Advanced - Home Workout

Subscription details

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment suggestion: Dumbbells, Resistance Tubes/Bands

Alternative equipment:Full Water bottles, tins or other weighted items that are safe to use.

Training Goal: Introduction to exercises, low to medium intensity, fat burn, muscle tone

This program has been developed for the athlete who regularly partakes in exercise related activities (3-4 times a week) and wants a short sharp challenging workout they can complete at home. The movements are challenging, and you will be given shorter rest periods and longer working intervals. The programs contain some more variations of exercises and again may need some kit such as dumbbells and or medicine/stability balls. The sessions are highly adaptable and may require some creative thinking if you do not have the requisite equipment. No dumbbells then fill up some water bottles or use a tin of bins. Use chairs, sofa’s or beds as a platform for incline/decline press ups. Use door frames instead of racks for mobility drills. But be safe and do not put yourself in unnecessary danger.  


How long will I have access to programs?
Initially, the app will be on a rolling monthly contract. If there are no issues with payment, then access will continue.

I have a pre-existing injury/medical condition, can I still utilise the app?
If you have any pre-existing medical conditions, please do get in touch with a qualified medical practitioner who can advise you accordingly.Can I change the program I am on?
Yes, if you would like to change to a more challenging program or to a program which suits a different goal then please get in touch with us at

What if I have to take a week off or I am unable to train?
You have the ability to go back and complete older sessions, so you don’t miss any. Just use the calendar feature to scroll through your weeks and pick up where you left off. If you require further help with changing your program please contact us at and one of our trained staff will be able to adjust your program to suit requirements. Please note we do not offer advice around an injury.

What if I am injured? What do I do?
As a remote strength and conditioning provider, it is outside of our scope to provide guidance around an injury.
We suggest consulting an accredited rehabilitation practitioner (physical therapist, athletic trainer, orthopaedic specialist, etc.). Even better, you can show them the app and have them recommend what movements to replace or what they suggest you can and cannot do.