For people who don't just want the scale to move — they want to look and feel stronger while it does. This program balances a fat-loss-friendly training volume with real strength progression, so you're not just smaller, you're better.
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 |
Lukas Schmidt
10 Aug 2026
Really enjoyed the variety across the weeks — never got bored.
Isabella Silva
7 Jul 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Maria Gonzalez
2 May 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
€35
One-time purchase · lifetime access
Ahmed Hassan
29 Apr 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Amara Okafor
8 Apr 2026
Really well put together. Clear notes on form made a big difference.
