BASICS DONE WELL: 4 WEEKS

PLEASE READ EVERYTHING

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This is a one-off payment with no shipping costs
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PRODUCT DESCRIPTION

This 4-week programme caters for everybody, from complete beginners to seasoned athletes. Whether you took some time out, are looking for somewhere to start, want to try something new, or just can't commit to anything longer, we’ve got your six! The beauty of this programme is that the workouts are effort-dependent, so they’ll challenge athletes of all standards. We also hear you ask…”but it’s only 4 weeks long?” Yes, we know (we did write it). It’s designed to follow one of two pathways: it’ll either provide you with a strong baseline of fitness so that you can progress onto our more advanced programmes, or keep you steadily moving forward if you find that it ticks all your boxes… just rinse and repeat at the 4-week point!

RPE* (rate of perceived exertion): 8

*A guide to the intensity of this programme (aka the "how sweaty" scale): 1-2 is an easy day at the office (no sweat being broken here), 4-6 is quite difficult (some sweat and maybe a lifting grunt or two), and 8-10 will require a bunch of minutes to get over yourself (you'll leave one of those insta-worthy t-shirt sweat marks on the floor...)

You are purchasing a PDF file only (22 pages)
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KIT LIST

Running trainers; access to a rower/bike or ski erg (worst case you can substitute these exercises with a run of equivalent distance); bench press; squat rack; barbell with a reasonable level of weight; jump rope; wall ball or medicine ball; kettlebells x2 (17-24kg recommended); dumbbells x2 (16-22.5kg recommended); dip horn (ideally); weighted vest (optional).
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OTHER

*Please click HERE to read our website's disclaimer. This section contains information relevant to the use of our training programmes. Alternatively, this can be found at the bottom of the webpage in the 'HELP & INFORMATION' section. By accessing, browsing, or using this site in any manner, including making a purchase, you agree to be bound by our "Terms of Service" in its entirety, including all points and statements made in the "Disclaimer". You will also be emailed a copy of the disclaimer. By participating in this training programme, you agree that you have read, fully understand, and agree to all the points raised in the disclaimer available on our website and in the document sent to you. 

*Please also read our websites returns & exchanges policy by clicking HERE, this has information relevant to this training programme. Alternatively, this can also be found in the 'HELP & INFORMATION' section. The gist of it is, no refunds after the point of purchase & email dispatch.