Built specifically to avoid the downstairs-neighbor problem — no jumping, no equipment drops, no thuds. Just controlled tempo strength work using resistance bands and your bodyweight, proving low-impact doesn't mean low-effective.
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 |
Noah Williams
3 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Ingrid Larsen
25 May 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Ahmed Hassan
18 Mar 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
€24
One-time purchase · lifetime access
Zara Malik
2 Mar 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
