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FREE . 7-Day Kickstart Programme
The first step is usually the hardest. So here's step one, already done.
A complete 7-day training programme. Seven workouts, nutrition guidance, and the exact structure most people don't know they need. Yours in 30 seconds.
7 Daily Workouts
Nutrition Foundation
Form Tips Included
Simple and Beginner Friendly
No spam. Unsubscribe any time. Takes 30 seconds.
Everything in your free 7-day programme.
7 Complete Workouts
One session per day — sets, reps, rest periods, and form notes on every exercise.
Nutrition Foundations
Protein targets, hydration, and pre/post workout eating — the basics that make training work.
Progressive Structure
The week builds intelligently — push, legs, recovery, pull, rest, full body, finisher.
No Gym Required
Bodyweight only. A mat, some floor space, and a sturdy chair. Nothing else needed.
Your week at a glance.
01
Monday
Push Day
Chest & Shoulders
02
Tuesday
Legs & Glutes
03
Wednesday
Active Recovery
Mobility
04
Thursday
Pull Day
Back & Biceps
05
Friday
Rest Day
& Recovery
06
Saturday
Full Body Circuit
Strength & Cardio
07
Sunday
Legs Finisher
+ Week Review
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg
What people are saying about the free plan.
-- CHOOSE YOUR PATH
Your first chapter
starts here.
Enter your email and the 7-day kickstart programme is yours immediately. No payment. No catch. 30 seconds.
No spam. Unsubscribe any time. Takes 30 seconds.
Ready for more? Paid options
Pre-Made Plans
From R349
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R499
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