No gimmicks — this program combines resistance training (to protect muscle) with strategic conditioning work (to build a calorie deficit sustainably), plus simple weekly habit targets. Built for people who want a plan, not another fad.
Preview week 1 — purchase to unlock the full program.
Day 1 — Metabolic Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
| Kettlebell Swing | 4 | 15-20 | 45 sec |
| Goblet Squat | 4 | 12-15 | 45 sec |
Day 2 — Strength & Burn
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 4 | 12-15 | 45 sec |
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
| Renegade Row | 3 | 8 per side | 45 sec |
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
Day 3 — Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
| Kettlebell Swing | 4 | 15-20 | 45 sec |
| Goblet Squat | 4 | 12-15 | 45 sec |
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
Day 4 — Full-Body Blast
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
| Renegade Row | 3 | 8 per side | 45 sec |
| Jump Rope Intervals | 6 | 40 sec | 20 sec |
| Walking Lunge | 3 | 12 per side | 45 sec |
| Burpee | 4 | 10-12 | 45 sec |
Day 5 — Metabolic Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpee | 4 | 10-12 | 45 sec |
| Kettlebell Swing | 4 | 15-20 | 45 sec |
| Goblet Squat | 4 | 12-15 | 45 sec |
| Dumbbell Thruster | 4 | 10-12 | 45 sec |
| Renegade Row | 3 | 8 per side | 45 sec |
Amara Okafor
7 May 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Nina Petrova
24 Mar 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
€29
One-time purchase · lifetime access
