(Fun)damentals – Online Training Programme

(Fun)damentals – Online Training Programme

A 12-week online training programme to help you smash your body goals whilst building strong core foundations and reducing aches and pains in the body


Category: product ID: 1746


 A 12-week training programme aimed at newbies, to build confidence, teach the fundamentals of safe exercise and build strong core foundations through fun and challenging exercise routines created to challenge all areas of fitness in a safe and progressive manner.

The Online Training Programme is provided to you via my mobile training app (available on both Android and iOS), which means you can do the programme on demand wherever you are. The mobile app integrates with most activity trackers and MyFitnessPal and comes complete with full exercise demonstration videos, weekly check-ins, progress monitoring and around the clock support.

Each training programme will be customised based on the equipment you have available, will include advice on food intake based on your specific goals, and will commence with a goal setting session to ensure we stay on track throughout your journey.

The programme includes 3 x 1 hour sessions on my mobile app to be completed every week for 12 weeks.

What The Programme Will Cover:

  • How to breath correctly when exercising to maximise performance
  • The fundamentals of good form and how to brace the core to prevent injury
  • How to increase body awareness
  • Stretches for tight muscles
  • Strengthening of weak muscles
  • Endurance based core training to make it easier to maintain good posture for longer
  • Strength training for the core to make everyday tasks feel easier
  • Functional training to ensure the body is able to respond effectively to all types of movement, particularly those similar to everyday activities
Phase 1
  • How to brace the core
  • The fundamentals of breathing
  • Stretching – Lengthen tight muscles and improve mobility and flexibility
  • Core Endurance – to maintain good posture and form for extended periods of time
  • Core awareness – Mind Muscle Connection
  • Core activation – exercises to target and activate smaller muscles
  • Core Stabilisation – exercises to improve balance and pelvic stability
  • Cardio – movements to increase heart rate
Phase 2
  • Full body stability & endurance – Introduction of full body exercises on unstable surfaces to ensure focus on core engagement 
  • Core strength endurance – introduction of weights / resistance for longer reps
  • Cardio – movements to increase heart rate 
Phase 3 
  • Core Strength – reduction in reps and increase in weight
  • Full body strength endurance – exercises on unstable surfaces to build strength and endurance in the core and rest of the body so the core is able to able to handle heavy loads to help with carrying shopping, lifting children, doing DIY and household chores etc
  • Core HIIT – faster core movements to ensure the core learns to respond to fast movement which can help reduce slips and falls and injury due to fast unexpected movement
  • Cardio – movements to increase heart rate 


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