A single, focused month designed to build the habit first and the fitness second. Daily sessions get progressively more challenging, with a clear structure that makes 'I'll just skip today' much harder to justify.
Preview week 1 — purchase to unlock the full program.
Day 1 — Full-Body Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
Day 2 — Lower Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
Day 3 — Upper Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
Day 4 — Core & Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
Day 5 — Full-Body Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
Day 6 — Lower Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
Day 7 — Upper Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
Owen Baker
16 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
James Whitfield
5 Jun 2026
Simple, effective, no fluff. Exactly what I was looking for.
Ahmed Hassan
30 May 2026
Really well put together. Clear notes on form made a big difference.
€17
One-time purchase · lifetime access
Isabella Silva
17 Apr 2026
Simple, effective, no fluff. Exactly what I was looking for.
Lucas Meyer
23 Mar 2026
Really enjoyed the variety across the weeks — never got bored.
