Free · 7-day starter
The First Week
Three short sessions you can do at home, a minimum session for bad days and a daily check-in card. No equipment, about 20 minutes a session. Free.
Get it free
Start with one honest week.
The First Week is a free 7-day starter: three short sessions you can do at home, a minimum session for bad days and a daily check-in card. No equipment, about 20 minutes a session. You'll also be first to hear when our clothing collection launches.
What's inside
Nine pages. One week.
A real week of training, not a sales leaflet.
Three sessions
Bodyweight circuits of 20–25 minutes, each with an easier and a harder option for every move.
Technique for every move
Set-up, cues, the common mistake and an easier option, with start-and-finish diagrams.
The minimum session
What to do on a bad day, so one missed workout doesn't become a missed month.
Check-in card and review
A one-minute daily card and a ten-minute end-of-week review. Print it or copy it into your notes.