Intermediate - Home Workout

Subscription details

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment suggestion: Dumbbells (light), medicine ball

Alternative equipment: Full Water bottles, food tins or other weighted items that are safe to use, bag for life with some items in.

Training Goal: Improved bodyweight strength, confidence builder, easy to moderate intensity

This program has been created for the athlete who would like to push themselves that bit harder but still in the confines of the home environment. This is aimed at the athlete who already takes part in some structured exercise (or was recently) at least once a week. The exercises, sets and reps are all a bit more challenging than the novice program. The program contains some more variations of exercises and 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? Perhaps fill up some water bottles or add a few tins to a bag for life. Use chairs, sofas 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.

All exercises have demo’s and instructions on how to complete the exercise with the optimal technique. If you would like to progress or regress an exercise then you can easily swap them out for something more suitable from the vast catalogue of exercises stored on the app.


How long will I have access to programs?
You are welcome to train with us for as long as you subscribe. There is no contract so you can cancel at any time.

How do I make my training harder or easier if I need to?  

Please contact us on and we can discuss your requirements and move you to a more suitable program. If you are confident then you could potentially adjust the complexity of the movements in each workout by replacing any movement with a harder or easier option, right within your workout. If you would like to add more to your sessions take a look at the bottom of the app before pressing ‘start workout’, here you will see: Primers, Finishers, Conditioning, SAQ and Warm-Ups adding one or more of these to your sessions will be a great addition.  

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.