All programmes
Improve conditioning
Pro membership
Fat-Loss Conditioning
Eight weeks of structured intervals and circuits. Sessions are short enough to fit a busy week and progress by density rather than by adding endless volume.
- Level
- Beginner
- Duration
- 8 weeks
- Weekly
- 3 sessions
- Session
- 40 min
KettlebellCardio machineBodyweight
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
You are viewing the week one preview. The full 8-week plan unlocks with the Pro membership.
Week 1 sessions
Rowing Intervals
8 × 250m75s rest
Drive with the legs first, then hinge and pull.
Kettlebell Swing
4 × 2060s rest
The hips generate the movement, not the arms.
Plank
3 × 40s45s rest
Squeeze the glutes and breathe steadily.