
Strength Base 40+
A programme for people over 40 — longer rests, fewer sets to failure, more attention to the joints.
Exercises
- 01Joint warm-up — 6 min
- 02Box squat — 4 x 8, rest 2 min
- 03Countertop push-up — 3 x 10
- 04Seated band row — 3 x 12
- 05Suitcase carry — 4 rounds of 30 m
- 06Forearm plank — 3 x 30 sec
- Intermediate45 min · 3× a week
Full-Body Strength
Three sessions a week with dumbbells or water bottles. The goal is more strength and a stabler back.
Exercises
- 01Band warm-up — 5 min
- 02Goblet squat — 4 x 10
- 03Romanian deadlift with dumbbells — 4 x 10
- 04Single-arm row — 3 x 12 per arm
- 05Seated shoulder press — 3 x 10
- 06Side plank — 3 x 30 sec per side
Keep a log
Record every session in your profile — that way you see in black and white whether the week went to plan.
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