Getting back into sport or starting out? This 4-week program guides you step by step. Each week adds a little more intensity so you progress without ever feeling overwhelmed.
Duration
4 weeks
Frequency
3 sessions per week
Per session
~25 min
Audience
Returning to activity
The approach
The progression is designed so you don't skip steps. We start with simple movements and generous rest, then shorten the breaks and add fuller variations as the weeks go by.
Who is it for?
Returning to activity, true beginners, or anyone who wants to (re)start on solid ground.
Week by week
Discovery
Basic movements, 2 sets, generous rest. Learning the fundamental moves: squats, adapted push-ups, planks.
Building habits
Same improved patterns, 2-3 sets, reps increasing. Your body starts to memorize the movements.
Progression
Full variations (feet-elevated plank, standard push-ups), 3 sets. Introducing the EMOM format to learn effort management.
Consolidation
Combined circuits, supersets, increased volume. You've mastered the basics and are ready for what's next.
What you'll gain
- Learn the fundamental movements safely
- Build a consistent training habit
- Gain confidence and mobility
- Prepare your body for more intense programs
Tip
No need to push hard from day one. Consistency is what matters most. 3 sessions per week is enough to see real results in a month.